nasht5
Getbig IV
   
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903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« on: January 06, 2012, 05:11:34 PM » |
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Goals for 2012
DON'T get sick the day before the MEET!
I went to SPF Record Breakers back in Nov and woke up at 2am fri morning vomiting till 7am. then packed my bags and drove 3hrs to Gatlinburg, TN. Competed on Saturday drove back sunday.
I did get my openers of sqt775 and benched 445 and got 600 in the deadlift - missed 725 twice.
SQUAT 1005+ BENCH 500+ DEAD 800+
Some new training techniques & movements will be added for this 4 phase training cycle that I have not used in the past. Gonna go ALL OUT for this meet fellas.
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sept 10th APF
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nasht5
Getbig IV
   
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Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #1 on: January 06, 2012, 05:12:14 PM » |
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DB flat 5x10x50-75 DB incline 7x10x50-55 Dips 80 Machine curls 3x10x60 St. Bar curls 4x10x20-30 Triceps pushdowns 4x12x130
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #2 on: January 06, 2012, 05:13:28 PM » |
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rotator therapy 3x20x2.5
clean & press 3x10xbar
wide chin ups 100 neutral chin ups 50 Hammer pull downs 2x10x45 2x10x70 1x10x90 seated cable row 5x10x150 Dips 80
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #3 on: January 06, 2012, 05:15:46 PM » |
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rotator therapy 3x20x2.5 front/side/rear
Abs
Clean & Press 3x10xbar
Wide Pull ups 100
Neutral chin ups 50
Seated cable row 1x10x150 1x10x200 3x10x250
Underhand hammer machine latpulldown 4x10x140
Calves 4x70-90
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #4 on: January 06, 2012, 05:16:29 PM » |
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rotator therapy 3x20x2.5
abs
clean & press 3x10xbar
Rack pulls - knee height 2x3x225 2x3x315 2x3x405 2x3x500
Good mornings 2x10x135 2x10x225
hypers 4x10
Straight bar curls 2x10xbar inside grip 2x10xbar outside grip
Hammer curls 4x10x25
Machine preacher curls 2x10x60
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #5 on: January 06, 2012, 05:17:14 PM » |
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rotator therapy 3x20x2.5
ABS
clean & press 3x10xbar
DIPS 85
DB FLAT 5X10-15X50-65
DB INCLINE 5X10-15X35-55
3way laterail DB raise 4x10x15 front 4x10x15 side 4x10x15 rear
Straight bar skull crushers 1x10x30 1x10x40 1x10x50 2x10x60
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #6 on: January 06, 2012, 05:17:59 PM » |
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Neutral chin ups 50
wide grip chin ups 80
seated cable row 5x10x150-280
hammer machine pulldown row 4x10x70
straight bar curls 6x10x40 (3inside / 3outside)
calves 4x10x90
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #7 on: January 06, 2012, 05:18:35 PM » |
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rotator therapy 4x10x25.5 front/side/rear
wide chinups 80
Neutral chinups 50
Rack pulls 2x3x225 2x3x315 2x3x405 2x3x495
Seated cable row 1x12x150 1x12x200 2x12x250
Hypers 4x10xbwt
Dips 80
Straight bar curls A lot of sets and reps
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #8 on: January 06, 2012, 05:20:07 PM » |
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Rotator therapy 3x10x2.5 front/side/rear/elbow rotation
SQUATS - note to self: don't wear grey shorts to squat anymore... (crack sweat) 3x10x145 3x10x235 4x10x325
Leg ext. 5x10x120-150
Leg curl 3x10x100
Calves 4x10x90
Abb & Adduction 3x10 eachway
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #9 on: January 06, 2012, 05:23:01 PM » |
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rotator therapy 3x25x2.5 front/side/rear
abs
BENCH 4X20XBAR 4X20X135 holy cow this felt heavy, haven't done BB press since Nov. 4X20X185 every set the last 8-5 got slower & slower, LOL. 4X10X225 after the 1st set it all got easier & easier Crazy pump in chest/shoulders & tri's - wow.
Machine Incline 4x10x45lbs plate each side; used 4 different hand positions will do this machine now on instead of DB Inc due to old shoulder inj.
3way DB raise 3x10x10 front/side/rear
DIPS 50 (I got bumped off this by newbie gym members before I could finish)
Triceps pushdowns - Not the same as doing dips 3x20x120-150
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #10 on: January 06, 2012, 05:23:50 PM » |
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Rotator therapy 3x20x.25
abs
clean & press 3x10xbar
wide chin ups 80
Neutral chin ups 40
underhand hammer machine 4x10x70 each side
seated cable row w/wide handle 1x10x150 3x10x200
straight bar curls 4x10x40
calves - seated / standing / donky 4x10 each
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #11 on: January 06, 2012, 05:24:35 PM » |
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Rotator Therapy 3x20x2.5 front/side/rear/elbow rotation
ABS
Clean & Press 3x10xbar
BENCH 3x20xbar 3x20x135 2x10x185 2x10x225 5x255 5x275 5x300
Machine Incline 1x10x45 each side 1x10x70 each side 1x10x90 each side 1x10x105 each side
Dips 80
3way DB raise 3x10x10 front/side/rear
Triceps pushdowns 3x10x120
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #12 on: January 06, 2012, 05:25:48 PM » |
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rotator therapy 3x20x2.5 front/side/rear/side elbow rotation
clean & press
SQUAT 3x10x235 3x10x235 2x10x325 2x10x365
Leg extention 5x10x120-150
Leg curl 5x10x100
Calves 4x10 seated & donkey
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #13 on: January 09, 2012, 04:19:40 PM » |
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Rotator therapy 3x20x2.5 front/side/rear/elbow rotations
clean & press 3x10xbar
BENCH 4x20xbar 4x20x135
SPEED BENCH 3x3x135 + 120lbs chains 3x3x185 + 120lbs chains 3x3x225 + 120lbs chains
Machine incline 10x90 2x10x180 10x200 2x10x220
DIPS 80
3way DB lat raise 3x10x10
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #14 on: January 12, 2012, 05:14:14 PM » |
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rotator therapy 3x20x2.5
abs
clean & press 3x10xbar
BENCH 3x20xbar 3x20x135 2x10x185 2x5x225 5x275 5x315 5x325
machine incline 10x140 10x180 10x230
dips 65
3way DB lat raise 3x10x10
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #15 on: January 13, 2012, 12:30:04 PM » |
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Rotator therapy 3x20x2.5 front/side/rear/elbow rotations
body squats
SQUATS 3x10x145 3x10x235 2x10x325 1x10x375 1x10x415
Dirty girls (abb & adduction) 3x10 each way
Leg ext. 5x10x150
Leg curl 5x10x100
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #16 on: January 16, 2012, 05:47:05 PM » |
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rotator therapy 3x20x2.5
abs
clean & press
Speed bench 9x3x40% of 1RM + 120lbs of chains
Machine incline 4x10x180
3way shoulder raise 3x10x15
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #17 on: January 19, 2012, 05:19:17 PM » |
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rotator therapy 3x20x2.5
BENCH 3x20xbar 3x20x135 2x10x185 1x10x225 5x275 5x315 2x5x335
Machine incline 12x90 12x180 12x230
3way DB raise 3x10x15
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #18 on: January 24, 2012, 05:42:04 PM » |
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BENCH 3x20xbar 2x10x95 3x10x135 2x10x185 10x225 5x225 5x275 5x315 5x335 5x345
Machine incline 2x10x180 2x10x270
DIPS 80
3way DB raise 3x10x15 eachway
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #19 on: January 27, 2012, 03:43:07 PM » |
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SQUATS
3x145x10 2x10x235 2x5x325 2x5x415 2x5x505 2x5x600
ran out of time had to pick up shannon from work.
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #20 on: January 30, 2012, 06:30:06 PM » |
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BENCH 3x20xbar 2x10x95 3x20x135 2x5x165 2x10x185 2x10x225 5x275 5x315 5x365
DIPS 60
Machine incline 10x90 2x10x180 10x230
HAD TO GO...
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #21 on: February 03, 2012, 12:02:55 PM » |
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THURSDAY NIGHTBENCH 3x20xbar 4x15-20x135 9x3x135+120lbs of chain
Machine incline 3x8x140
3way DB lat. raise 3x10x15 front/side/rear
Overhead machine press 3x10
Skull crushers w/straight bar 3x10
calves 4x10 donkey
FRIDAY AFTERNOON
Deadlift deficit (standing on plate) 3x5x135 2x5x225 3x5x275
wide grip chinups 50
neutral grip chinups 40
wide lat.pulldown (cable) 4x10x150
seated cable row 4x10x150
Hammer machine underhand pulldowns 4x10x140
Straight bar curls 6x10
calves 4x10 donkey
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #22 on: February 06, 2012, 05:49:07 PM » |
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BENCH
3x20x135 2x10x185 2x10x225 5x275 5x300 5x315 2x5x335
DIPS 80
MACHINE INCLINE 10x180 10x230 10x270
3way DB lat raise 3x15x20 each way front/side/rear
Triceps pushdowns 3x20
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #23 on: February 07, 2012, 06:23:55 PM » |
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SQUAT 2x10x145 2x5x235 2x5x325 add belt 5x415 add knee wraps 5x505 5x595 5x650
Leg ext. 4x10-12x150-200
Leg curl 4x10x110
seated & Donkey calves
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sept 10th APF
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nasht5
Getbig IV
   
Gender: 
Posts: 2119
903 squat 457bench 735 dead - "RAW" (belt & wraps)
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« Reply #24 on: February 10, 2012, 02:12:19 PM » |
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Rotator therapy 3x20x2.5 front/side/rear/elbow rotations
clean & press 3x10xbar
ABS
rack pulls just above knee cap
No belt
2x5x135 2x5x225 2x5x315 2x3x405 3x495 3x585 3x635
Wide pull ups 60
neutral chin ups 30
Underhand hammer machine 4x10x140-190
Wide lat pulldowns 4x10x150-180
Seated cable row 4x10x150-180
Hypers 4x10
Straight bar curls 3x10x30-40
Calves Donkey 4x10
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sept 10th APF
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