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Post by toolpod on Mar 29, 2011 14:09:20 GMT -5
Tue 29-Mar-2011
BWT: 216
MM-Misery
MM-misery, 4 min between complexes. Rinse, lather, repeat 3X only because I am a slacker...
Deadlift: 6X120 Romanian deadlift: 6X120 Bent over row: 6X120 Power clean: 6X120 Front squat: 6X120 Back squat 6X120 Good morning: 6X120
Done!
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Post by crazy on Mar 29, 2011 15:48:15 GMT -5
May I ask what your rotator cuff rehab is?
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Post by toolpod on Apr 3, 2011 19:57:56 GMT -5
C: I do 5 reps, large arm circles, both ways, with 2.5lb plates. Then I use the same plates and do 10-20 reps in a shoulder horn rotation: as if i was actually using one. 2011 12th annual Pittsburgh Monster Meet. 100+ benchers, 70+ deadlifters. Weighed in at 216lbs on Saturday night Warmups: 8X135 5X185 3X225 1X275 1X315 1X365 First attempt: 430 Second attempt: 450 www.youtube.com/watch?v=EwdjlhyFI7UThird attempt: 460 www.youtube.com/watch?v=0b_5sa3B3dsI was originally planning 440/455/465...but I kinda punked out and left a few lbs on the platform. Mostly because I really really wanted the 460 competition PR, which I got, along with the first place trophy in men's 220 open raw. An early present for my 41st birthday next Sunday! Thank you Lord for a great meet. The wife also got a comp PR of 155 @ 137BWT.
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Post by thatnuckolskid on Apr 3, 2011 20:14:03 GMT -5
wow! great job TP! that's some sick benching! it's always better to leave weight on the platform that jump to big and miss it.
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Post by buckeye2010 on Apr 4, 2011 14:21:26 GMT -5
Congratulations and a fantastic job. To me a double body weight bench is the mark of a great bencher. That was also a pretty impressive bench by your wife. Congrats to both of you. I wish I could get my wife into the gym. She goes to all my competitions and supports me, I just wish she would try it.
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Post by Rosario-546 on Apr 4, 2011 15:21:02 GMT -5
Great job!
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Post by zimbo415 on Apr 9, 2011 19:45:56 GMT -5
Wow, and you even benched more than Jamie Harris.
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Post by toolpod on Apr 11, 2011 12:58:44 GMT -5
yeah...but Jamie Harris could bench 600 Raw back in the day... I think he was one of the first guys to hit 700 shirted...and that was with the old-style shirts that didn't give that much carryover. I'll never see either of those feats myself. Wed 6 Apr 2011 MM-Misery MM-misery, 4 min between complexes. Rinse, lather, repeat 3X only because I am a slacker... Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Front squat: 6X115 Back squat 6X115 Good morning: 6X115 Thu 7-Apr-11: MMA bench light day BWT: 216 Rotator cuff prehab Bench warmups: 8X45 8X135 8X135 8X135 5X225 3X275 3X315 Working sets, self unrack all sets, 1:30 minute break between sets: 2X365, 8 sets. (short on time) Bodyweight dips, 60-sec rest between sets: 1X28 1X25 1X12 1X10 Mon 11-Apr-2011 Heavy Bench, Buckeye day! BWT:215.5 Warmups: 8X45 Rotator cuff prehab 8X135 8X135 5X225 3X275 Buckeye 480 modified: 8X305 6X345 4X370 3X415 2X445 1X455 4X375 Done and done! Thank You Lord for a new high-watermark! The B-480 is History! ;D Bodyweight dips, 60-sec rest between sets: 1X25 1X15 1X10 1X10 Done!
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Post by toolpod on Apr 12, 2011 12:21:14 GMT -5
Tue 12-Apr-2011
MM-Misery
MM-misery, 4 min between complexes. Rinse, lather, repeat 3X only because I am a slacker...
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Front squat: 6X115 Back squat 6X115 Good morning: 6X115
High Pulls: 10X100 10X120 10X140
Standing curls: 10X70 10X70
Done!
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Post by George on Apr 14, 2011 9:17:56 GMT -5
Jim...its a good thing we did the sleuth work a while ago and cracked the buckeye code...you know the original only goes to 500...lol
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Post by 3speed on Apr 14, 2011 19:01:14 GMT -5
Done and done! Thank You Lord for a new high-watermark! The B-480 is History! ;D You do realize that it just isn't right to be benching (laying down on the job) more than I am squatting at the same bodyweight? Tremendous bench work Jim.
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Post by toolpod on Apr 15, 2011 12:32:00 GMT -5
George: Amen brother! I'd like to revise& extend!
3-speed: Thanks! Hey, I'm all about taking the easy way around! I'm also gaining a little bit of bodyweight though...
Thu 14-Apr-2011
Light bench day
Still sore from Monday, so taking it easy...
Warmups:
8X45 Rotator cuff prehab 8X135 8X135 5X185
Speed bench: 3X225 9 sets
Done!
Fri 15-Apr-2011
MM-Misery
MM-misery, 4 min between complexes. Rinse, lather, repeat 3X only because I am a slacker...
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Front squat: 6X115 Back squat 6X115 Good morning: 6X115
High Pulls: 10X100 10X120 10X140
Standing curls: 10X70 10X70 10X70
Dumbell side raises: 10X15# 3 sets, both arms
Done!
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Post by thatnuckolskid on Apr 15, 2011 18:14:27 GMT -5
that fact that you're doing that twisted MM-Misery at all automatically means you aren't a slacker!
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Post by toolpod on Apr 25, 2011 18:56:35 GMT -5
Mon 25-Apr-2011 Heavy Bench, MMA bench day! BWT:216 - ish Warmups: 8X45 Rotator cuff prehab 8X135 8X135 5X225 3X275 3X315 3X365 Working sets: self-unrack all, 4-minute breaks between sets...slipped a couple of 5 min breaks in there as needed... 410X2 12 sets Out of time, skipped triceps in favor of pushing the lawnmower at home...my grass was a foot high in spots.
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Post by Rosario-546 on Apr 26, 2011 6:13:21 GMT -5
Nice work, I refer to my lawnmower as the Prowler from Hades. Im currently prep. the prowler for active duty.
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Post by toolpod on Apr 26, 2011 9:08:13 GMT -5
Yeah, between the bench workout and the grass...I had to lake ibuprofen to sleep last night: chest felt like I had been beaten with a boat oar!
I had to bag my yard yesterday: got seven garbage bags full of grass, and my yard's not that big!
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Post by toolpod on May 1, 2011 15:35:19 GMT -5
Mon 25-Apr-2011 Heavy Bench, MMA bench day! BWT:217 - ish Warmups: 8X45 Rotator cuff prehab 8X135 8X135 5X225 3X275 3X315 3X365 Working sets: self-unrack all, 4-minute breaks between sets...slipped a couple of 5 min breaks in there as needed... 410X2 13.5 sets Was planning 15 sets, but on set 13 I missed the second rep and had to dive for the safety pins. So...since I had no spotter I stopped there. Not sure if it was garden-variety fatigue, or simply running out of fuel...as I did this after church and instead of lunch: I got a chocolate-iced, custard-filled donut and one of those Monster energy drinks...so maybe I just crashed! Bodyweight dips, 60 second break between sets: 22 15 10 9 Done!
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Post by 3speed on May 1, 2011 20:09:05 GMT -5
Not sure if it was garden-variety fatigue, or simply running out of fuel...as I did this after church and instead of lunch: I got a chocolate-iced, custard-filled donut and one of those Monster energy drinks...so maybe I just crashed! Sounds like a sugar crash to me. Nice work, nonetheless.
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Post by toolpod on May 4, 2011 14:22:56 GMT -5
Wed 3-May-2011 Squats! I figure I'll swap MM-Misery for some heavy (for me) squats. Mostly because I just didn't feel like doing MM-misery, and also since I couldn't remember the last time I squatted (just looked it up...it was last January ) BWT: 216.5 Squats: 8X45 8X135 8X135 5X225 3X275 3X315 1X365 1X385 Miss: 405 Out of gas. Plus I think my foot position was too narrow. Ok, now I'm good for the rest of the quarter! Done!
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Post by George on May 4, 2011 15:54:05 GMT -5
"...since I couldn't remember the last time I squatted".
Blasphemy!
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Post by 3speed on May 4, 2011 16:44:07 GMT -5
Lazy bum!! Stop laying down on the job all the time and do some real work.
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Post by toolpod on May 5, 2011 12:30:21 GMT -5
Doh! All that hard work on Squats day has taken it out of me! Time to take a nap! Actually, besides the fact that it hurt to walk yesterday (or get out of bed, or sit down... ;D) I think I might try heavy squats for a couple of weeks in lieu of one MM-Misery day.
Thu 5-May-2011
MMA bench 75% day
BWT:216.5
Warmups: 8X45 Rotator cuff prehab 8X135 8X135 5X225 3X275 3X315
Working sets: self-unrack all, 2-minute breaks between sets...
365X2 10 sets
Bodyweight dips, 60 second break between sets: 25 18 12 10
Done!
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Post by 3speed on May 5, 2011 13:39:50 GMT -5
Doh! All that hard work on Squats day has taken it out of me! Time to take a nap! Actually, besides the fact that it hurt to walk yesterday (or get out of bed, or sit down... ;D) I think I might try heavy squats for a couple of weeks in lieu of one MM-Misery day. Be careful. They can be very addictive.
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Post by toolpod on May 9, 2011 7:38:44 GMT -5
Sun 09-May-2011
Heavy Bench, Buckeye day!
BWT:218
Warmups: 8X45 Rotator cuff prehab 8X135 8X135 5X225 3X275
Buckeye 485 modified: 8X315 6X355 4X375 2.5X420 Got stuck on rep 3 1.5X450 Got stuck on rep 2 MissX460 4X375
Got tripped up on the triple, and went downhill from there. Well...there's always next week!
Done!
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Post by buckeye2010 on May 11, 2011 21:49:19 GMT -5
I wish I could get tripped up on the bench like that. Nice job! Like you said there is always next time.
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