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  1. #7621
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by MikeWines View Post
    What are you rest times like for your accessory and compound work?
    Main work really depends on RPE but if it's <8-8.5 then 1.5-2 mins and if I'm hitting 9s+ then 3 minutes generally.

    Accessory work is generally 1.5-2 mins rest
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  2. #7622
    rainy day in pizzaville snrygo's Avatar
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    WEDNESDAY
    Koenrich Method BC Provincials
    7 weeks 3 days out

    Low Bar Squat
    135x5
    185x5
    225x5
    265x5
    Wrist wraps
    285x8 (4x) @7-7-7-7.5

    Comp Bench
    45x5
    95x5
    135x4
    155x3
    Wrist wraps
    185x5 (3x) @7.5 across

    Went back to work here. Lifted again in evening

    Paused GM
    135x5
    185x5
    225x5
    275x3 @7
    295x5 (3x) @8; 8; 8.5 PR!

    Seated Cable Row
    130x10
    200x8
    230x8 @8.5
    240x7 @9 (2x) PR

    Rolling Tricep Extension
    30x12
    45x15 (3x) @8.5-9
    50x9
    SS
    Elliot Hulse Bosu Crunch
    32.5x12

    THANKS FOR FOLLOWING

    Last edited by snrygo; 05-08-2014 at 10:26 PM.
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  3. #7623
    rainy day in pizzaville snrygo's Avatar
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    snrygo is a splendid one to behold. (+10000) snrygo is a splendid one to behold. (+10000) snrygo is a splendid one to behold. (+10000) snrygo is a splendid one to behold. (+10000) snrygo is a splendid one to behold. (+10000) snrygo is a splendid one to behold. (+10000) snrygo is a splendid one to behold. (+10000) snrygo is a splendid one to behold. (+10000) snrygo is a splendid one to behold. (+10000) snrygo is a splendid one to behold. (+10000) snrygo is a splendid one to behold. (+10000)
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    FRIDAY
    Koenrich Method BC provincials Meet Prep
    6 weeks 1 day out

    Low Bar Squat
    135x5
    185x5
    225x4
    275x3
    Wrist wraps
    320x5 (3x) @7.5; 8; 8
    Beltless PR

    Comp Bench
    45x5
    95x5
    135x3
    155x3
    Wrist wraps
    175x6 (5x) @7.5; 8; 8; 8.5; 8.5

    Row From Floor
    135x5
    185x5
    225x3 @8
    245x4 (3x) @9

    Neutral Grip Chin Up
    BWx8
    +45x6
    +75x5 (3x) @9.5; 10; 10

    Ab Wheel from Feet
    Almost full extension @ bottom
    10 (4x) rep PR
    SS
    Alternating DB Curls
    30x10
    40x9 (4x) @9

    Really impressed with how much my beltless strength has increased lately. I'm gonna add in a belt probably next week but cotdayum 320x5 beltless was a smokeshow. Dat progress


    Thanks for following!

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  4. #7624
    rainy day in pizzaville snrygo's Avatar
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    SUNDAY
    Koenrich Method BC Provincials Meet Prep
    5 weeks 6 days out

    Pause CGBP
    45x8
    95x5
    165x6 (4x) @7.5; 7.5; 8; 8

    Push Press
    45x5
    95x5
    115x3
    Wrist wraps
    135x3 @7.5
    155x3 (5x) @8.5; 8.5; 9; 9; 9.5
    Volume PR

    Weighted Dips
    BWx8
    +45x6
    +70x6 @8
    85x5 (3x) @10

    45° Back Extension
    45x10
    80x6
    110x6
    100x10 (2x) @9

    Rope Pushdown
    120x15 (4x)
    SS
    Hulse Bosu Crunch
    50x10 (4x)


    Thanks for following

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  5. #7625
    rainy day in pizzaville snrygo's Avatar
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    MONDAY
    Koenrich Method BC Provincials Meet Prep
    5 weeks 5 days out

    Sumo Deadlift
    135x5
    185x4
    225x5
    Mixed grip
    275x4
    315x2
    330x5 (4x) @7.5; 8; 8; 8

    Front Squat
    135x5
    215x5 (5x) @7.5 across

    Deadstop DB Row
    3:0:3:1 tempo
    60x8
    85x5 @8
    100x6 (3x) @8.5; 9; 9

    Weighted Chin Up
    BWx8
    +45x5
    +80x5 (3x) @9.5; 10; 10 PR

    Paused Ab Wheel
    Extra ROM
    10 (4x)
    SS
    Alternating DB Hammer Curl
    30x10
    40x10 (4x) rep PR

    DEM BELTLESS PRs

    Thanks for following

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  6. #7626
    rainy day in pizzaville snrygo's Avatar
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    hey kids

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  7. #7627
    Kfme psychodiver9's Avatar
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    Holy knee cave batman. Lifts/total?
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

    5/24/14 352.5/286/462.5 1101 @242
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  8. #7628
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by psychodiver9 View Post
    Holy knee cave batman. Lifts/total?
    yeah its something i def need to work on but it only really happens when i'm at 95%+

    lifts are in the vid in annotations

    totalled 1063
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  9. #7629
    Kfme psychodiver9's Avatar
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    Originally Posted by snrygo View Post
    yeah its something i def need to work on but it only really happens when i'm at 95%+

    lifts are in the vid in annotations

    totalled 1063
    I didn't see any numbers. Weird. Congrats
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

    5/24/14 352.5/286/462.5 1101 @242
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  10. #7630
    You lose! Good day Sir! themoose333's Avatar
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    themoose333 is just really nice. (+1000) themoose333 is just really nice. (+1000) themoose333 is just really nice. (+1000) themoose333 is just really nice. (+1000) themoose333 is just really nice. (+1000) themoose333 is just really nice. (+1000) themoose333 is just really nice. (+1000) themoose333 is just really nice. (+1000) themoose333 is just really nice. (+1000) themoose333 is just really nice. (+1000) themoose333 is just really nice. (+1000)
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    1063 total is awesome! Looking strong in all lifts as well. Keep up the good work and looking forward to more updates.
    Training Log
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  11. #7631
    Registered User alwaystranquil's Avatar
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    alwaystranquil is just really nice. (+1000) alwaystranquil is just really nice. (+1000) alwaystranquil is just really nice. (+1000) alwaystranquil is just really nice. (+1000) alwaystranquil is just really nice. (+1000) alwaystranquil is just really nice. (+1000) alwaystranquil is just really nice. (+1000) alwaystranquil is just really nice. (+1000) alwaystranquil is just really nice. (+1000) alwaystranquil is just really nice. (+1000) alwaystranquil is just really nice. (+1000)
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    You squat more than me now.

    Actually proud of you gfjm.

    Evidence that consistency and hardwork gets you places.
    heh
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  12. #7632
    rainy day in pizzaville snrygo's Avatar
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    snrygo is offline
    Originally Posted by psychodiver9 View Post
    I didn't see any numbers. Weird. Congrats
    strange. gracias
    Originally Posted by themoose333 View Post
    1063 total is awesome! Looking strong in all lifts as well. Keep up the good work and looking forward to more updates.
    on to worlds!
    Originally Posted by alwaystranquil View Post
    You squat more than me now.

    Actually proud of you gfjm.

    Evidence that consistency and hardwork gets you places.
    heahuehuehuehueheuheuue :3

    damn straight!
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  13. #7633
    LIVING determined4000's Avatar
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    determined4000 is offline
    its been awhile but back in on thread and beastly lifts
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