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  1. #41
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    Quote Originally Posted by 600@50 View Post
    I've got several slingshots from Mark Bell plus a Titan Ram. They are great for overload and tricep work. If you get one a size up you can do DB bench work too. Great for building the lockout.
    Good to hear, im pretty good at the bottom with the bar so im excited to start the overload work. I got the blue one to start. building a good bench will be new to be, ive always sucked bad. Never hitting above 300.

  2. #42
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    Well today is my arm day, so i broke out the shake weight of course! Hahahahaa.... just playing

    Ok warmed up like normal with 10X10 of both tri pressdowns and cable curls

    Buster presses... like that?
    Did the 10,8,6,6 scheme
    135
    155
    175
    185

    Lying kickouts
    2X40

    Prison skskull crushers bar about knee level
    2X15

    Bi's
    very close grip chins
    3Xfailure (12,10,10)

    21's
    3 sets with empty bar

    All in all i needed that, had a shitty day yesterday and today i feel better. I wiwork tonight so its about nap time.

  3. #43
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    had a good one today, chest for reps and shoulders..

    5X10 with 145 lb using the swiss bar (flat bench)


    3 way shoulders
    Seated plate front raises X10 @25
    Seated db lateral raises X10 @15
    seated db clean and presses X10 @15

    rear delts
    just 10 lbs DB's

    finished off with wide grip pull downs
    4X10 110 lbs

    i got off work about 10 minutes early and i finished early so i can get a bite to eat before bringing the kids to school.
    also had an easy work night so i felt fresh, all in all it was a good workout and i feel strong. im down a few pounds aswell, from 215 down to 205. not trying to pay attention to much but my belt was on the last notch and i was trippin.
    i was looking for local meets for PL and they are too soon (next month), maybe next year and i can actually get some good numbers.

  4. #44
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    Quote Originally Posted by bigrich4 View Post
    had a good one today, chest for reps and shoulders..

    5X10 with 145 lb using the swiss bar (flat bench)


    3 way shoulders
    Seated plate front raises X10 @25
    Seated db lateral raises X10 @15
    seated db clean and presses X10 @15

    rear delts
    just 10 lbs DB's

    finished off with wide grip pull downs
    4X10 110 lbs

    i got off work about 10 minutes early and i finished early so i can get a bite to eat before bringing the kids to school.
    also had an easy work night so i felt fresh, all in all it was a good workout and i feel strong. im down a few pounds aswell, from 215 down to 205. not trying to pay attention to much but my belt was on the last notch and i was trippin.
    i was looking for local meets for PL and they are too soon (next month), maybe next year and i can actually get some good numbers.
    You should compete anyway man, you'll learn a lot and it's a great experience. You can just treat it like a maxing day at the gym, peak your programming to it then test like you would at the gym but in a more serious and competitive environment.

  5. #45
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    Its more of a financial thing too.. Its 2 days after my wife's birthday and I just hired a lawyer for my child support crap.. Just bad timing. Sucks too because its just the next city over. Everything else would be a few hours away.

  6. #46
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    I think you are wise to wait. Aside from personal issues, you just got cleared and have been doing well.....why push your luck a little to soon and have a set back. I bet any good PL trainer worth his salt would tell you the same thing.

  7. #47
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    Today's stuff was as follows.....

    Speed squats
    225 + monster mini bands box squats.. Lower then normal. I lowered it by 3 inches also i used my safety squat bar
    8X2

    Then did some back stuff
    Single arm low rows
    10,10,8,8 reps with 70 lbs

    Light weight barbell rows (wanted to save energy for next workout)
    4X10 95 lbs

    Pull ups
    3X5 but with 2 sec pauses at dead hang in between each rep

    Those were super settled with straight arm lowering for late
    12 reps.. Super slow eccentric

    Then some pulls concentrating on my traps... Giving a shrug each rep.
    4X12 50 lbs

    All in all good way to end the week for me.. Feeling good that I can rest now.
    And thanks buster I'm gonna chill.. I will be much better later on.

    3X5 but with

  8. #48
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    Quote Originally Posted by Buster Brown View Post
    I think you are wise to wait. Aside from personal issues, you just got cleared and have been doing well.....why push your luck a little to soon and have a set back. I bet any good PL trainer worth his salt would tell you the same thing.
    Completely forgot about that, definitely a good idea to wait.

  9. #49
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    Yesterday was a rest day but i was training my boy and he was squatting, so i joined in abit.
    Warmed up with what he was using then did

    3 sets of 6,4,4 using 315 lbs

    Then we both did some glute ham raises

    And finished off taking turns with pullups
    50 total reps (knocked out 15 on first set , PR )

    Today i did chest
    Speed work
    8X3
    115 lbs+ shorty mini monster bands

    3X3 using 185, 205, 225 (1 sec pause at bottom)

    Then tried out the new slingshot
    did three singles to try it out
    250
    260
    270

    Incline db presS (light weight 30 lb)
    3X15

    Finished off with
    4X10 pulldowns wide grip

    Everything felt good, less pain every workout, so im happy with how im healing.
    Work was real hard last night but i was happy to get home and train.

  10. #50
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    Sorry i missed a couple days, i got busy. And stats have changed, im now the 36!

    Anyway tuesday was legs

    Front squats 5X5
    weights used
    135, 155, 175, 205, 225

    Good morning using the safety squat bar 115 lbs
    4x12

    3X15 KB swings 70 lb

    Everything super setter with 5 super wide grip pullups

    Finished with some ab work and called it a day..

    Then Wednesday did arms

    Usal 10X10 warm up..

    Rope tri ceps press down
    4X10

    Lying db extensions
    4X10 30 lbs

    Prison style skull crushers
    2X15

    Biceps

    Rope curls
    4X10

    Db curls 30 lb
    4X10

    21's with empty bar X3

    Progress is feeling good. Its been about 3 months i think now sense my dr has said i can train like i want. So it is a mental game now. Lifts are getting better and im still figuring out how i like to train. Powerlifting is what i love but its hard to deadlift mentally, i havent even tried anything above 300 sense ive been cleared. Old max was 475 and hanging that from my newly screwed neck just seems weird.
    Id like to try alittle more endurance/conditioning thats an actual day of training. Even though i have been getting more solid and lost alittle of this diddisability chub.
    Hitting shoulders once my mom comes over to baby sit..... will post again later

  11. #51
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    yo.... I didnt disapear. i had my son all last week so i was busier than normal.
    My workouts were weird too, i mushed a couple in a day and didnt hit my back.
    to make it short, i did
    chest/tri
    legs/bi
    chest/shoulder
    and thats it. felt shitty but 3 days is better than no days.

    and starting in about 2 weeks, im going to join a new gym. working out at home is not going well in the mornings. I have to be quiet and its killing me. So I will be working out at home 2 days a week in a powerlifting scheme (531 for bench and squats)
    The gym I'm going to be going to is a crossfit gym. i went there on Saturday and it was awesome. I have to do there little evaluation thing then i can join as a normal member.
    I'm pretty much doing it to have some motivation and get some great conditioning. I have done it in the past and i got pretty lean and my diabetes improved.
    I think the mix of crossfit and 531 is a good combo. once i start i will keep the log updated aswell

  12. #52
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    Yesterday i did chest...

    21's with 135 , 3 sets

    2X10 incline bench db press 70 lbs

    Lateral raise using 10 db
    4X12

    Then finished with pulldowns
    4X10 using 110 lbs, slow ecentric

    Then today i had a 1 on 1 with my crossfit coach for skill work.
    She taught me how to perform a proper snatch, because my technique and mobility is lacking. I improved a lot from just one session.
    I will go back for another session on Monday. .. then i will start training there. This gym is awesome. Huge, 16K square feet.

  13. #53
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    Today did some squats..
    warmed up with 3X15 70 KB swings

    Then its the 2nd week, second cycle on 531
    260X3
    300X3
    335X3

    ... thats all i did sense ive started my crossfit gym. Gonna use the 531 on the squat and bench for some strength and condition with crossfit.
    this gym also runs a strength cycle aswell, so i will just check the night before and see what i dont need to do. I know this is gonna really get me shredded, i will post another picture in a couple weeks.

  14. #54
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    Hey guys, still beting used to this schedule. . Got amdecent monday chest workout in , third week 531

    170X5
    190X3
    220X3
    these were super setted with 5 db rows each arm using 70 lbs

    Inlcline bb bench with 135
    5X10
    Super setted with wide pull downs using 110

    Still keep my weight lifting kinda short because im saving my energy for my gym stuff

    Tuesday was a crossfit workout...it was 30 sec on 30 sec off of these exercises.
    Thruster
    pullups
    hang cleans
    toes to bar
    Box jumps
    shoulder to overhead (military, jerk or push press)
    Wall ball
    jump rope
    that twice.... and i was dripping in sweat. It was the final one on one so she pretty much want to test me on all movements.

  15. #55
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    Today i trained at my gym. It was a god one.

    5 sets of 3 front squats
    155
    175
    195
    225
    235
    these were super setted with strict db shoulder presses 3 reps used 45 db for all reps

    Then the metcon was amrap for 7 min. of
    15 box jumps 24 inch
    10 gymnastics ring pushups
    5 db hang squat clean to a thruster (45 lb db's)
    Completed 3 rounds

    That had me pouring in sweat, so far im loving this place, its an awesome gym with great coaches. They have us doing a lot of mobility work which i need bad. Im getting more flexible. Post surgery its helping so much getting my range of motion. I might hit some bench for reps later because crossfit gyms never do any benching. Pushups is as far as we go.

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