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  1. #541
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    7-26-2020
    Football bar bench with 80lbs chain with F6 shirt
    Warmup
    135x2
    135x2
    135x2 chains
    185x2
    225x2
    255x-
    225x1

    Dumbell Bench
    40x10
    40x10
    50x10
    50x10

    Chest supported rows
    90x15
    90x15
    90x15

    Probably should have not continued lifting because it was hurting my right shoulder and I felt like I had lost strength in it. Hopefully it was just the position my hand was in causing it.
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  2. #542
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    7-28-2020
    Duffalo Bar Squat to box with 240lb of band
    Warmup
    145x2
    235x2 briefs
    285x2
    325x2
    365x2 miss load
    375x2

    Deadlift off 2 inch mats
    225x6
    315x6
    315x6
    315x6

    Still getting use to the monolift but it’s going better. Had mid load with 25 lbs extra on one side I really strained with it. Next lift was more and felt easy 615 with bands at the top.
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  3. #543
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    8-3-2020
    Bench to 4 Board with Bench shirt
    Warmup
    145x3
    195x3
    235x3
    285x2 Board
    325x2 shirt
    375x2
    375x2
    375x1

    Dumbell Bench
    30x20
    30x20
    30x20

    Bench didn’t go as well as I planned right shoulder still pretty sore. I think using bands really hurt it. I think until it get better i shouldn’t use bands.
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  4. #544
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    8-5-2020
    Deadlift with chain
    Warmup
    225x3 2 chain
    225x2 4 chain
    275x2 5 chain
    285x2 5 chain
    315x2 5 chain
    315x2 5 chain
    315x2 6 chain
    315x2 6 chain

    Belt squat
    100x10
    100x10
    100x10
    100x10

    Reverse hyper
    180x8
    180x10
    180x8
    180x8

    Ab pull down
    50x15
    50x15
    50x15
    50x10
    50x10
    50x10

    Deload lower body work out. Chains were interesting since I hadn’t used those in a while.
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  5. #545
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    8-6-2020
    Speed bench with shoulder saver
    Warmup
    135x5
    135x5
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3

    Bench with PVC pipe and hanging 100 lbs
    8
    8
    8
    8
    8

    Incline Dumbell Bench
    20x20
    30x20
    30x20

    8-7-2020
    Speed squat to box with Safety Squat bar
    Warmup
    155x3
    205x3
    245x3
    245x3
    245x3
    245x3
    265x3
    265x3
    265x3
    265x3

    Leg press
    200x10
    200x10
    200x10
    200x10

    Inverse Curl
    360x10
    360x10
    360x10
    360x10

    Band ab pull down
    20
    20
    20
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  6. #546
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    8-9-2020
    Bench Raw
    Warmup
    155x3
    155x3
    235x2
    255x2
    275x2
    235x2
    235x2

    Dumbell incline
    35x20
    45x20
    50x12

    Pushups, lat pull down, Seated chest supported rows. Abs.

    Right and left shoulders sore this was a deload day went raw. Also did some preexhuast for the shoulders before bench which seem to help.

    8-11-2020
    Rackable Cambered Bar Squat to a box with 225 lbs of bands with multiply briefs.
    Warmup
    175x3
    265x2
    355x2 bands and briefs
    405x2
    445x2
    445x1
    445x2

    Deadlift off rack 8 inches
    Warmup
    225x2
    315x2
    405x2
    495x2
    585x2
    635- miss

    Inverse curl, Abs, leg press, back extension.

    Squats tonight was good but I didn’t have my head into it at 445 until last set I wasn’t staying tight and my chest was dropping my last set I focused on an object in front of me and forced myself to keep the chest up and it was my best set. Band tension and weight was 670 at the top. This is a lot of pressure still getting used to that much band tension.
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  7. #547
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    8-13-2020
    Speed bench
    Warmup
    145x3
    145x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Dumbell incline
    30x20
    40x20
    50x12

    Seal Dumbell row
    30x20
    30x20
    30x20

    Seal row can definitely feel it in the mid back.

    Speed Safety Squat bar to a box with red mini band
    Warmup
    155x3
    155x3
    205x5
    205x5
    205x5
    205x5
    205x5
    205x5

    Inverse Curl
    180x12
    180x12
    180x12
    180x12

    Belt squat
    200x10
    200x10
    200x10
    200x10

    Leg press
    200x10
    290x10
    290x10
    290x10

    8-16-2020
    Bench with fat grips with chains and with F6 Shirt
    Warmup
    135x2 2 chains
    135x2 4 chains shirt
    185x2 4 chains
    205x2 4 chains
    205x2 4 chains
    205x2 4 chains
    225x1 4 chains
    235x1 4 chains

    Seal Dumbell rows
    60x8
    80x8
    80x8

    Pushups, Dumbell incline, abs, shoulder rehab

    Bench was good today I had able to go full range of motion the 1st time since I think March. The chains are 4 per side at 20lbs each.
    Last edited by Atom1980; 08-19-2020 at 10:59 AM.
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  8. #548
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    8-18-2020
    Duffalo Bar to a box with Chains
    Warmup
    235x2 2 chains
    325x2 2 chains briefs
    415x2 2 chains
    415x2 3 chains
    415x2 4 chains
    415x2 5 chains
    415x2 6 chains

    Reverse Hyper
    180x10
    180x10
    180x10

    Abs, back extension.

    Sled pull 165lbs 200 ft 2 trips forward 2 trips backwards

    Was a good night and I was a little nervous with the last squat but my partners were telling me to open up sit back explode off the box. A total of 6 chains per side is 240lbs and 655 at the top.
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  9. #549
    Registered User Atom1980's Avatar
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    8-20-2020
    Speed Bench
    Warmup
    135x5
    135x5
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3

    Dumbell Bench
    30x20
    40x20
    50x20
    60x20

    Chest supported rows, shoulder rehab.

    8-21-2020
    Speed Squat with safety squat bar to a box with orange light band.
    Warmup
    155x3
    155x3
    205x5 bands
    205x5
    205x5
    205x5
    205x5

    Inverse Curl
    160x10
    160x10
    160x10
    160x10

    Reverse Hyper
    90x10
    90x10
    90x10
    90x10

    Belt squat marching
    90x 2 minutes
    90x 2 minutes

    Shoulder rehab and abs

    8-23-2020
    Bench with F6 and Inzer Phenom
    Warmup
    185x3
    225x3
    275x1 F6
    325x1 Phenom
    325x1
    345x2
    365x2
    385x2
    415x1 PR

    Plate tricep ext
    25x20
    45x12
    45x12
    45x12

    Dumbell row
    40x10
    60x10
    70x10
    70x10

    Chest supported rows
    90x20
    140x8
    140x8
    140x8

    Shoulder rehab

    One of my partners let me use his multi ply Phenom shirt today it is an open back shirt but tight to touch. I got more comfortable with each set and hit a 30lb PR. This is also the 1st time I was over 4 plates full range of motion. Good day!
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  10. #550
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    8-26-2020
    Squat to a box with 300 lbs of band with Duffalo Bar
    Warmup
    145x2 one band
    145x2 2 bands
    145x2 3 bands
    235x2 3 bands briefs
    285x2 3 bands
    325x2 3 bands
    325x2 3 bands
    325x2 3 bands

    Cable ab pull down, back extension, shoulder rehab.

    Pretty good night lifting. Using this much band tension you really have to fire off the box to make it through and if you’re not tight and let the shoulders fall forward your gonna really struggle.
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  11. #551
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    8-27-2020
    Speed bench with shoulder saver
    Warmup
    135x5
    135x5
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    135x3
    135x3
    135x3

    Dumbell Bench
    50x20
    50x20
    50x20

    Close grip lat pull down
    100x12
    115x12
    115x12

    Shoulder rehab

    8-28-2020
    Belt squat to a box
    90x5
    90x5 with micro band
    140x10
    140x10
    180x10
    180x10
    230x8
    230x8
    320x8
    320x8

    Inverse Curl
    360x12
    360x12
    360x12

    Dumbell leg curl
    30x15
    30x15
    30x20

    Hyper extension
    10
    10
    12
    20x10

    Lat pull
    90x20
    90x20
    90x20

    Cable ab pull down
    40x10
    40x10
    40x10

    Lifted a little late last night and come in this morning at 6 am to get this work out in.
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  12. #552
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    8-30-2020
    Bench press
    Warmup
    145x5
    145x5
    195x2
    235x2
    235x2
    235x2
    235x2
    235x2

    Rolling Dumbell tricep ext, chest supported rows, shoulder rehab.

    9-1-2020
    Safety Squat bar with chain to a box
    155x2 2 chains
    245x2 2 chains
    335x2 2 chains Briefs
    385x2 2 chains
    385x2 3 chains
    385x2 4 chains
    385x2 5 chains
    425x- 6 chains suit
    425x1 6 chains

    Pretty good night even though I had 2 max effort lifts the last set at 385 and the final set were an all out effort. Last set was 665 at the top.
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  13. #553
    Registered User Atom1980's Avatar
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    9-3-2020
    Speed Bench
    Warmup
    145x5
    145x5
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Tricep, shoulder Rehab, Abs, Rows.

    9-3-2020
    Speed Dead lift
    Warmp
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2

    Band Leg Curls, Abs Shoulder Rehab, Marching in belt squat.

    Was going to squat and tried but my right knee wasn't liking it so I deadlifted instead. Also tried to do inverse curl but that wasn't good either.

    9-6-2020
    Swiss Bar Bench with F6 Bench Shirt
    Warmup
    125x10
    125x10
    165x3
    215x2
    235x2
    255x2
    305x2 Shirt
    325x2
    345x2

    Lat pull downs
    110x12
    110x12
    110x12
    110x12

    Rows
    135x10
    135x10
    135x10
    135x10

    Shoulder Rehab, Abs.

    Bench went well but when I would try to rak the bar my right shoulder hurt.

    9-8-2020
    Belt Squat to a Box
    90x10
    180x10
    270x8
    360x5
    360x5
    360x5
    360x5
    270x5

    Back Ext with Saftey Squat Bar rack Supported
    65x5
    65x6
    115x5
    115x8
    115x8

    Abs, Shoulder Rehab.

    It was supposed to be a deload week but this was more than 60% for me.
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  14. #554
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    Atom1980 is offline
    9-10-2020
    Speed Bench with Shoulder Saver
    Warmup
    135x5
    135x5
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3
    185x3

    Dumbell Bench
    50x20
    60x20
    70x20

    Chest supported Rows
    90x12
    140x10
    140x10
    140x10

    Pulldowns
    100x10
    100x10
    100x10

    Standing Kettlebell ups
    20x10
    20x10
    20x10
    35x5

    Band abs and Shoulder Rehab.

    Good lift and quick tonight.
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  15. #555
    Registered User Atom1980's Avatar
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    9-11-2020
    Speed squat with Duffalo Bar to a box
    Warmup
    195x2
    235x5
    235x5
    235x5
    235x5
    235x5

    Band seated hamstring curls, abs, Shoulder rehab, chest supported rows.

    9-13-2020
    Duffalo Bar Bench
    Warmup
    195x2
    235x2
    275x2 Bench Daddy
    325x2 F6 shirt 2 Board
    375x1 1 Board
    345x2 1 Board
    345x2 1 Board
    345x2 1 Board

    Kettle bell with bands incline press, lat pull down.

    My partners wanted to us Duffalo Bar to Bench but for me with a shoulder issue I had to use a board so I wasn’t over stretching it. Looks like I might be doing a meet in December.
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  16. #556
    Registered User Atom1980's Avatar
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    9-15-2020
    Squat to box with Suit and briefs
    55x5
    145x3
    235x2
    325x1 briefs
    415x- suit miss
    505x1
    595x1
    645x-
    645x-

    Tonight we had a competition amongst the 8 people on our team. Split 4 and 4 my team won. 645 felt like it would go but this is my 1st time in this suit and I think that more work in the suit I would be able to get 645. 595 went up fast. I lost it on the way down at the bottom.
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  17. #557
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    9-20-2020
    Bench with bench shirt
    Warmup
    105x5
    145x5
    235x3
    285x2 Bench Daddy
    325x2 Shirt 3 Board
    355x1 2 Board
    375x1 1 Board
    415x- miss to wide of grip and shirt not pulled down
    415x1.

    1st time in this shirt I had bought used but not worn much. I should have pulled the shirt down on my 1st attempt but didn’t. I was able to get it to touch. I have 2 shirts the other one has not been used before and is smaller I’m gonna start using it. The 415 tied a PR for me in multiple gear.
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  18. #558
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    9-22-2020
    Sumo deadlift off blocks
    Working lockout
    185x3
    275x3
    365x2 Briefs
    455x2
    545x2
    635x2
    685x2
    725x-

    Belt Squat
    180x8
    180x8
    180x8
    180x8

    Pulling off blocks and I had to slide a mat under my feet cause it really was set up for my training partners who are taller . I was only moving it about 3 inches. I did pull the 725 but just couldn’t quite lock it out.
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  19. #559
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    Age: 58
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    9-24-2020
    Speed bench
    Warmup
    145x5
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Dumbelll
    Bench
    50x20
    50x20
    Dumbell incline bench
    50x20
    50x20
    50x20

    Chest supported rows
    90x15
    110x15
    130x15
    150x10

    Kettle bell ups, rolling tricep extension, shoulder rehab.

    Good lift tonight.
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  20. #560
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    Age: 58
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    Atom1980 is offline
    9-25-2020
    Speed squat to a box
    Warmup
    185x2
    225x5
    225x5
    225x5
    225x5
    225x5

    Speed sumo deadlift
    Warmup
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Safety Squat bar
    Back extension
    65x10
    115x5
    115x5
    115x5
    115x5

    Cable Ab pull down
    40x15
    50x15
    60x15
    70x15
    80x15

    Good lift tonight.
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  21. #561
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    9-27-2020
    Bench with multiply shirt
    Warmup
    195x3
    235x3
    285x2 Overkill Slingshot
    325x2 to 3 Board Shirt
    375x2 3 Board Shirt
    375x2 3 Board 1st rep 2 Board 2nd Shirt
    415x3 3 Board 1st rep 2 Board 2nd and 3 rep. Shirt

    JM Press with Safety Squat Bar
    155x8
    155x8
    155x8
    155x8

    Incline Kettlebell Rows
    50x8
    50x8
    50x8
    50x8

    Micro band lat pullover, one arm cable tricep extension, shoulder rehab, tricep band push down.

    Breaking in a new shirt and it went really well. I’m getting more comfortable in a shirt and my last set went very well.
    Last edited by Atom1980; 09-28-2020 at 01:52 PM.
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  22. #562
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    9/29/2020
    Squat with 14 inch Cambered Bar with Briefs
    Warmup
    175x2
    265x2
    355x2 Briefs
    355x2
    355x2
    355x2
    355x2
    355x2

    Inverse Curl
    190x10
    190x10
    100x3
    145x4
    190x10

    Face Pulls
    30x10
    30x10
    30x10

    We didn't squat to a box tonight and its been a while for free squats. I have a problem and old habits are hard to break I butt wink when I am at the bottom. I am working on sitting back more and focusing on that has reduced it but its still there. I need to get this corrected before the meet in December so I will not be squating to a box on the heavy days. We didn't go heavy tonight because we have been going heavy the last 8 weeks or more.
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  23. #563
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    Atom1980 is offline
    10-10-2020
    Speed bench
    Warmup
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3

    Dumbell Bench
    50x10
    60x10
    70x10
    80x10

    Kettle bell ups
    10x15
    25x12
    25x12
    35x5

    Tate Press
    25x15
    30x12
    35x10
    40x8

    Rogue Row
    50x12
    50x12
    50x12

    Reverse Hyper
    50x10
    50x10
    50x10

    Band Ab pull down, tricep band push down Shoulder rehab.

    Tried to do rack press tonight but my right shoulder couldn’t take it.
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  24. #564
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    Atom1980 is offline
    10-2-2020
    Speed squat with Safety Squat bar to a box
    Warmup
    205x2
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3

    Speed Deadlift Sumo
    135x2
    225x2
    225x2
    275x2
    275x2
    275x2
    275x2
    275x2

    Reverse Hyper
    50x10
    50x10
    50x10
    50x10 red mini attached
    50x10
    50x10

    Pull down close grip
    115x10
    115x10
    115x10
    115x10

    Grey Band Ab pull down
    10
    10
    10
    10
    10
    10

    Good lift.
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  25. #565
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-4-2020
    Bench with Shirt
    Warmup
    195x3
    235x3
    285x2 Bench Daddy
    325x2 Shirt to a 3 Board
    375x2 2 Board
    415x2 2 Board
    435x2 1 Board PR

    Close grip lat pull down
    115x12
    115x12
    130x10
    130x10
    145x8
    145x8

    Chest supported rows
    90x10
    180x5
    180x5
    200x5
    200x5


    Tricep push down
    50x20
    60x10
    60x10
    60x10

    Rear dels

    Most weight ever for me in the Bench. Good day!
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  26. #566
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-6-2020
    Squat witrh Chains Straight bar
    Warmup
    235x3
    325x3 Briefs
    415x2 Suit Bottoms
    325x2 6 Chains 220 lbs
    325x2 6 Chains
    325x2 6 Chains

    Face Pulls
    60x12
    60x12
    60x12
    60x12

    Grey Band Ab Pulldowns
    10
    10
    10
    10
    10
    10

    Sled Drag
    135lbs 150 ft 2 trips backwards 2 trips forward.

    I probably should have went heavier but still getting used to the suit. Depth was good. Just signed up for the 2020 Midwest Equiped Open which is December 20th.
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  27. #567
    Registered User Atom1980's Avatar
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    10-8-2020
    Speed bench with 2 chains per side
    Warmup
    135x3 chain
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Dumbell incline bench
    50 x10
    60x10
    70x10

    Lat pull down, shoulder rehab
    Lying tricep extension. Tricep push down

    10-16-20
    Speed squat to box with Safety Squat Bar and red mini band
    Warmup
    225x5
    225x5
    225x5
    225x5
    225x5

    Good mornings with Safety Squat bar
    155x5
    175x5
    195x5
    215x5
    235x5
    235x5

    Dimmer deadlifts
    225x10
    225x10
    225x10
    225x10

    Abs, lat pull down

    10-11-20
    Bench
    Warmup
    145x5
    235x3
    285x2 Overkill slingshot
    285x2
    285x2
    285x2
    285x2

    Dumbell Bench
    50x12
    60x12
    70x12

    Tricep extension
    85x10
    95x10
    105x10

    Chest supported rows
    140x15
    140x15
    140x15
    140x15

    Cable tricep extension
    25x12
    25x12
    25x12

    This was a deload day but everything went well. 10 weeks out from the meet. Next week it ratchets up.
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  28. #568
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    Atom1980 is offline
    10-13-2020
    Duffalo Bar Squat with 176lbs of chain
    Warmup
    235x2
    325x2 Briefs
    325x2 chain and suit straps down
    385x3
    385x3
    385x2
    385x2

    Best set was last one. I wasn't wide enough in my stance and was having difficulty getting depth. Last set was spot on. In a couple of weeks will be training at a higher level. I’m just getting use to the suit and briefs. Squats only.
    Last edited by Atom1980; 10-15-2020 at 04:51 AM.
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  29. #569
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    10-15-2020
    Bench with red mini bands
    Warmup 3 different grips
    155x3 band
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Dumbell low incline bench
    50x12
    55x12
    60x12

    Lying tricep extension
    85x12
    95x12
    95x12

    Lying kettle bell pullover
    13x10
    13x10
    13x10

    Cable tricep push down
    40x12
    50x8
    50x10

    Close grip lat pull down
    115x10
    130x10
    145x10

    Good solid speed Day. Kettle bell pull over is tough. Straight arm I like these.
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  30. #570
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    Atom1980 is offline
    10-16-2020
    Speed squat with Yoke bar to a box in briefs
    Warmup
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2
    335x2

    Suspended Yoke bar good mornings
    155x3
    205x3
    245x3
    265x5
    285x5

    Dimmel deadlift
    225x12
    225x12
    225x12

    Scap retraction on chest supported row machine
    40x12
    40x12
    40x12

    Face pulls
    40x15
    40x15

    Grey ab band pull down
    10
    10
    10

    Cable Ab pull down
    50x15
    60x15
    70x15

    Feel worked after this lift.
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