I am wiped out. Friday night was wrestling practice and then getting gear together for the meet. All day Saturday in the chair at the meet and off to Alabama for Mom in laws B-day.
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Pull down: 50x20
Side band rotator: 2x15
Bench press
45x15x2
95x15
135x8
225x3
275x3
315x1-paused
365x3-paused
375x3-paused
380x3-not what I did 3 weeks ago but, I got the work in.
Bamboo bar-comp grip, flat back and flat feet
35 and 10 lb KB-15 reps, 10 count hold, 10 reps
3 sets
DB flat press
25x35
50x25-2 sets
Plate loaded nuetral grip pull down
100x15
150x12
160x12
170x12
Wide grip seated row
250x12
Hammer strength shrug-static hold
230x12
255x12
280x12
300x12
320x12
DB front raise
15x15
Hammer curl
15x15
I'm shot, way out of time and have to get to work, calling it a day
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Thread: Wade's Lean EFX Refined log
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02-04-2013, 07:48 AM #181
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-05-2013, 06:21 AM #182
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Close stance: 55x5
145x3
235x2-belt
325x2
415x1
475x2-5 sets, set 3 both reps paused in the hole.
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-05-2013, 11:39 AM #183
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Ok, meal #2 today
3 turkey brats
mixed greens plain, no dressing
raw cucumber
3 Lean OUt
Thermogenic
3 Joint Care
C
Zinc
Bellalean
Pommegranite
Hawthorn Berry
Coral Calcium
B-12Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-05-2013, 11:42 AM #184
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02-05-2013, 06:53 PM #185
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02-06-2013, 08:15 AM #186
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Recumbent Bike: intervals, 20 minutes, 70 rpms 45 seconds to 90-100 rpms 15 seconds...bah, sucked
Pull down/hammer shrug/seated crunch
50x20/140x20/70x25
100x15/140x20/80x25
100x15/140x20/90x25
100x15/140x20/100x25
Face pull/rear delt on pec dec/hammer seated crunch
45x15/20x15/90x20-3 cycles
Straight-arm pull down/standing toe raise/upright row/side bend
50x15/bwtx25/45x15/25x20
50x15/bwtx25/50x15/40x15
Standing press/close stance squat
20Kx8/5
Snatch
40Kx1+3 Oh squats+ 2 more snatches
40Kx1
60Kx1x2
60Kx1x2
80Kx1
That was itSquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-06-2013, 08:36 AM #187
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Meal #1
5-boiled eggs
Meal #2
Grilled chicken breast
Raw cucumberSquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-06-2013, 11:56 AM #188
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
meal #3
Can of tuna
can of chicken
Raw spinach
Raw cucumberSquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-06-2013, 12:41 PM #189
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02-06-2013, 01:17 PM #190
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02-06-2013, 02:12 PM #191
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Meal #4-currently consuming...
Grilled chicken breast
Mixed Spring GreensSquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-07-2013, 07:25 AM #192
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15, 15x15
Side band rotator: 2x15
Hammer shrug: 140x20
Decline-pinky on the ring grip
45x50
135x8
225x5
315x3
405x2
then had hand off problems twice...stopped
500x6-stopped with decline. I was too pissy this morning to do anymore
Pull down
100x15
150x12x3
Rear delt on pec dec
40x12x3
Hammer curl
25x15
30x12
Hammer shrug-light static hold
280x12x2
Abs
90x20x4
Called it a daySquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-08-2013, 08:15 AM #193
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Plate loaded leg extension
50x25
75x15
100x15
Hammer strength seated leg curl
45x15
55x15
65x15
Plate loaded neutral grip pull down
50x20
100x15x2
Hammer strength shrug
140x20x2
Reverse hyper
100x10
170x10
Front squat
55x5x2
145x3
235x2
325x1-loose belt
365x2x5 sets
Trap bar
255x1
345x1
435x1
540x3x3 sets
From the floor-conventional, hook grip
315x1
335x1
425x1
500x1-10 singles, no belt
2x10-2" block pull, straps and belt
290x1
380x1
470x1
550x3
Hammer strength seated crunch
90x20x3
Hammer strength shrug
140x20-I was just standing there, so...3 sets supered with abs
Way out of time, called it a daySquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-08-2013, 08:29 AM #194
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02-09-2013, 07:48 AM #195
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Recumbent Bike: 30 minutes
Pull down/hammer shrug/seated crunch
50x20/140x20/80x20
100x15/140x20/80x20-3 cycles
Face pull/rear dlet on pec dec/hammer seated crunch
40x15/20x15/90x20-3 cycles
Straight-arm pull down/upright row/bench crunch
50x15/45x15/45x20-3 cycles
12" log
Clean and press: 10 reps, 5 curls
220x6
180x10
Bench rehab
Overhead press
45x12
95x8
135x8
Bench press-closed comp grip, flat feet
45x20
95x15
135x8
Bamboo bar
15 kettlebellx15-10 count hold-10
add 10 kb
add 5 kb
Farmers walk-cylinders only-50' and turn
2 sets-200'Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-09-2013, 08:13 AM #196
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02-10-2013, 09:05 PM #197
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02-11-2013, 09:05 AM #198
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Sunday AM before church
Recumbent Bike: 20 minutes
Hammer strength seated crunch
90x25x4
That was itSquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-11-2013, 09:07 AM #199
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
WK 4 bench
Side raiase: 5x15, 8x15, 10x15
Hammer curl: 8x15, 10x15, 15x15
Side band rotator: 2x15
Pull down: 50x20, 100x15
Hammer shrug: 140x15x2
Bench Press
45x25
135x8
185x5
225x3
275x1-paused from here
315x1
365x1
405x1
415x1
425x0-just flatter than a pancake from the last week of training
315x8-touch and go
DB press-flat
25x35
50x25x2
Wide grip seated row/Hammer shrug-static hold
250x12/230x12
250x12/275x12
250x12/320x12
Rear delt on pec dec/Neutral grip plate pull down
40x12/150x12
50x12/150x12
50x12/150x12
Seated crunch machine
100x20x3
Out of time, called it there.Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-11-2013, 10:41 AM #200
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02-11-2013, 10:52 AM #201
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Well, it's my own fault. I was just too flat and tired. Training PL, cardio, Oly and strongman all at the same time. Tough on an old guy...
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-11-2013, 11:26 AM #202
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02-14-2013, 09:08 AM #203
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15, 15x15
Side band rotator: 2x15
Pull down: 50x20, 100x15
Hammer shrug: 140x15x2
Foot ball bar-middle grip
45x15
95x15
Pinky on ring decline
135x15
225x5
315x3
405x2
455x1
500x6-last rep paused
510x6
475x8
Close grip seated row/rear delt on old school pec dec
250x12/40x12-3 cycles
Hammer shrug-static hold/hammer curl
360x12/25x12
360x12/30x12
360x12/35x12
Push press
45x5
155x1
265x1
Seated crunch machine
100x20x3
Out of time, had to call itSquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-18-2013, 07:01 AM #204
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
Not a good day, I'll leave it at that...
Pull down
50x20
100x15x2
Hammer shrug
90x20x2
140x20
Leg extension: 50x25
Seated leg curl
45x15
Front squat
55x5
145x3
235x2
325x1
380x2-5 sets
Trap bar
435x1x2
555x2x3 sets
From the floor
275x1
335x1
425x1-all beltless
535x1-6 singles
2x10 block
290x1
400x1
500x1
550x1
600x1-finally
Okm way out of time, cooked, doneSquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-18-2013, 07:02 AM #205
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
SIde raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x20
Shrug: 140x20
Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x1-paused
365x3-paused
375x3-last rep hard, suck
380x3-paused
Reverse grip-flat back
315x3
Flat feet, flat back, closed grip bench
315x8x2 sets
Dumbbell press
25x35
50x25x2
Seated wide grip row
250x12x3
Plate loaded neutral grip pull down
100x15
150x12
170x12
Rear delt on pec dec
40x15
50x12x2
Dumbbell front raise
15x15x2
Barbell curl
65x12x2
Hammer curl
15x15
25x15
Hammer strength shrug-static hold on top
320x12x3-straps
Dumbbell shrug
50x20
Calling it. Last week was brutal and this week is starting no different. I'm glad to get the work in.Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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02-18-2013, 09:21 AM #206
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02-18-2013, 01:38 PM #207
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08-15-2013, 01:14 PM #208
In!! Gots to follow and support my coach!!
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08-15-2013, 01:33 PM #209
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