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Post by mmakara on Oct 28, 2007 10:05:57 GMT -5
Hey, thanks 3speed.. I was actually wearing knee wraps on the squat so it wasn't completely unequipped, but I'm definately still happy w/ the total
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Post by 3speed on Oct 28, 2007 10:08:59 GMT -5
Knee wraps!!!!!!!! I'm shocked .........you equipment whore ;D Job well done.
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Post by mmakara on Oct 29, 2007 6:45:59 GMT -5
haha thanks man
The next meet I'll be doing is the usapl VA states on Dec 8th hosted by John Shifflett. Need to qualify (its less then 1400 I know) and I'll take a run at the usapl college nationals this coming spring. I might do the 100% raw event the following weekend, again hosted by John at the same venue, as well and take a shot at the National DL record again, hopefully can end this year on a powerlifting high note
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Post by chancey on Oct 29, 2007 8:04:20 GMT -5
OUTSTANDING meet with lots of room to improve. Man you're scary. Congrats!
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Post by dopar66 on Oct 29, 2007 13:42:32 GMT -5
Outstanding results, MM! Especially considering you admit to leaving weight on the platform! SWEET!!!!!
100% Echo Chancey! Scary......
God BLess!
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Post by mmakara on Oct 29, 2007 20:54:59 GMT -5
hey thanks guys I appreciate it
Monday 10 / 29 8 PM
Squat - bar x 10, 135 x 10, x 10
GHR's - body weight x 7 x 7 x 7 x 7 x 5
Pull Ups on a thick bar - body weight x 7 x 7 x 7 x 7 x 5 x 4
DB Hammer Curls - 35 x 10, 40 x 10, 45 x 10
Lots of stretching
I'll just be doing some light stuff probably until friday or so.. Over the next two months I'm going to focus on pull ups and 1 arm db rows for my back and military and db press to assist bench. In the past db press and military have been good indicators of how my bench is, and i shouldn't have gotten away from them so much
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Post by mmakara on Oct 30, 2007 21:01:07 GMT -5
Tuesday 10 / 30 830 PM
Good Mornings w/ cambered bar? - Bar x 10, 135 x 8 x 8 x 8
DB Side Bends - 110 x 10, 120 x 8, 130 x 8
RC weighted leg raises - 20 x 10 x 8, 30 x 6 + body wt x 4
standing ab pull down - 100 x 10, 120 x 10
Wood choppers - 80 x 8 x 8
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Post by abebesheir on Oct 31, 2007 8:18:03 GMT -5
Hey Matt, belated congrats on your meet results! By the way... I will lifting in the 220s at the December 8th meet as well. I don't have numbers like yours, though... I am hoping for 420 SQ, 330 BP and 450 DL and a 1200 total. Good luck with your meet preparations!
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Post by mmakara on Oct 31, 2007 21:06:34 GMT -5
thanks man I appreciate it.. I look forward to meeting you at the meet, good luck in your training as well. Hopefully there will be PR's for both of us.. and everyone else for that matter.
Wednesday 10 / 31
Bench - Bar x 10, 135 x 8 x 2, 185 x 6, 225 x 3, 250 x 8 x 8 x 8 x 8.. this was easy but I havn't done reps in a while so I didn't want to go to heavy to fast, It'll be heavier next week
1 arm DB Rows (thick handle) - 100 x 12 x 10 x 10 .. easy, probably do same reps w/ 125 or so next week
DB Tri ext - 45 x 10 x 10 x 10
Seated DB Cleans - 20's x 10 x 10
4 way rotator cuff work w/ theraband - x 30 each wasy w/ green band
I wasn't sure what to expect tonight but everything was pretty easy so next week the wt's are going up. I know its not the most popular thing on these boards but for the USAPL meet I'll be wearing a shirt and squat suit most likely. I'm doing this meet to qualify for college nationals, which I could do raw, but I want to see how highly ranked I can get for the year. Last year I got 5th in DL and 10th overall in the Jr's, which I did Raw, and this year I'm going to try and be top 2 in DL and top 6 overall in college and junior
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Post by mmakara on Nov 2, 2007 9:43:28 GMT -5
Friday 11 / 2 9 AM
Pull ups - x 10 x 10 x 10
Reverse Hypers - 200 x 10 x 10 x 10 x 10
we're having our undergrad vs. grad and faculty games today so I didn't want to squat and be worn out, it gets pretty intense. I'm going back home tonight so I'll prob do some light squatting around 10 or 11 depending on when I get back
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Post by dopar66 on Nov 2, 2007 10:50:05 GMT -5
I'm ready for you to get off the post-meet light stuff!
(That was a funny, you're supposed to laugh......)
:')
Have fun with the games! And have a blessed weekend!
God Bless.
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Post by mmakara on Nov 2, 2007 23:24:53 GMT -5
haha yea Doug, I'm ready to quit going light too
Friday 11 / 3 7 PM (In and out in about 25 min, had to get on the road)
GHR's - x 10 x 10 x 10
Barbell Shrugs - 225 x 10, 275 x 10 x 10
Squat - 135 x 10, 225 x 2 x 2 x 2 x 2 ( my legs were done from running around all day)
Leg raises - 20lb db between feet x 6 x 10
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Post by mmakara on Nov 6, 2007 22:25:12 GMT -5
Tuesday 11 / 6 8PM
Close Grip - Bar x 10, 135 x 8, 185 x 6, 225 x 3, 240 x 6, 250 x 6, 255 x 6, 260 x 6
Lockouts - 315 x 5.. the one setting was way to high and the the one I did for 315 was only like 4 inches off my chest.. next week I'll figure a way to make it work
DB Bench - 90 x 8, 100 x 8 x 8
DB Military - 50 x 8, 60 x 8, 70 x 8 x 6
DB Side raises - 25 x 10, 30 x 10
DB Rear Delt - 35 x 10, 40 x 10, 45 x 10
shoulder horn - 12lb db x 14 x 14
shoulder ab / aduction, flex / extention w/ green theraband
I have a better idea of where I am on these lifts after not doing them for a while so next week I can cut the lighter sets and get straight to the heavier stuff
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Post by dopar66 on Nov 7, 2007 10:21:37 GMT -5
NICE close gripping!
On your lockouts, what kind of doohickey are you using? Smith machine, squat rack, etc? Depending on your setup I may know of something.
God Bless!
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Post by mmakara on Nov 7, 2007 10:37:19 GMT -5
Hey Doug, I moved a bench inside a squat rack for the lockouts. One problem was that the cross bar itself is around 4 inches thick as well (like a board not cylindrical) which made the height I would've liked to use much to high. Besides trying to elevate the bench and myself I'm not to sure of what I can do for lockouts, although floor presses are an option as well except I didn't think of it last night. If you have any advice on how to make this work, or any other ideas for that matter they're more then welcome, thanks
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Post by dopar66 on Nov 7, 2007 15:05:45 GMT -5
Ahhhh..... I don't have a "precise" recommendation for that particular type of squat rack. Sounds identical to the one I tried here in Tarboro. I used those plastic platform things people use for step aerobics, to build up my distance from the floor until it felt like a decent height. The plastic step things get unstable fast once you start stacking them..... this story does not paint a pretty picture.....
Go with the floor presses is my two cents. Unless you could snake a couple of boards to rest the bench on..... wait, that's not a good idea...... stability....... Ah heck, use the floor presses.
Speaking of which, I've neglected those lately, and tomorrow is my second bench day......
:')
God Bless!
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Post by mmakara on Nov 7, 2007 22:09:11 GMT -5
Well it looks like it'll be floor presses until we invent a way to do lockouts effectively then haha, thanks for the input Doug
Wed 11 / 7 830 PM
DL - 135 x 6 x 4, 225 x 4 x 1, 315 x 1 x 1 (belt), 405 x 1, 405 x 20 .. didn't want to go heavy so I figured why not do some reps, a lot easier then i thought it would be, no straps but lots of chalk, all dead stop reps, no bouncing
Safety Squat Bar - Bar x 5, 135 x 5 felt a little tweak in my groin but nothin to bad, 185 x 1, felt a sharp stabbing pain in groin.. end of squatting for the night
GHR's - didn't hurt so I did them - x 10 x 15
Pull Ups - x 7 x 7 x 7 x5
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Post by chancey on Nov 8, 2007 9:01:56 GMT -5
That is pretty gnarly to get all your reps in on one set! 405 x 20 is super impresive! Good idea on the caution.
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Post by dopar66 on Nov 8, 2007 10:41:52 GMT -5
"405 x 20" (speaks for itself.......)
Next meet when we cross paths, I am PERSONALLY handing you your Dew!
God Bless!
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Post by thatnuckolskid on Nov 8, 2007 19:19:02 GMT -5
well, doug and chancey beat me to it....
405x20
*speechlessness*
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Post by mmakara on Nov 9, 2007 9:19:54 GMT -5
hey thanks guys
I'm actually not feeling to bad right now like I thought I would after that, just a little sore.
And Doug, I don't drink soda, but for an honor like that I'll have to make an exception haha, thanks for all your input and help man
research all day then benching tonight allllright
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Post by dopar66 on Nov 9, 2007 14:20:30 GMT -5
Okay, just for you I'll make it a Lipton Green Tea.
:')
God Bless.
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Post by mmakara on Nov 9, 2007 22:28:53 GMT -5
haha sounds good Doug
Friday 11 / 9 8 PM
Bench - Bar x 10, 135 x 8, 185 x 6, 225 x 3, added shirt (Metal IPF Viking Presser) 225 x 1 x 1, 315 x 1 x 1, 365 x 1 x 1.. first time in the shirt and just wanted to see how it felt, I could've touched 365 but didn't tonight, just wanted to get the motion of the shirt down
Bench Lockouts (figured out a new way outside the rack) - 315 x 8, 325 x 8, 335 x 8 (replaced my full bench w/ these because A) feels better for my shoulder, and B) I'm a horrible bencher and need to get a stronger lockout
Incline - 135 x 8, 185 x 8, 200 x 8, 215 x 6
DB Tri ext - 45 x 10, 50 x 10 x 10
Dips - x 17 x 12
Tri pushdown - doubled mini band x 20 x 20
did a few tire flips and farmers walks (160 each hand for 20 yds down and back) between sets of incline and the tri stuff
theraband shoulder stuff (ab / ad / flex / ext) x 30 each way
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Post by dopar66 on Nov 12, 2007 10:30:01 GMT -5
"Bench Lockouts (figured out a new way outside the rack) - 315 x 8, 325 x 8, 335 x 8 (replaced my full bench w/ these because A) feels better for my shoulder, and B) I'm a horrible bencher and need to get a stronger lockout"
Moo...... (I'm calling "bull" on that bench remark....) Yeah, I've seen you bench. You're definitely loaded on the low body, but that doesn't mean you're no good on the bench. Godzilla looks small in the Grand Canyon......
God Bless!
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Post by mmakara on Nov 12, 2007 22:32:37 GMT -5
hahaa the Godzilla comment is gold Doug I was actually laughin when I read that.. I know I'm not horrible but I'm definately nowhere near where I want to be
I started meeting w/ one of our grad students for sport psych counseling (I'm a sport and exercise psych major but I don't do applied work yet and didn't know much about it) and we mapped out all (a ton) of my goals (outcome, process, performance) for the next 12 months.. so now that I've actually gave it thought and made concrete goals I think I'll be more focused. Goals aren't unattainable but will take hard work for sure and I look forward to it
Monday 11 / 12 830PM
Squat - Bar x 10, 135 x 4 x 4, 225 x 4 x 1, 275 x 1, 315 x 1, 365 x 1, 405 x 1.. groin was still bothering me a little, all weights moved fast but didn't want to risk anything going heavier this close to a meet
GHRs - x 12 x 20 x 20.. felt awesome
Pull Ups - x 30 total (most I did in one set was 14)
DB Rows - 115 x 8 x 8 x 8
Standing Ab Pulldown - 120 x 15, 140 x 12
Shrugs - 135 x 10, 225 x 10, 315 x 10, 365 x 10 + 225 x 10
Reverse Hypers - 225 x 8 x 8 x 8
Neck work x 12 x 12 each way
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