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  1. #61
    Registered User PhDPepper1111's Avatar
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    Tuesday, August 10 bench day

    Still pretty light this week, slow eccentrics, form felt good


    bench, 3 sec descent: 3x4 @ 225
    bench burnout set: 37 @ 135
    JM press: 3x8 @ 135
    cable crossovers: 3x10 @ 50
    Tricep press down: 3x12 @ 70
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  2. #62
    Registered User PhDPepper1111's Avatar
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    Thursday, August 12 deadlift day

    Slow eccentrics. Lifted DL in my garage for the first time. Don't have a platform so used carpet under the weights. Need a platform!


    front squats: 3x6 @ 240/260/260
    Conventional deadlift, 3 sec descent: 3x4 @ 340
    overheat plate squats: 3x10 @ 45
    split squats: 3x10
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  3. #63
    Registered User PhDPepper1111's Avatar
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    Monday, August 16 squat day


    In socks all day, felt pretty stable. still doing slow eccentrics, but the paused SSBs for burnout were just that!

    Echo bike warmup
    Squats, 3 sec eccentric: 3x4 @ 305
    SSB squats, paused: 3x8 @ 325
    3x20 reverse split squats
    3x10 squats, 45lb plate overhead
    Last edited by PhDPepper1111; 08-18-2021 at 10:18 AM.
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  4. #64
    Registered User PhDPepper1111's Avatar
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    Wednesday, August 10 bench day

    Lifted solo, added some weight because I wanted to!
    Elsewhere I gave details, but ended up lifting with an extra 5kg plate on the left. Also got a 20rep set of pullups which felt good.


    comp bench: 3x3 @ 285 (extra 10lb on left)
    narrow grip bench: 10 @ 205, 12 @ 165
    Pullups: 5, 20, 10, 5, 5
    crunches: 3x30
    elevated pushups: 3x15
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  5. #65
    Registered User PhDPepper1111's Avatar
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    Thursday, August 19 deadlift day

    Lifted at my house again.. still using cardboard and carpet to set the weights on. Went fairly heavy and did the first two working sets conventional, then went sumo for the last set.

    Conventional deadlift: 2x3 @ 457, 1x3 sumo @ 457
    RDL: 3x10 @ 155
    overheat plate squats: 2x10 @ 45
    split squats: 2x10
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  6. #66
    Registered User PhDPepper1111's Avatar
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    Monday, August 23 heavy singles SBD day

    Got to my buddie's place late; had to warm up fast and try to hit heavy singles in all 3 lifts in an hour!


    Comp Squats: 5@235, 3@325, 415, 445, 465
    Comp Bench: 6@185, 3@ 205, 245, 285, 315 (failed, barely)
    Comp Deads: 6@225, 3@315, 405, 425, 465 (supposed to be 455, extra 10 on left), 485

    Overall felt good to hit some heavy weight, a little bummed that I felt rushed and wasn't able to go as heavy as I would have liked.
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  7. #67
    Registered User PhDPepper1111's Avatar
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    Wednesday, August 25 volume squat day


    In socks, did very high volume. Weight wasn't too bad, but it still adds up! Totaled over 17,000 lbs squatting yesterday...
    back locked up pretty bad towards the end but thankfully relaxed after an hour or so.

    Echo bike warmup
    Squats, 6x8 @ 305
    paused squats, 3x3 @ 275
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  8. #68
    Registered User PhDPepper1111's Avatar
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    Thursday, August 26 bench day

    slow eccentrics again. Form feeling pretty good. A bit hot, too many flies in my garage!

    Tempo bench (3-count eccentric): 4x6 @ 205
    JM press: 3x10 @ 135
    weighted pull up: 3x5 w/25lb
    weighed reverse dips (using bench): 3x10 w/45lb
    barbell curls (45): 10/9/8/7/6/5/4/3/2/1
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  9. #69
    Registered User PhDPepper1111's Avatar
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    Wednesday, Sept 1, another bench day (was out sick for a few)

    slow tempo bench work again. Form feeling pretty good. kids spotted me, but didn't participate much.

    Tempo bench (3-count eccentric): 4x8 @ 205
    JM press: 3x10 @ 135
    weighted pull up: 3x5 w/45lb
    barbell curls (45): 10/9/8/7/6/5/4/3/2/1
    32 situps
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  10. #70
    Registered User PhDPepper1111's Avatar
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    Thursday, Sept 2 deadlift day
    Lifted in my garage. Still need a platform! Was supposed to do split squats, but just soooo wiped after the marathon Deads!

    front squats: 2x10 @ 200
    Conventional deadlift, 3 sec descent: 5x10 @ 305

    bailed on split squats, was about to puke after deads....
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  11. #71
    Registered User PhDPepper1111's Avatar
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    Monday, Sept 6 (Labor Day) heavy squat day


    Barefoot, finally going heavy! Starting meet prep cycle 58 days out - will make every effort to beat this meet prep game
    Squats felt good - gotta get used to reps over 400!

    Echo bike warmup
    Comp Squats (barefoot): 4x1 @ 425
    Comp Squats (barefoot): 13 @ 235
    split squats w/ 25lb plate: 2x12
    SSB good mornings: 3x6 @ 135
    2x1 min planks
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  12. #72
    Registered User PhDPepper1111's Avatar
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    Wednesday, September 8 bench day

    First week of meet prep, got to move to heavy work!!!
    one of my best bench days yet, weight moved well. Very pleased.


    Bench doubles with comp pause: 3x2 @ 275
    Comp Singles: 2x1 - 285, 297
    dumbbell flys: 2x8 @ 30
    pushups: 50
    pull ups: 4x5
    empty bar bench: 25, 50
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  13. #73
    Registered User PhDPepper1111's Avatar
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    Thursday, Sept 9 deadlift day
    Lifted in my garage. Found a solution for a platform for now - got a stall mat of 3/4 rubber that is very sturdy and holds up to horses/cattle walking on it; should be good for putting my weights on as well.
    Very pleased with today's results, finished off with a triple at 463 that felt like I could do at least 1-2 more.

    Boris Deads: 3x6 @ 360
    Comp Deads: 1@463, 2@463, 3@463
    Barbell rows: 3x12@155
    pullups: 2x10
    Barbell bicep curls: 2x8@65
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  14. #74
    Registered User CharlesSwann's Avatar
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    Are Boris deadlifts the Sheiko style full rep + to the knees partial? Love that you first mentioned them in April and you're still going at them (bit of a gap aside, hehe).
    Last edited by CharlesSwann; 09-11-2021 at 04:41 PM.
    PL PRs: 605x2 SQ / 375x1 BN / 635x3 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 440x1 paused FS / 245x1 OHP
    Grip PRs: CoC #3 from parallel choke, 105x1 wrist wrench DL, 67.5x1 pinch block DL, Golden Hexabastard w/ double leather wraps
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  15. #75
    Registered User PhDPepper1111's Avatar
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    Originally Posted by CharlesSwann View Post
    Are Boris deadlifts the Sheiko style full rep + to the knees partial? Love that you first mentioned them in April and you're still going at them (bit of a gap aside, hehe).
    Yeah, I've seen them done two ways.... Just to the knees with a pause and then lock out - which is really just a high pause... or to the knees, down, then full pull.
    I do the latter which I think challenges form and explosion out of the bottom.
    Yeah, I'm doing them occasionally... I tend to do quite a bit of variation on each of the big 3 as well as varying reps.
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  16. #76
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    Saturday, September 11 bench day

    slow eccentrics again. Form feeling pretty good. had another kid/young adult join in with my daughter and I - fun teaching folks to lift!

    Tempo bench (4-count eccentric with pause): 3x6 @ 225
    Overhead press: 2x2 @ 175, 3x8 @ 135
    pull up: 3x10
    weighed reverse dips (using bench): 3x10 w/45lb
    front and side flys: 4x10 @ 20
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  17. #77
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    Monday, Sept 13 heavy squat day


    In shoes/belt/sleeves. Had a couple younguns/newbies in my garage gym with me, felt good to help them out.
    Squats felt good - still need to work on just sinking the heavier weights!

    Comp Squats: 3x2 @ 430
    RDL: 3x8 @ 195
    split squats w/ 45lb plate: 3x10, 1x10 no weight
    Dead bugs 2x10
    crunches: 100 total
    3x30sec planks
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  18. #78
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    Wednesday, September 115 bench day

    heavy Doubles! Felt good.

    Paused Bench: 3x2 @ 285
    Compt Bench: 2x4 @ 265
    BB rows: 3x10 @ 195
    face pulls (incline): 2x15 @ 30
    pullups: 3x10
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  19. #79
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    Thursday, Sept 16 deadlift day
    heavy double week! As I put on my youtube: Triple Double PR

    Front squat: 2x2 @ 255
    Comp Deads: 3x2 @ 485
    Snatch grip Deads: 2x7 @ 155
    side planks 3x30 each side
    Single leg glute bridge holds 3x5 sec
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  20. #80
    Registered User PhDPepper1111's Avatar
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    Saturday, Sept 18 light bench day


    Spoto bench: 3x2 @ 225
    Tricep extension: 3x12 @ 30 (dumbbells)
    Pull-ups : 2x12
    planks 3x60 sec
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  21. #81
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    Monday, Sept 18 squat day
    Every time I have gone heavy and squats I have struggled with death ever since my difficulty in the regional meet. Today I worked hard on overcoming the fear. Put on some heavy weight for a static hold and then just bombed them.

    Static hold (squat unrack): 563
    Comp squat: 1x2@ 450
    Comp squat: 3x2 @ 430
    RDL: 2x12 @ 175
    Dead bugs 3x10 each side
    Paused sit-ups 3x8
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  22. #82
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    Wednesday, September 20 bench day.
    Doing board presses which I have not done much of before, so I did not counted as a PR, but I was able to do 308 pounds twice two times. That felt really good!

    Comp bench (1inch block): 2x297, 2x2x308
    Comp bench: 2x4x265
    BB row: 3x10x190
    Face pulls: 3x10 black band
    Pull ups: 12, 10, 8
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  23. #83
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    Thursday, Sept 23 deadlift day
    heavy double week #2! Hit 495 for the double, had an issue on the second rep. Dropped to 475 for the next set, then did a triple @ 475 for my third set - so two PRs!

    Front squat: 2x2 @ 235
    Comp Deads: 2@495, 2@475, 3@475
    Snatch grip Deads: 2x6 @ 225
    side planks 3x30 each side
    Single leg glute bridge holds 3x5 sec
    tricep press down: 100@45
    cable bicep curl: 100@25
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  24. #84
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    Saturday, Sept 25 light bench day


    Spoto bench: 2 @ 275, 2x2 @ 285
    Comp Bench: 2 @ 285
    Tricep press down: 3x12 @ green band
    Pull-ups : 3x10, 1x5
    planks 3x45 sec
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  25. #85
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    Monday, Sept 27 squat day: Deload week
    Going light: focus on form and recovery this week, then 4 weeks of hitting it hard before meet week and IPL worlds!
    After a few heavy weeks, I can tell I need the recovery

    Comp squat: 3x2 @ 330
    Tempo squa (4sec down, 2sec hold): 3x3 @ 200
    split squats: 3x8
    crunches: 3x30
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  26. #86
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    Thursday, Sept 30 deadlift day - deload week
    Skipped bench Wed for family stuff, will try to hit it this busy weekend but not too bad if I don't since I'm deloading
    Just snatch grip for deads yesterday, was light a really more of a snatch RDL but still did move some weight and reminded the muscles that they are there



    Snatch grip Deads: 2x8 @ 240
    face pulls (bands): 3x12
    situps/crunches: 3x30
    pullups: 3x10
    pullup dead hang: 2x30 sec
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  27. #87
    █──█ COBBER's Avatar
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    Location: Canterbury, New Zealand
    Age: 29
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    IN

    Havent logged in ages myself and these forums seem way quieter than they used to be! Keen to follow your gains bro, keep up the good work.
    Strength is more useful than weakness.

    █──█ U Sqwot m8 █──█
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  28. #88
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    PhDPepper1111 is offline
    Originally Posted by COBBER View Post
    IN

    Havent logged in ages myself and these forums seem way quieter than they used to be! Keen to follow your gains bro, keep up the good work.
    Thanks Cobber! WB and may you continue to benefit from lifting the iron!
    I guess I'm still the 'new kid on the block' with the other actives in the PL/Strongman log section plugging away for years! You love to see it.
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  29. #89
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    Sunday, Oct 3 light bench day. Last day of deload, just keeping things moving before hitting it hard again next week!


    4 sec eccentric/pause bench: 1 @ 245, 3 @ 245
    Bench backdown: 12 @ 155
    Tricep press down: 3x12 @ black band
    Face pull: 3x12 @ black band
    planks 3x45 sec
    dumbbell fly: 3x10 @ 15
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  30. #90
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    Monday, Sept 27 squat day: Deload is over, time to kick my own ass!
    And I did, with 3 heavy doubles, some SLOW descent/pause squats, and a couple heavy holds.
    My depth looked pretty good on the comp squats I think.
    Was certainly crispy after this one.

    Comp squat: 3x2 @ 451
    Tempo squats (4sec down, 2sec hold): 2x3 @ 375
    split squats: 3x8
    unrack/holds: 601, 639
    situps: 30
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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