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  1. #1
    addiction DriveMyWhey's Avatar
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    "You don't win silver, you lose gold"

    This log will chronicle my progress from day 1 of the off-season to February 2011, the month I will be signing a scholarship.
    I'm a junior in high school, this year was my first year of playing football and I had a really easy time getting the hang of the game and everything.
    My goal on July was to start this year, but that didn't happen, I've also learned that L.T. started playing football his junior year in high school, and started on his team only his varsity team.

    Well anyway, this last Friday(11/13) we had the championship game and lost it 29-2.
    There's a guy on the team(quarterback) that is in his junior year too and is pursuing a football career in US college too, we'll probably go to a nike combine in Minnesota together and see what happens, also for sure to a all-canada gridion combine.
    I hope to attend a scout combine. I'm sure to attend all-canada gridion camp in ontario on july/august next year and I hope to attend a camp in the states.
    I have a list of the schools i'm interested in, I'm just starting to look up to some CIS schools(like NCAA but in canada), i hope i won't have to use that list very often though.



    I'm now 6'0, 170-175lbs at about 12-13%.
    Coaches have told us to take a month off but I don't have that much time, my first workout is this Monday.
    Today is November 16th. Combines are at April. I got 5 and a half month to train for the combines. Then 3-4 month later camps.



    As far as training I'm going to train by one word - prioritize.
    I'm going to get my strength back up with hopefully some slack, using Starting Strength, I've got tangled up and ****ed myself over with too much complexity.
    I'm getting my strength back up without no cardio or **** like that, that will take a few weeks, then add some GPP, as the calendar progresses to the combines I'll be adding the drills and do less lifting.

    My goals are:

    pretty much get 6'2-6'3, at first I though it was hopeless, but then I read the thread about height and all tall dudes said that their dads and moms are relatively short so maybe there is some hope.
    If I can get to be 6'2-6'3, I'll play defensive end rather than outside linebacker. I can see that more and more undersized defensive ends are being accepted because the 2009 draft had about 3-4 6'1-6'3 defensive ends being drafted. Also note, Dwight Freeney, a star DE in Indianapolis Colts, is 6'1.
    Also, getting recruited as a defensive lineman will be much easier for me as opposed to linebacker because the position doesn't require as much skill as linebacker.

    Lifting wise; AT LEAST 4 pies on squat, 4 pies on deadlift, 2.5 on bench. this is the least of the least. Weight at least 210.



    Monday will be my first day of off-season training.
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  2. #2
    addiction DriveMyWhey's Avatar
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    Squats. 185lbs. 3 X 5.

    Bench. 135lbs. 3 X 5.

    Deadlift. 185lbs. 1X5.



    weak start, but watch these number fly up.
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  3. #3
    haters goin hate TheSoldier's Avatar
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    starting strength ftw


    but you doing any conditioning speed work? to be honest, i would only go two heavy days for squats after 3 - 4 weeks and after you get your strength back and have conditioning work and speed + football drills
    http://forum.bodybuilding.com/showthread.php?t=119333531

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    We're in the same boat, want to get around the same weight and everything. You're probably stronger than me though since I'm on week 2 on WS4SB3 and got 155x5 on bench today haha

    I'm unsure of my position, possibly TE (if we have one) or tryout for Linebacker/D-End, depends where it goes.

    In
    "Giving your best is more important than being the best."

    I train as an athlete, not a bodybuilder.

    REPS for SUBS.

    http://forum.bodybuilding.com/showthread.php?t=125690683
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  5. #5
    addiction DriveMyWhey's Avatar
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    Originally Posted by TheSoldier View Post
    starting strength ftw


    but you doing any conditioning speed work? to be honest, i would only go two heavy days for squats after 3 - 4 weeks and after you get your strength back and have conditioning work and speed + football drills
    well first of all i'm going to get my strength back, without GPP work/cardio/drills/speed work/supplementary work or any other thing, straight up my strength back.

    after that i'll put in some GPP work, most likely db swinging, on february i'll start to put in the combine drills, slowly and progressively increasing volume on the drills and decreasing in lifting. i'll start the 40 yard dash from a 10 yard dash(mechanics and acceleration) and work up to 40.
    to be honest, the combine is not how good you can play football but how good you can do the tests. i'll train for the combine specifically, and that's it.

    Originally Posted by TheHitStick View Post
    We're in the same boat, want to get around the same weight and everything. You're probably stronger than me though since I'm on week 2 on WS4SB3 and got 155x5 on bench today haha

    I'm unsure of my position, possibly TE (if we have one) or tryout for Linebacker/D-End, depends where it goes.

    In
    you playing highschool or college?
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  6. #6
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    Originally Posted by DriveMyWhey View Post
    well first of all i'm going to get my strength back, without GPP work/cardio/drills/speed work/supplementary work or any other thing, straight up my strength back.

    after that i'll put in some GPP work, most likely db swinging, on february i'll start to put in the combine drills, slowly and progressively increasing volume on the drills and decreasing in lifting. i'll start the 40 yard dash from a 10 yard dash(mechanics and acceleration) and work up to 40.
    to be honest, the combine is not how good you can play football but how good you can do the tests. i'll train for the combine specifically, and that's it.



    you playing highschool or college?
    im a junior right now in high school
    "Giving your best is more important than being the best."

    I train as an athlete, not a bodybuilder.

    REPS for SUBS.

    http://forum.bodybuilding.com/showthread.php?t=125690683
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  7. #7
    addiction DriveMyWhey's Avatar
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    I'm doing Matt Rhode's "getting ready to powerlift". I can't recover from SS.

    http://www.elitefts.com/documents/getting_ready.htm


    changing deadlift and bench variation every week on assistance days not ME days.




    Today's workout:



    Box squat. 1-2" below perallel. 185lbs.

    Conventional deadlift. 205lbs.

    DB swings. 60lbs. 5X10.

    Barbell russian twists. 45lbs. 5X10.


    yes weak, but i felt i had really good form on everything, especially squats, i really felt the explosion off the box.
    Last edited by DriveMyWhey; 11-23-2009 at 02:56 PM.
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  8. #8
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    Upper body Asisstance



    Close grip bench. 5 X 10.
    115lbs. 10-10-8-10-10.
    Last rep on the last set was simply from hell, i fought against the bar for like 5 secs.

    Pullups. 50 reps.
    managed only 23(not consecutive). I stood like 7 minutes in front of the pullup bar, couldn't do even half a pullup.

    Military press. 5 X 10.
    75lbs. 10-10-8-6-5
    first set was with 65lbs. triceps were absolutely destroyed from the close grip benches, i tried doing the sets with 95lbs, i managed to get it over head but not to lockout, not even 1 rep.

    Bent rows. 5 X 10.
    135lbs. 10-10-10-8-10.

    EZ bar tricep extensions. 5 X 10.
    EZ bar + 20lbs. 10-10-10-10-10.

    Barbell curls. 5 X 10.
    65lbs. 10-10-8-6-5.




    jelly triceps



    15 min walk to school, 15 min from gym.
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  9. #9
    Registered User federaldb59's Avatar
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    lookin decent so far. definitly do some plyos and drills, they never hurt.
    -------Mar 1st - June 1st fat loss competition-------
    03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
    04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
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  10. #10
    addiction DriveMyWhey's Avatar
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    Originally Posted by federaldb59 View Post
    lookin decent so far. definitly do some plyos and drills, they never hurt.
    plyos and drills? I'm weak as a schoolgirl. i'll get some of my strength back and then start CONDITIONING, the only drills i'm going to do is for the combine, pre-season is a long way.
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  11. #11
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    did you not lift during the season?
    http://forum.bodybuilding.com/showthread.php?t=119333531

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  12. #12
    addiction DriveMyWhey's Avatar
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    Originally Posted by TheSoldier View Post
    did you not lift during the season?
    it was really, really, really inconsistent.
    somehow i didn't lose much weight, but lost a lot of strength, size too.




    yesterday was active recovery; dynamic movements, soft tissue work, and stretching

    today



    Squats. 5 X 10.
    135lbs. 10-10-10-10-10
    way too easy, i thought high reps would be harder, next week i'm adding at least 10 pounds.

    Romanian deadlifts. 5 X 10.
    155lbs.
    10-10-10-10-10
    again, too easy, next week at least 10lbs increase.

    Lunges. 5 X 10(ea. leg)
    95lbs.
    10-10-10-10-10
    wasn't hard as in heavy, but doing 100 reps on lunges is not fun. next week i'll try 115lbs.

    Reverse hyperextensions(makeshift). 5 X 10.
    20lbs. 10-10-10-10-10.

    Knees-to-elbows. 5 X 10.
    10-10-10
    did only 3 reps because that bitch came over to me asking if i'm a member(i'm not, i'm just walking in and training like i belong there... lulz) and asks for my wrist thingy.





    I've started a new diet, finally found a way to eat relatively high protein without protein powder(will buy it soon):


    170lbs X 20 = 3400.

    223g protein
    374 g carbs
    113 g fat

    7 meals/day
    31g protein/meal
    53g carbs/meal
    16g fat/meal


    3 meals after workout try to get minimal fat, a lot of carbs
    2 meals before sleep keep the carbs short and ok on the fat.


    08:00 - 2 eggs, 1 cup milk, 3/4 cup oatmeal, 1 tbs peanut butter - 35g pro, 57g carbs, 20g fat

    11:00 - peanut butter and jelly sammich, protein bar, apple - 30g pro, 60g carbs, 20g fat

    pre-workout - 3 tbs. dextrose with water. start drinking 10 min prior to warm up and take sips during the workout.

    PWO - cookie, apple(the idea to get some quick carbs), when i'll get some whey i'll drink it here.

    02:15 - lunch(at least 30g pro, 70g carbs, although i wouldn't count on it, oatmeal below should cover if lunch is too small). 30g pro, 70 carbs, about 3-10 fat.

    03:15 - 1 cup of oatmeal, chocolate milk, regular milk. 23g pro, 92g carbs.

    05:00 - salmon/tuna(if lunch is big enough then skip the fish)

    07:30 - cheese, sausage, peanut butter and jelly sammich, milk. 51g pro, 40g carbs, 40 g fat

    10:00 - cottage cheese, 1 tbs peanut butter. 45g pro, 3g carbs, 16g fat.
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  13. #13
    addiction DriveMyWhey's Avatar
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    box squat 185lbs. 3 X 5.
    press. 95lbs. 3 X 5.
    pullup. 10-7-8
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    thought you werent gonna do rippetoes?
    http://forum.bodybuilding.com/showthread.php?t=119333531

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  15. #15
    addiction DriveMyWhey's Avatar
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    Originally Posted by TheSoldier View Post
    thought you werent gonna do rippetoes?
    yeah yeah, but i thought if i'll do it with box squats i'll have less DOMS.

    besides, i've signed to a hardcore, "darkside" gym. REALLY reminds me of defranco's gym. the guys who own it are ****ing awesome. most of their equipment is from elitefts, ****ing hyperextensions, GHR's, tredsled, prowlers, sleds, laser timers, tires... ****ING AWESOME.
    they even go over the summer to a place here in the province to compete strongman, they took a trip to elitefts.
    ****load of pro athletes train there, also a great place to meet persons who'll help me get recruited.


    http://www.mcdoleperformance.com/




    i can't ****ing wait, training starts January 1st.



    anyway, i'll give it another shot to get as much strength as possible before that.
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    Box squats. 190lbs. 3 X 5.
    Bench. 135lbs. 3 X 5.
    Deadlift. 210. 1 X 5.

    my CNS starts to get together, box squats feel really really light, on deads when warming up and getting to 135, it felt like speed deads, so i think i'll hit a 250 dealift by january 1st and about 230-240 box squat(3x5) by january 1st.
    i won't lie, bench still feels damn heavy. but i worked a lot on applying 100% effort to the bar even when its not 100% heavy, feels good man.
    did some leg raises after the deads.



    oh, btw, i'm not going to train there most likely, i can't afford that, i'll come by on march for strongman training and pushing the prowler, they'll be doing the same things as i'm doing(or even worse to be honest) during the winter. i'm too much of a beginner in lifting anyway to use specialty bars, chains, bands and all these toys.
    Last edited by DriveMyWhey; 12-03-2009 at 07:53 PM.
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    Originally Posted by DriveMyWhey View Post
    box squat 185lbs. 3 X 5.
    press. 95lbs. 3 X 5.
    pullup. 10-7-8
    Box squats. 195lbs. 3 X 5.
    press. 100lbs. 3 X 5.
    pullups. 10-10-7.


    box squats feel like really light, finally found the sweet spot on my back for the bar.
    press was hard. nice improvement on pullups. next goal is 10-10-10.
    after the pullups i've done 2 sets of overhead rope extensions. 2 x 15.
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    Originally Posted by DriveMyWhey View Post
    Box squats. 190lbs. 3 X 5.
    Bench. 135lbs. 3 X 5.
    Deadlift. 210. 1 X 5.

    my CNS starts to get together, box squats feel really really light, on deads when warming up and getting to 135, it felt like speed deads, so i think i'll hit a 250 dealift by january 1st and about 230-240 box squat(3x5) by january 1st.
    i won't lie, bench still feels damn heavy. but i worked a lot on applying 100% effort to the bar even when its not 100% heavy, feels good man.
    did some leg raises after the deads.



    oh, btw, i'm not going to train there most likely, i can't afford that, i'll come by on march for strongman training and pushing the prowler, they'll be doing the same things as i'm doing(or even worse to be honest) during the winter. i'm too much of a beginner in lifting anyway to use specialty bars, chains, bands and all these toys.
    Box squat. 205lbs. 3 X 5.
    Bench. 140lbs. 3 X 5.
    Deadlift 215. 1 X 5.


    box squats were EASY, i wore my new underwear and they're kinda loose so my left nut hurts now. bench was kinda funny, first set was ok, 2nd was just a bust, i fought for my life on the last rep because i had no spotter, and suddenly on the 3rd set it felt like a wet sock, i think its because of my technique on the 3rd set, i kinda lowered it to the upper abdominal area and i just kinda exploded from there. elbows were tucked on every set.
    i don't think that last week's deadlifts were 210, i think they were 205.

    anyway, i'll be doing 5 lbs jumps on everything but on every first workout of every week i'll be adding 10lbs to the squat and dead.
    225 next week, 235 on chrismas, then 245 and i'll try to squeeze out to 265 and then move on to WS4SB.
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  19. #19
    addiction DriveMyWhey's Avatar
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    Originally Posted by DriveMyWhey View Post
    Box squats. 195lbs. 3 X 5.
    press. 100lbs. 3 X 5.
    pullups. 10-10-7.


    box squats feel like really light, finally found the sweet spot on my back for the bar.
    press was hard. nice improvement on pullups. next goal is 10-10-10.
    after the pullups i've done 2 sets of overhead rope extensions. 2 x 15.
    box squats. 210lbs. 3 X 5.
    press. 105lbs. 5-5-4.
    pullups. 10-7-6

    box squats felt kinda challenging but not too much, on the 3rd set i stayed tight as **** and spread my knees real good and then it felt easy.
    i like the press numbers because i've barely made the 5th rep with 100lbs so its good.
    now on pullups... i have NO idea why i went down like that, i think because the military presses were so hard.
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  20. #20
    addiction DriveMyWhey's Avatar
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    Barbell bench press. RM5
    goal was 150lbs. did it for an easy 5.
    tried 160lbs, manged only 4 reps on my own.

    DB incline bench.
    45's.
    10-9-6

    Low row w/ W-bar.
    100lbs.
    15-15-15-15.

    Rear delt flies.
    15's.
    15-15-15.

    Swissball weighted crunches.
    60lbs.
    15-15-15.


    i guess its not a bad workout, obviously the weights are extremely low, but i bet that next week i'm getting 10-10-10 on the bench. and hitting 160 easy.
    one thing i've noticed is that my shoulder stability is REALLY off, that doesn't mean i'm going to do swissball benches but i'm going to do a lot of db bench variations.
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  21. #21
    addiction DriveMyWhey's Avatar
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    barbell pushups, bodyweight.
    70-42-45
    i guess 70 is a good numbed

    DB tricep extensions. 25's.
    10-10-10

    inverted row(feet elevated), bodyweight.
    15-15-15-15
    some reps were 17 some were 13, all depended on how close i was getting my chest to the bar

    db lateral raises. 15's.
    12-12-12.

    hammer curls.
    10-10-10
    first set with 25's, 2nd with 30's.

    ab circut x 3



    found a sweet gym that my teacher recommended me(the guy is freaking awesome), bands, chains, trucks, tire flips, and he told me the price is REALLY low, so i'm going to check it out tomorrow.
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  22. #22
    addiction DriveMyWhey's Avatar
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    ok ok, **** that, i know this log looks goofy with all those changes but no more, i'll milk starting strength to the end.

    i had my birthday on the 22nd and i got myself a SWEET belt and a neck harness. will start using belt soon and neck harness in a week or two.

    monday -

    squat 185lbs 3x5
    press. 95lbs 3x5.
    power clean. 115lbs. 5x3.


    today -
    squat 200lbs 3x5.
    bench 135lbs 3x5.
    deadlift 225lbs 1x5.
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  23. #23
    addiction DriveMyWhey's Avatar
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    squat 205
    bench 140
    dead 235



    missed xmas workout
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  24. #24
    addiction DriveMyWhey's Avatar
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    my goal was to squat 225 by this workout, and although i've missed a workout on Christmas and the workout after it was weak as **** i've done the workout.

    squat 225 3x5
    press 100 3x5
    power clean 125 5x3



    presses and power cleans felt LIGHT
    i'm going to increase my squat by 20 pounds until i miss one of the reps, then increase 15, then 10, and then 5. by the time i'll stall with 5lbs increases i'll be in the 300's range so good for me i guess.


    first time i'll miss a rep in the deadlift or squat with 20lbs increment i'll strap on my belt(around next week probably), and whenever i'll stall on the press i'll put on the belt.





    goal for next friday is a 250 squat.
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  25. #25
    addiction DriveMyWhey's Avatar
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    my left knee feels really bad, i've been icing it yesterday and this morning, will ice it again in the evening, foam rolling afternoon.

    again, i'm coming to the conclusion that regular squats aren't as safe technique wise as box squats. will keep doing rippetoes but with box squats, not sure about weight increase, as AGAIN, I HAVE TO MISS A WORKOUT BECAUSE NO GYMS ARE OPEN ON JANUARY 1ST... ****



    EDIT: yep, LCL injury. not sure if its a stretch, a partial tear or a full tear, but it's defiantly the LCL. my right LCL feels funny too.
    Last edited by DriveMyWhey; 12-31-2009 at 07:37 PM.
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  26. #26
    addiction DriveMyWhey's Avatar
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    box squats.
    225 - ****ty form
    205 - getting there
    185 - ok, but not quite good
    back off set with 135, awesome form 10 reps. i sent a question in the q&a about how to progress with this kind of **** and i'll get an answer today or tomorrow.

    press 105lbs
    5-5-5

    no power cleans, i felt like puking because i haven't ate anything
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  27. #27
    addiction DriveMyWhey's Avatar
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    squats 225lbs. 3x5. missed 5th rep, all mental.
    bench 145lbs. 3x5.
    deadlift 245lbs. 1x5.
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  28. #28
    addiction DriveMyWhey's Avatar
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    squat 235lbs 3x5
    press 110lbs 3x5
    power clean 135lbs. 5x3.
    spread-eagle sit-up. 2x15 with 40lbs.

    hamstring and hip flexor stretching.
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  29. #29
    Hai guiz! TheHitStick's Avatar
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    TheHitStick is just really nice. (+1000) TheHitStick is just really nice. (+1000) TheHitStick is just really nice. (+1000) TheHitStick is just really nice. (+1000) TheHitStick is just really nice. (+1000) TheHitStick is just really nice. (+1000) TheHitStick is just really nice. (+1000) TheHitStick is just really nice. (+1000) TheHitStick is just really nice. (+1000) TheHitStick is just really nice. (+1000) TheHitStick is just really nice. (+1000)
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    when are you trying to obtain your goals?
    "Giving your best is more important than being the best."

    I train as an athlete, not a bodybuilder.

    REPS for SUBS.

    http://forum.bodybuilding.com/showthread.php?t=125690683
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  30. #30
    addiction DriveMyWhey's Avatar
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    Originally Posted by TheHitStick View Post
    when are you trying to obtain your goals?
    the ones in my signature? they are a milestone for me.

    i'll break the 400 squat this year for sure, 200 press most unlikely, and the others are possible. the 500 deadlift is the most likely to occur. 300 bench is possible actually, and 250 power clean will depend on my technique.
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