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easy day lifting,(not srs) this was a rough day for sure. horrible time snatching and i deleted half my misses and my 100x2 on accident, regrouped with a 120x2 on the CnJ and then my low back was spent for fronts. this program is huge on strength and kicking my ass
workout was:
Snatch: 1x2@72, 1x2@83, 1x2@88, 1x2@94,1x2@100, miss 105
CnJ: 1x2@101, 1x2@107, 1x2@113, 1x2@120
Front squat: singles up to 144kg, failed 152, 3x2@136
snatch pull: 1x3@99, 1x3@105,1x3@110, 1x3@116
not seen: 3x50 sit ups, 3x10 banded thoracic work
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Thread: Trolling gravity
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01-11-2014, 09:18 AM #331
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65176
Last edited by ftwrestler; 01-11-2014 at 09:32 AM.
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01-11-2014, 09:33 AM #332
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01-11-2014, 09:50 AM #333
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01-11-2014, 10:00 AM #334
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01-11-2014, 11:59 AM #335
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65176
1-8-14
I had trouble with pauses. My low back was feeling it from the weekend because sat-tues i was dealing with some awful food poisoning. Which i will admit was totally my fault. My back and abs were real sore from firing out of both ends for 3 days.
workout:
snatch balance:1x3@94, 2x2@99, 2x1@99
Paused snatch: 1x3@83, 2x3@88
front squat: 3x3@128 2x3@136 failed my third and only got 2 singles
military press: 4x5@60
not shown:
banded rotation w/2 sec pause
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01-11-2014, 12:00 PM #336
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01-16-2014, 09:24 PM #337
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65176
im very sorry i have not been good the past 2 weeks. it is the first couple weeks of classes and i am getting into the swing of things. i will be back strong tomorrow on the posting
there are some of the highlights and workouts from the past few days. that 95kg paused is from wednesday. my cam died right at the end of the vid so i could not film anything else. and no i dont have a "chubby" in the vid. just mire that shlong
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01-20-2014, 09:13 AM #338
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65176
on the 18th i went and trained with a friend, fellow weight lifter, and poster on the forum. I lifted heavy weight, made an ass out of myself and had fun.
worked to a max double for power clean
tried 129 and missed the jerk 2x
did 5 doubles for jerk at 110
not shown:
7x3 snatch pulls at 105
pallof press
weighted pull ups
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01-26-2014, 11:32 AM #339
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01-26-2014, 11:39 AM #340
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01-26-2014, 11:44 AM #341
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01-26-2014, 06:54 PM #342
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01-26-2014, 06:59 PM #343
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01-27-2014, 07:06 AM #344
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01-30-2014, 01:25 PM #345
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65176
awwwwwwwww yeah
maxed out yesterday after finishing my program. i am most definitely stronger. Im going to peak for a meet on the 15th of feb and compete at 77
i cannot afford the arnolds, too much money and time that i dont have. luckily the meet on the 15th is literally right down the street from me and i am walking around at around 75-76kg so i am in good shape.
FFF is going to get me a peaking program that i promise i will be better about reporting on. school is killing my free time.
i will report diet during peaking as well.
today i did some light hypertrophy and paused squats with 70% of 1-rm
hypertrophy was: bulgarian split squats 3x10
bench press 10-5-10
paused squat 8 singles with 30 sec pause at 70%
lateral raises (chinese style) 20-25-30lb DB's 3x10
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01-31-2014, 01:39 PM #346
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01-31-2014, 07:51 PM #347
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65176
thnx, hopefully more to come
finished of yesterday with
chinese style DB row 3x20 w/65's
dips 3x15
face pull 3x15
oh triceps 3x20 45lb plate
drop set of sit up halfway and hold 2 sec start at 30 reps down by 5 to 5 rest 30 sec between sets
2xhyperextensions till failure and then forced reps to 50
my back is on fire. and so it begins the great doms of our time
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01-31-2014, 08:36 PM #348
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02-04-2014, 08:06 AM #349
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02-05-2014, 12:11 AM #350
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02-05-2014, 06:12 AM #351
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02-05-2014, 09:37 AM #352
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02-05-2014, 04:50 PM #353
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02-05-2014, 06:25 PM #354
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02-05-2014, 07:08 PM #355
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02-07-2014, 09:06 AM #356
- Join Date: Mar 2008
- Location: Cincinnati, Ohio, United States
- Posts: 30,915
- Rep Power: 65176
ok so nothing significant so sar just doing my peaking program
tuesday:
snatch balance up to 116kg (easy)
clean and jerk to 124 (had trouble with 124 and just kept missing it overhead, my bar is bent and kept shifting which was the problem)
back squat up to 170x2(PR) and back off for some doubles
military press up to 65kgx2 and back off for some doubles
did some palof presses for core
wednesday:
worked up to 95kg on power snatch, 97kg i caught high and then sunk down so no go on that
heavy snatch pulls up to 150kg
pull ups and hypers 3x10
oblique side bends with 25kg 3x12
thursday:
power clean power jerk 110kgit was a solid 110, but workout out in the cold is taking its toll i will never hit great numbers)
front squat to 144kgx2(PR) and back off for some doubles
jerk drives to 180kg
bench 185lbs for 3 doubles. my bench has gone way up because 185 felt like a feather. dont judge me
friday (today):
power snatch to max
clean pulls to 165kg
pull ups and seated GM 3x10
weighted sit up 3x5
i will put up a summary vid of the week tomorrowLast edited by ftwrestler; 02-07-2014 at 09:35 AM.
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02-07-2014, 09:57 AM #357
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02-12-2014, 10:00 AM #358
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02-14-2014, 08:45 AM #359
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02-14-2014, 10:06 AM #360
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