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thurs- wgt 217
shoulder press-- warmup, 225x5, 275x5, 315x3, 275x8
upright rows- 135x3x12-15
laterals 20x2x15
alt db curls- 40x13, 40x8
hammer curls- 30x10, 30x8
conc curls- 20x10, 20x8
wrist curls and ext
Fri-
pull ups- bodyweight x 22, 18, 15
bent rows- 135x10, 225x10, 275x10, 275x10, 275x10
leg ext- sets of 20 slow with pause at top on each rep
GHR- 15, 15, 10
Sun 8/14-bench night and my 24th birthday
wgt-221
shirt was fitting good with the extra weight
bar x 2 x 20, 135x15, 185x6, 225x6, 275x3, 315x3
shirt- 3bd-405x1, 2bd- 475, 1 bd- 550x1, full range- 600x1 smoke!!, 620x1 smoked it too!! Nice Bday present for myself!!
I think i hit a nerve with Steve, and threw on 622. it was a half inch from touching, but he slammed it up! 600 was his best to date!
About this time they found out how heavy i was going on shoulder press, and told me i shouldnt be doing that. just keep the volume high and stay light at this point. Hopefully i can up my bench a little by not going heavy on shoulders for the next 3 weeks.
Followed up with some 2 brds but was pretty spent. Misloaded the wgt and had 1 too many 45s on one side for the first set. screwed me all up/ then 535x 3 off a 3 brd. i SUCK at boards! that was it for the day.
Tues 8/16- squats
warmup, 165x10, 165x5, 275x5, 385x3, add briefs 535x1, add suit 675x1
*trying to put the bar lower on my back, but i couldnt do it. it was throwing me off and wasteing alot of energy. not to mention killing my shoulders/elbows.
793x1 trouble get set under bar with the bar low. took alot out of me just unracking, but the squat was effortless.
881x1 bar low on back. just didnt feel right. i tried to sit back and the i guess the change in leverage was too much with that weight and i lost my balance and fell backwards as i was descending. They caught me right away and im fine. i was pissed i had to put the knee wraps on and missed it!
I pissed and moaned to Steve till he said, fine, just do whatever u want. i think it was makin him mad cause i kept trying to set the bar high on my traps. I waited about 20 minutes till i could feel my hands again, and took another shot at it. Set up felt good, but i had trouble getting my feet set under me like i wanted cause of the damn knee wraps. I HATE those things! anyway, finally got set and put the bar high where i like it. 881x1, easy-- practically effortless!! Spotters said it came up like 135!
i just looked at Steve, smiled and said, 'see, it would be like me telling u to keep ur back upright when u squat.' He just laughed and said i dont know how u do it, but it works for ya, dont change a thing.
In the meantime Steve had done buffalo bar squats with 675 for a set of 10 in briefs and wraps.
My back was knotted up real bad from benching sunday, and the low bar squats made it worse. i could barely move and my hands were numb, so no DL today. did some buffalo bar squats and called it a day.
405x5, 495x5, 545x5 briefs only, all easy just to keep volume up. i really wanted to work up to 675 and rep it out too. after the meet im gonna see if i can keep up. im not used to goin limit weights yet, but i think i hang on reps like that. give me time tho!
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oh, i forgot to add... Phil Harrington showed up today too. he was there helping out Jon Gordan and doing DLs. He will be doing the GA state also. Said he squatted 936 on mon night, and he will go for 936 to 950 at the meet. He just missed a 705 pull of a 45 plate. Gonna stay with him at Jons house before the meet and drop weight together. He may be moving up to 198s for the Super-opens in march.