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    11/16/2013 RPS Long Island InsurreXtion 308...

    11/16/2013

    RPS Long Island InsurreXtion

    308 Class Push - Pull Multiply
    Weighed in at 294.4

    Bench - lifted raw but it counts as multiply

    360 - good lift
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    8/4/2013 GCB Pause Squat 1x3 325 + 80 chain...

    8/4/2013

    GCB Pause Squat
    1x3 325 + 80 chain
    2x3 415 + 80 chain

    Rack Pull - Pin 1
    6x1 405 + 160 chain
    Rib area just below the chest is killing me still 3 weeks post meet.
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    7/30/2013 Shoulder Saver Press 1x3 275 1x3...

    7/30/2013

    Shoulder Saver Press
    1x3 275
    1x3 315
    (+ 2 Board) = 4 board
    1x3 365
    1x3 385
    1x2 405 - paused third rep and missed
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    7/28/2013 SSB Box Squat 1x5 355 1x5 385 1x5...

    7/28/2013

    SSB Box Squat
    1x5 355
    1x5 385
    1x5 405
    1x5 425
    Just working back into things slowly. Weights moved nice and fast

    Rack Pull - Pin 5
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    Floor Press 1x3 135 + 80 chain 1x3 185 + 120...

    Floor Press
    1x3 135 + 80 chain
    1x3 185 + 120 chain
    1x3 225 + 120 chain
    1x3 225 + 160 chain
    (+ slingshot)
    1x1 275 + 160 chain
    (- slingshot)
    1x10 225 + 80 chain
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    7/21/2013 Squat 5x2 325 - low bar no belt...

    7/21/2013

    Squat
    5x2 325 - low bar no belt
    Trying to move the bar position down a bit. Was still very sore and stiff from the meet.

    Sumo Deadlift
    6x1 405

    Back Extension
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    7/18/2013 Close Grip FB Bar Bench 1x5 275 -...

    7/18/2013

    Close Grip FB Bar Bench
    1x5 275 - paused last rep
    1x5 285 - paused last rep
    1x5 295 - paused last rep
    1x5 305 - paused last rep

    Dips
    3x10
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    7/13/2013 - RPS Heatwave First off the title...

    7/13/2013 - RPS Heatwave

    First off the title of this meet was very appropriate. Had a bad day, made some mistakes including to forget chalking up on my 805 attempt because I was to preoccupied...
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    6/30/2013 Squat Worked up to opener of 575...

    6/30/2013

    Squat
    Worked up to opener of 575 with wraps.

    Medium Stance Sumo Rack Pull - Pin 2
    6x2 405 + quaded mini

    Ab Pulldown
    4x25
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    6/28/2013 Bench 1x2 315 3x2 345 - paused...

    6/28/2013

    Bench
    1x2 315
    3x2 345 - paused second rep
    (+slingshot)
    1x2 405 - paused

    FB Bar Tricep Extension with Chains
    10,10,10,8
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    Yes sir. Will you be there? 6/23/2013 ...

    Yes sir. Will you be there?


    6/23/2013

    Deadlift
    1x1 315 + quaded mini
    1x1 405 + quaded mini
    1x1 505 + quaded mini
    1x1 615 + quaded mini - 10 lb PR
  12. Replies
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    6/21/2013 Bench 1x3 275 2x3 325 - paused...

    6/21/2013

    Bench

    1x3 275
    2x3 325 - paused last rep
    1x3 335 - paused last rep
    1x3 345 - paused last rep
    (+slingshot)
    1x3 395 - paused all reps
  13. Replies
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    6/16/2013 Pause Squat 1x3 415 1x3 435 1x3...

    6/16/2013

    Pause Squat
    1x3 415
    1x3 435
    1x3 455
    1x3 475
    1x3 515

    Tried some dead lifting and was having hard time getting tight. 405 felt heavy so I just called it there since I will be...
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    6/15/2013 Bench 1x3 275 2x4 305 - pause last...

    6/15/2013

    Bench
    1x3 275
    2x4 305 - pause last rep
    1x4 315 - pause last rep
    1x4 325 - pause last rep
    (+ slingshot)
    1x3 365 - pause all reps
    1x3 385 - pause all reps
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    6/9/2013 Squat 1x1 415 1x1 525 - paused...

    6/9/2013

    Squat
    1x1 415
    1x1 525 - paused
    (+wraps)
    1x2 615
    1x1 655 - PR, hard to tell from video but it looked about an inch high

    Rack Pull - Pin 2
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    6/7/2013 Bench 1x6 225 1x4 255 2x4 285 -...

    6/7/2013

    Bench
    1x6 225
    1x4 255
    2x4 285 - pause last rep
    2x4 295 - pause last rep
    (+ Slingshot)
    1x4 345 - pause all reps
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    6/2/2013 Rack Pull - Pin 1 1x1 335 + 160...

    6/2/2013

    Rack Pull - Pin 1
    1x1 335 + 160 chains
    1x1 425 + 160 chains
    1x1 515 + 160 chains
    1x1 605 + 160 chains
    1x1 655 + 160 chains

    Box Squat
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    5/31/2013 Training bench by myself for the...

    5/31/2013

    Training bench by myself for the next five weeks or so. So i will be running a progressive overload scheme heading into the meet.

    Bench
    1x5 225
    5x5 265
    Self handoffs are awful.
    ...
  19. Replies
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    5/23/2013 2-Board 1x3 275 + 80 chain 1x1 315...

    5/23/2013

    2-Board
    1x3 275 + 80 chain
    1x1 315 + 80 chain
    1x1 350 + 80 chain
    1x0 375 + 80 chain - pressed it towards my feet again
    1x5 315 - felt off so stopped there

    Skull Crushers
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    5/20/2013 Squat 1x1 505 - paused (+ wraps)...

    5/20/2013

    Squat
    1x1 505 - paused
    (+ wraps)
    1x5 575 - 20 lb PR

    Cambered Bar Good Morning with Bands Pulling Forward
    3x8 235 + light band
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