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Post by dopar66 on Jun 30, 2006 8:47:32 GMT -5
That's alright! A tricep isolation that doesn't hurt the elbows! I'm going to have to keep an eye out for a description on them.
Have a wonderful Independence Day!
God Bless. Doug
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Post by Chris Mangano on Jun 30, 2006 15:20:22 GMT -5
Week 6, Day 4 - 6/30/2006 Max Effort Lower Body
Max Lift - Arched Back GM's (wide stance): 8 x 95 8 x 115 8 x 135 3 x 185 3 x 205 3 x 225 1 x 255 1 x 275 1 x 285 1 x 300 (PR!)
Accessory Lifts Reverse Hypers: 8 x BW 7 x 20 5 x 30 3 x 40
Reverse Cable Side Bends: 6 x 60 4 x 70
Rope Pulls: 7 x 80 4 x 100
GM's felt real good today, felt like I could have done even more. That was my first time every having 300 pounds on my back, so that was pretty cool - and heavy, lol. Felt good to complete a 300lb GM though.
I'm new to my gym and just realized they had a Reverse Hyper! I am very excited about this. I'm doing a second workout tomorrow and will hit them again.
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Post by Deleted on Jun 30, 2006 20:52:03 GMT -5
Nice PR on the GM's. That's a ton of weight.
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Post by Chris Mangano on Jun 30, 2006 22:09:58 GMT -5
Thanks
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Post by Chris Mangano on Jul 3, 2006 15:36:16 GMT -5
Lying Tricep Extensions: 8 x 20 8 x 22.5 6 x 25 6 x 25
Face Pulls: 10 x 40 10 x 50 8 x 60 7 x 70
Bradford Press: 9 x 65 7 x 75 6 x 80 6 x 80
I was planning on going 9 weeks before a deload week, but I can tell I really need it. On Wednesday I will test my maxes (Squat, Bench, Deadlift) and then Friday I will do a lower body assistance day.
Enjoy your 4th everyone!
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Post by abebesheir on Jul 4, 2006 8:04:28 GMT -5
Hey Chris, It's great that you were able to listen to your body and plan a de-load week. A lot of novice powerlifters just push until they are injured. Good luck with your max tests and have a great holiday.
John
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Post by Chris Mangano on Jul 5, 2006 15:36:57 GMT -5
Week 7, Day 2 - 7/5/2006 Max Testing Day
Squat: 6 x 145 6 x 145 4 x 205 2 x 225 1 x 275 1 x 300 Miss x 320
Bench: 7 x 95 5 x 135 1 x 185 1 x 205 1 x 215 Miss x 225
Deadlift: 7 x 135 7 x 205 3 x 225 1 x 295 1 x 315 1 x 335
Glutes are definitely my weakness on the squat. On that 320, I got stuck in the hole. I felt my glutes really straining, then failing. No doubt this is my squat weakness.
I was pretty disappointed on the bench. I thought I could get 225 for sure, since I close-gripped 215 just last week. I got it off my chest, then stalled halfway up. Even on the 215 I got stuck halfway up and powered through it. Looks like rack lockouts are in my future.
I didn't have time for deads, I will do those tonight.
Deadlifts saved my day. That 335 felt great, and I felt like I had another half rep in me. I should have tried 340 just so I could say I deadlifted double bodyweight, but it still feels good.
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Post by dopar66 on Jul 6, 2006 7:10:31 GMT -5
Chris, don't be disappointed on the bench! You just did a tricep workout two days prior. I'd guess with 4-5 days rest on the pecs and tris, you'll hit it.
Nice job on the 300# GM! Now that you've found your glutes to be the weakness, that squat will jump as well. Also, excellent deadlift! If you hit those fresh, like the 4-5 days rest thing, no doubt you'll be doing more than a 2x dead.
Awesome work, bro! The hard work is paying off nicely.
God Bless. Doug
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