strong lifts ^
GJ getting that 3rd rep the second try on the OHP.
forgot to address bonk: tyvm bby (no homoe)
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04-12-2014, 08:11 PM #2641
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04-13-2014, 04:48 PM #2642
Cycle 4 Week 8 - Overhead Press - "REDEMPTION DAY"
Mobility Work:
Foam Rolling
Band Pull Aparts
Voodoo Floss
Lat Pulldowns
Standing Overhead Press:
95X5
135X5
185X2
225X3
225X3
225X3
225X2.5
225X4 - Rep PR, my previous 225X1
185X10 - Failure set was also a rep PR
Incline Press: Hammer Strength
90'sX10
90'sX10
90'sX10
*each side, *new exercise added*
DB Side Lateral Raises:
30'sX10
30'sX10
30'sX10
*each side
Barbell Shrugs:
315X10
405X10
405X10
405X10
- did volume on the 405's. Will do this format going forward.
Facepulls:
150X10
150X10
150X10
Weighted Crunches:
150X15
150X15
150X15
NOTES:
Straight up redemption day for me. I was pissed from my sub par 525X3 deadlift session yesterday so I went in today
with an attitude I will demolish my previous PR on OHP. Ace Hood was my nyqqa who got me amped up for the lift.
I will be especially compiling this vid today to celebrate the milestone.
Week 9 will start on Tuesday/Wednesday with a back squat. I plan on breaking my 1RM of 440X1 and will shoot to rep 445.
Vid to follow...CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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04-13-2014, 04:49 PM #2643
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04-13-2014, 06:48 PM #2644
Vid of session today because I don't e-stat.
Cam Newton Salute: 2:20 lol
Last edited by audieswu; 04-13-2014 at 07:02 PM.
CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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04-13-2014, 07:27 PM #2645
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04-13-2014, 07:51 PM #2646
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04-13-2014, 09:09 PM #2647
Cam just has to control his emotions when things aren't going his way. People lost their effing minds when Steve Smith got the axe, in retrospect... he really didn't do chit last season anyway.
Just found some nasty rap songs, figured I'd share
Juicy J - All I blow is loud
Juicy J - Smoke a nikka
Future - Move that dope (probably heard this on the radio)
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04-15-2014, 05:08 PM #2648
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04-15-2014, 05:15 PM #2649
Cycle 1 Week 9 - Squat
Mobility Work:
Foam Rolling - lots of it
Band Pull Aparts
Voodoo Floss
Lat Pulldown
Midget Toss
Barbell Back Squat:
135X5
225X5
315X3
385X2 - actually ended up pausing the 1st rep lol
415X1
455X1 - PR!
Pause Squats:
335X3
335X3
SLDL's:
135X8
225X8
275X8
275X6
Lat Pulldowns:
160X10
160X10
160X10
NOTES:
Hit an all-time PR with 455 today. Good thing the vid caught it as my camera's battery was dying.
I was going to go for a 2nd rep but after messing around with my camera with changing batteries and all, it threw me off
so I ended up faceplanting the 2nd rep. It's ok. I will try to break this record next week for week 10 squats.
I ordered some Crossfit Lite TR's and should come in this Thursday. Can't wait to use that for my deadlift session this weekend.
Vid will be compiled soon on this one. Rep was a grinder but glad I got it up.
I happened to be wearing my new shirt "I GRIND, I RISE". Perfect for this session.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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04-15-2014, 05:38 PM #2650
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04-16-2014, 07:32 PM #2651
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04-16-2014, 07:37 PM #2652
Cycle 2 Week 9 - Bench
Mobility Work:
Foam Rolling
Band Pull Aparts
Voodoo Floss
Lat Pulldowns
Barbell Flat Bench Press: Pause Bench
135X5
185X5
225X5
275X2
300X2
300X2
300X1
300X1
Speed Bench Press:
275X3
275X4
Incline Hammer Strength: Plate Loaded *NEW* as in literally my gym just added this bish new
90X10
90X10
90X10
*each side
NOTES:
Decent session here especially I pause bench 300 for 6 reps total. I was gunning for 9 reps but I know it won't happen today
since my left elbow was acting up bad as it's cold as fffuuu in my area at 4AM.
Will take the next couple of days to recover and hit DL hard this Saturday.
Will compile this vid and upload.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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04-17-2014, 07:13 AM #2653
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04-17-2014, 09:51 AM #2654
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04-17-2014, 04:35 PM #2655
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04-17-2014, 05:09 PM #2656
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04-18-2014, 07:16 AM #2657
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04-18-2014, 11:55 AM #2658
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04-18-2014, 12:25 PM #2659
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04-18-2014, 06:38 PM #2660
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04-18-2014, 08:08 PM #2661
Tied 545x1 PR today on DL without the hitch lol
Bodyweight is at 240 lb. So don't get it twisted.
I miss the 565 attempts since I cannot lock out.
CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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04-18-2014, 10:06 PM #2662
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04-18-2014, 10:09 PM #2663
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04-19-2014, 10:03 AM #2664
Yeah man, I got all excited after the clean 545 pull, got Ace Hood on deck too lol
Don't get it twisted that belt I have now is really tight in a good way (that's what she said). So when I take in air it makes me look all bloated and crap.
My waist line still at 35, I'm still wearing my 34 jeans only problem dem legs and dat ass huggin it really snug now (no wrangler).
So 6'0, 240 is good size, biggest improvement are my traps and delts (no brag).
Thanks man yeah I do agree I like the consistent gains on the program. Next week is the final week of it.
I will take a week off completely to deload then will start back up again on it since I have some bigger goals strength-wise before I step into a PL meet.
BRB, compiling Week 9 squats and OHP vids - which was shot todayLast edited by audieswu; 04-19-2014 at 10:05 AM.
CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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04-19-2014, 11:21 AM #2665
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04-19-2014, 11:26 AM #2666
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04-19-2014, 11:53 AM #2667
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04-19-2014, 12:17 PM #2668
Cycle 4 Week 9 - Standing OHP - 235's got repped
Mobility Work:
Foam Rolling
Band Pull Aparts
Voodoo Floss
Standing OHP:
95X5
135X5
185X3
235X2
235X1
235X1
235X1
235X2 - PR in reps!
135X15
Barbell Shrugs:
315X10
425X10
425X10
425X15
DB Side Lateral Raises:
30'sX10
30'sX10
30'sX10
*each side
Facepulls:
120X10
120X10
120X10
Lat Pulldowns: Palm Facing In (like a chip up)
145X10
145X10
145X10
NOTES:
Obliterated my previous PR on the Standing OHP of 235X1!! As those who follow me troll on I.G. already know that there
wasn't anyone in my gym today so I was so stoked and got amped up. I knew coming in I was going to break this PR, 2nd rep
I dun goof'd doe after lock out but all is good rebounded back right away. It was good to hit 2 reps on the final set.
Next week I have a big 1RM number on this that I want to achieve, it will happen!!!
Recovery day tomorrow and Monday so I can set a new PR again on Squat at 4AM on Tuesday. Like clock work, tic toc tic toc.
***Music in vid will be hit of Summer 2014 you watch!***
CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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04-19-2014, 12:19 PM #2669
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04-19-2014, 01:40 PM #2670
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