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Thread: showmestate08's log
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02-18-2014, 01:56 PM #511
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02-18-2014, 01:59 PM #512
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02-18-2014, 02:13 PM #513
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02-18-2014, 02:17 PM #514
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02-18-2014, 02:43 PM #515
Ha^
Each week I'll alternate between a top set of 3 and a top set of 5--similar to the Madcow's Friday set of 3 that is a "preview" for the following weeks Monday set of 5 with the same weight. I'm also doing SLDL instead of hyperextensions as assistance work.
Alternating between 3 and 5 is just to keep me mentally fresh/excited. 5's over and over (for DL) is just blah. SLDL bc I want beastly hammies and stuffLast edited by showmestate08; 02-18-2014 at 02:50 PM.
Log: http://forum.bodybuilding.com/showthread.php?t=151789213&page=19
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02-18-2014, 03:12 PM #516
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02-18-2014, 04:12 PM #517
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02-18-2014, 05:01 PM #518
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02-18-2014, 06:58 PM #519
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02-18-2014, 07:49 PM #520
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02-18-2014, 07:50 PM #521
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02-18-2014, 07:51 PM #522
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02-18-2014, 10:39 PM #523
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02-20-2014, 04:54 AM #524
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03-09-2014, 12:09 PM #525
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03-10-2014, 03:11 AM #526
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08-21-2015, 11:13 AM #527
Straight to the cliffs:
-took time off from the gym to focus on school
-started again around the summer
-plan to keep at it this fall as long as grades hold up
-no plans of competing atm-- just having fun hitting the weights again
-BW is floating around 217. Most recent lifts are ???/385/625
-Running George Leemans PROM DL program and a modified TSA intermediate/ RPE program that has recently come out (I've dropped the OHP day and am doing full ROM rack presses vs doubled monster minis).
inb4 butthestrapstho
Monday will be week 3 of the PROM program.
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08-21-2015, 11:59 AM #528
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08-21-2015, 12:21 PM #529
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08-21-2015, 12:34 PM #530
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08-22-2015, 01:52 AM #531
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08-22-2015, 05:49 AM #532
- Join Date: Jan 2012
- Location: Holloman Air Force Base, New Mexico, United States
- Age: 31
- Posts: 545
- Rep Power: 398
The gang's all back this is awesome. Jealous of deadlift strength straps or not. I wouldn't break the floor with that lmao. Good stuff man. Don't leave us again.. inb4 400 club bench
Current lifts / RAW goals @ 181
Bench........445 / 465
Squat........650 / 700
Deadlift......675 / 715
Sanctioned best RAW S/B/DL
584/435/661 Total 1681 USPA Nationals July 14th 2018
551/402/655 Total 1614 (Torn hip flexor -__-) Jan 7th 2018 LA Fit Expo
518/352/562 Total 1433 w/ Bronchitis 4/3/2016
405/355/500 Total 1260 03/09/2013
Instagram: @kingpensonlifts
subscribe to me on youtube: http://www.youtube.com/c/ChadPensonPowerlifting
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08-22-2015, 02:34 PM #533
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08-23-2015, 04:51 PM #534
8/23
Bench
295 x 3s x 4r
CG Bench
295 x 2s x 3 r @6-6.5. This was supposed to be 2x3 @8 but I'm a noob to RPE and did not read some charts correctly. I shouldve been using 315 or so rather than 295.
Tricep extensions
3s x failure
Pretty easy day. I'm pumped for tomorrow's deadlift session... 700lbs to failure at a 7inch ROM.
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08-23-2015, 07:56 PM #535
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 21,028
- Rep Power: 207614
I remember this log!
Welcome back bro. Nice to see you liftin again.Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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08-24-2015, 05:33 AM #536
- Join Date: Jan 2012
- Location: Holloman Air Force Base, New Mexico, United States
- Age: 31
- Posts: 545
- Rep Power: 398
This PROM program seems pretty legit. I'm shooting for 650+ once the program is over in a couple months.
400 will happen soon Paused/dead-stop rack presses vs bands are probably my new favorite variation of benching.Current lifts / RAW goals @ 181
Bench........445 / 465
Squat........650 / 700
Deadlift......675 / 715
Sanctioned best RAW S/B/DL
584/435/661 Total 1681 USPA Nationals July 14th 2018
551/402/655 Total 1614 (Torn hip flexor -__-) Jan 7th 2018 LA Fit Expo
518/352/562 Total 1433 w/ Bronchitis 4/3/2016
405/355/500 Total 1260 03/09/2013
Instagram: @kingpensonlifts
subscribe to me on youtube: http://www.youtube.com/c/ChadPensonPowerlifting
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08-24-2015, 05:37 AM #537
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08-24-2015, 08:21 AM #538
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08-24-2015, 07:41 PM #539
8/24 PROM week 3
Rack Pulls- 7inch ROM (slightly above the knees)
700x13
Leg Press
770x15
1 inch deficit deadlifts
410x13
Yates Rows
315x12
T-bar rows
45,90,135,180x 10
225x4
Back Extensions
135x15
This isn't even close to the full PROM deadlift day. The remaining upper back, legs, and abs stuff will be done on Wednesday.
The highlight of this workout was that I didn't get any headaches like I have in previous workouts. They've been pretty brutal and would basically put me out of commission for the remainder of those workouts. I stopped taking my preworkout and creatine...I dunno if there's any correlation or not but it feels good to lift without feeling like I'm going to have an aneurysm.
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08-25-2015, 06:33 PM #540
8/25 Bench
Bench Press vs Doubled Monster Minis
...
255, 265, 275x3
CG Bench
...
320x1
350x2
Dips
BWx50
Dropping the RPE program. Switching to my own thing which basically consists of alternating between bench, paused rack presses vs bands, and incline. Rep schemes alternate as well as the intensity (8-9 RPE, and 10RPE). Monster sets (15+) are thrown in on occasion.
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