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Thread: Basement Dweller

  1. #851
    WBB Team Captain Coke's Avatar
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    Like what's going on in here, always managing well.

  2. #852
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    Quote Originally Posted by Coke View Post
    Like what's going on in here, always managing well.
    Trying to get it done.

  3. #853
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    Saturday Bwt:241
    Raw 2bd.
    PR=330
    135x5
    135x5
    185x5
    225x5
    2b
    275x1
    295x1
    315x1
    335xm
    335xm

    rope pressdowns 3x15

    rev. grip tricep pulldowns 3x12

    jm press 4x15

    Abs 6x15

    Mental block on the raw 2b at 335 is really pissing me off. Deload for a week now.
    Last edited by blong; 03-03-2012 at 09:59 AM.

  4. #854
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    wednesday bwt:241
    raw 5x5 squats
    PR=405 5x5
    barx20
    135x5
    135x5
    225x2
    315x1
    365x1
    385x1
    415x5x5 PR

    GHR elevated bwt: 4x12

    leg curls 2x15

    Took a nasty bump on the bottom of my head/neck area tonight while squatting on the 4th set. I have a band setup to pull my mono attachemnt on the squat rack but I am assuming over time it has stretched a tad and noticed of late it has not been kicking back as far as the past. Well on the last rep on my forth set I got forward a tad and got caught under the mono rack and foolishly thought I would lean back a tad and allow it to swing forward, lost my balance and was concerned about my knee hyper-extending so I dropped it from the top to the safety bars and the weight bounced with me bent over and caught my lower head/neck area. Long story short I was in a piled heap in the floor with a nasty knot and bruise, thinking of way to cuss the old lady as she come running down the steps. I managed to pull it off, she obviously should 've been down there without me asking, Lol.
    Finished with a PR though, PR or ER!
    Last edited by blong; 03-09-2012 at 06:03 AM.

  5. #855
    WBB Team Captain Coke's Avatar
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    Shit happens, lol - way to see it through dude.

  6. #856
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    Quote Originally Posted by Coke View Post
    Shit happens, lol - way to see it through dude.
    No doubt but my mega head is sore as hell today.

  7. #857
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    Thursday
    raw bench Bwt:241
    barx20
    135x5
    135x5
    185x5
    225x5
    275x4
    295x1 (missed second?)
    255x5

    db incline
    60x20
    60x20
    60x15

    cg 3b
    185x10
    185x10
    205x10
    205x10

    vbar pressdowns
    3x15

    panora press
    3x20

    db shrugs
    60x20x3

    face pulls 5x15

    Just kinda messin around in the basement since I won't be able to train Saturday I figured I would knock it out tonight. Gonna hang out a the Ironman and enjoy watching without the pressures of lifting. Couple of guys I train with are going to smash PR's and I will be there to enjoy every minute. I love watching peoples hard work pay off.

  8. #858
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    friday
    Abs 6x12-15
    biceps 4x12
    Nice and quick

  9. #859
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    sunday bwt:242
    Rev. Green pull (hole 14)/Ace backwards
    135x5x2
    225x5
    315x2
    suit bottoms
    405x1
    455x1
    straps loose
    495x1
    straps tight
    525x1

    camber bar gm's
    135x12
    185x10
    205x10

    rev. hypers 3x12

    db rows
    100x10
    110x10
    110x10

    wide grip pulldowns 3x12

    sled 6trips @ 25 yds ending with 3plates+25 on last two.

    Tried the Ace on backwards and it didn't feel to bad might try some light briefs with it next time. The rev. bands were setup to only mimic the flex of a deadlift bar and they completely went away just below the knees. Nice session.
    Last edited by blong; 03-11-2012 at 11:01 AM.

  10. #860
    WBB Team Captain Coke's Avatar
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    Doing good work across the board bro.

  11. #861
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    Quote Originally Posted by Coke View Post
    Doing good work across the board bro.
    thank you sir

  12. #862
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    wednesday
    cg rev. blues /2bd
    PR=375
    135x10
    135x5
    185x3
    rev bands
    225x2
    275x2
    315x1
    335x1
    365x1
    380xmiss

    jm press with ez bar
    105x12
    105x12
    125x12

    overhead rope extensions
    3x12

    oh press seated
    135x10
    155x10
    175x10
    185x10

    db shrugs
    100x12x3
    60x20

    bent over flyes 20x12x3

    face pulls 4x12

    Had to split the session up and did oh press before triceps and this quite possibly cost me a PR I think, cause I was spent after my sons baseball practice and having done shoulders previously. Gotta get it in when I can, I guess?
    Last edited by blong; 03-15-2012 at 08:40 AM.

  13. #863
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    Thursday bwt:243
    raw low box squat/extra wide stance/ssb
    PR=345
    135x10
    135x5
    225x3
    275x2
    315x1
    335x1
    355x1 10 lb PR
    275x2
    275x2
    275x2
    225x3

    back ext/w camber bar
    3x12

    rev. hypers
    3x12

    bb rows
    185x12
    205x10
    225x10

    cg pulldowns 3x12

    Lower back spasms like a mothertrucker but made it through the session.
    Last edited by blong; 03-14-2012 at 06:27 PM.

  14. #864
    WBB Team Captain Coke's Avatar
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    Same here my last effort with the lower back spasms, way to pull through.

  15. #865
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    Quote Originally Posted by Coke View Post
    Same here my last effort with the lower back spasms, way to pull through.
    Back spasms are no joke brother. Been trying to alternate heat and ice in the area regularly, seems to be helping some.

  16. #866
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    thursday bwt:243
    abs 6x12-15
    biceps 4x8
    face pulls/wg 4x12-15
    Nice and quick off to my sons baseball practice.

  17. #867
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    saturday
    shirted 2bd
    PR=425
    135x5
    135x5
    185x5
    225x2
    275x1
    shirt/2b
    315x2
    365x1
    405x1
    430xmissx2

    vbar pressdowns/fat grips
    3x20

    jm press
    3x15

    bb shrugs
    225x20x3

    face pulls 4x15

    Had to leave early and do some accessories at home. Son was suppose to have baseball game but it got cancelled at last minute. Don't know why but my shirted bench and raw bench are running exactly 100 a part at the 2bd height but the difference is much closer from the chest (about 60 lb)? Is this a weakness or technique, I am puzzled?
    Last edited by blong; 03-17-2012 at 10:31 AM.

  18. #868
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    Monday Bwt:239?
    Block pulls w/50lb chains (mid-low shin)
    135x5
    135x5
    add chains
    225x2
    315x1 add T-Rex no straps
    365x1
    405x1 straps up
    455x1
    475x1
    no chains
    405x2
    405x2

    dimels
    225x10
    225x10
    225x10

    Rev. Hypers
    4platesx10
    5platesx10
    6platesx10

    db rows
    75x15
    95x12
    100x10

    t-bar rows
    1platex15
    1+25x12
    2platesx10

    Had to skip the sled pulls cause my son had to get to spring football practice. Had my PR listed at 515 previously and the only thing I can figure is that was wrong cause 475 was pretty freakin tough.
    Last edited by blong; 03-20-2012 at 05:16 AM.

  19. #869
    WBB Team Captain Coke's Avatar
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    You are a great guy Brian, managing very well with such a full slate.

  20. #870
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    Quote Originally Posted by Coke View Post
    You are a great guy Brian, managing very well with such a full slate.
    It get's challenging sometimes but we all find a way to train around life obstacles, if we want our goals bad enoough. You know Coke.

  21. #871
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    tuesday
    Abs 6x10-15
    biceps 3x8

  22. #872
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    Didn't train wednesday cause I cut and stacked two truck loads of wood after work, now that's some GPP!
    Thursday Bwt:243
    Geared squats w/T-Rex suit (trying it out)
    135x5
    135x5
    225x5
    preds
    315x2
    405x2
    495x1
    suit no straps
    545x1
    straps+knee wraps
    585x1
    635x1

    GHR elevated
    bwt:x15
    +25x15
    +25x15

    Leg curls 3x15

    Face pulls 5x15

    bent over flyes 20x15x3

    Did this session late after boys football practice, so pretty well pleased rushin through stuff. 635 went up but somewhat slowed near lockout, never really had that problem. Suit felt pretty good and was able to keep position so I will keep working with it.

  23. #873
    WBB Team Captain Coke's Avatar
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    Good deal on the suit, looking nice man.

  24. #874
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    Quote Originally Posted by Coke View Post
    Good deal on the suit, looking nice man.
    Thanks Coke

  25. #875
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    Saturday bwt:243
    raw bench /rev. purples/chains (1 set=45/2 set=90)
    135x5
    135x5
    185x5
    225x3
    add rev purples
    275x2
    45 chains
    275x1
    90 chains
    275x1
    315x1
    335xmiss
    removed chains
    315x5
    335x3

    3brd cg+chains
    135+45 chains x15
    135+90 chains x12
    155+90 chains x8

    db press
    70x15
    70x15
    70x12

    vbar pressdowns 3x15

    rev. flyes on machine 3x15

    Abs 3x15

    Nice session, took awhile but I need the volume to increase as my next meet is about 3 months out. Need to really start cranking away.
    Last edited by blong; 03-24-2012 at 04:58 PM.

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