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Squat, bench, DL & occasional running


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8th FEBRUARY 2013

BODYWEIGHT: 144.5

TRAINING TIME: 9.15pm

DURATION: 50mins

WORKOUT COMMENTS: HAPPY WITH THE SQUATS

INTENT: FAST POWERFUL SQUATTING

RESTING PULSE RATE: 40

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/5/57/Machine_Head_-_Unto_the_Locust.jpg/220px-Machine_Head_-_Unto_the_Locust.jpg

 

FLOOR PRESS

BAR x 15

88 x 10

110 x 10

132 x 6

154 x 6

176 x 4

 

BOX SQUATS (USING 1 KILO BANDS AS IN PHOTO)

 

http://fitlaunch.weebly.com/uploads/6/0/1/5/6015511/57044.jpg

 

BAR x 12

88 x 10

110 x 10

154 x 10

176 x 10

220 x 8

242 x 6

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9th FEBRUARY 2013

BODYWEIGHT: 146

TRAINING TIME: 9.30pm

DURATION: 50mins

WORKOUT COMMENTS: FELT FAIRLY GOOD TONIGHT

INTENT: STRONG DL's

RESTING PULSE RATE: 44

MP3:

 

images?q=tbn:ANd9GcQFfOgLuMQBh85SKz5jcMTws5tGvkBgZwXJZocxiTkzXfaqcv57

 

DEFICIT DL's (PULLING WITH 15kg PLATES)

132 x 6

132 x 6

176 x 3

176 x 1

242 x 1

286 x 1

308 x 1

352 x 1

374 x 1

385 x 1

 

30secs REST

 

308 x 6

242 x 4

 

O.HAND B.BELL ROWS

110 x 12

132 x 12

 

U.HAND B.BELL ROWS

110 x 12

132 x 12

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Another good session last night and I got some of the good stuff on video. Just watched IT back now, I looked pretty stable and strong throughout the sets so I'm happy with that. The thing I like about box squats is I can do them with a much wider stance with no issues.

 

Last set which I filmed was 253 x 4 (not couting the band resistance, not sure how much that would add)

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11th FEBRUARY 2013

BODYWEIGHT: 145

TRAINING TIME: 9.30pm

DURATION: 60mins

WORKOUT COMMENTS: PRETTY BEASTLY

INTENT: HEAVY BOX SQUATS FOR REPS AND STRONG PULLS

RESTING PULSE RATE: 44

MP3:

 

http://upload.wikimedia.org/wikipedia/en/thumb/d/d3/Pantera-FarBeyondDriven.jpg/220px-Pantera-FarBeyondDriven.jpg

 

SQUAT & DL NIGHT

 

1 KILO BAND BOX SQUATS

BAR x 10

110 x 8

154 x 8

200 x 4

220 x 4

242 x 4

253 x 4 (see video below)

 

DEFICIT DL's

110 x 6

110 x 6

176 x 2

242 x 1

308 x 1

352 x 1

374 x 1 (see video below)

 

80m D.BELL FARMERS WALKS

66

70

75

 

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Thanks guys. Yeah we're about 12 or 13 hours in front I think? Just donated about $250 of spot prizes for the meet, I think it's important to try and give back where you can.

Anyhow, I'm feeling good but not taking it too seriously. Deadlift should be around the 400 mark, and anything 220+ on the bench I'll take for now.

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Just got back, happy with how it went tonight

 

Weighed in at 144.87lb and my lifts were 6 from 6. Pulled a comfortable 418 deadlift & a very easy 232 bench.

 

Didn't get a video of the bench as I didn't have a support crew, but did ask someone to film my final DL attempt, will post that up later. Right, time for a beer now! MF

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