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Post by daoblen on Sept 15, 2016 12:46:39 GMT -5
Deadlift 315x3 C 315x3 S 405x3 C 405x3 S 455x3 C +belt 495x3x5 C
Bench 135x5 185x5 225x3 240x6x3 240x9x2
Row 225x5 275x5 225x5x3
BW 280
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Post by daoblen on Sept 16, 2016 12:59:57 GMT -5
Squat 315x5 365x5 405x6x6
Bench 135x5 185x5 225x3 255x5x7
Lats 30 reps
Face Pull 30 reps
BW 279
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Post by daoblen on Sept 19, 2016 11:56:57 GMT -5
Squat 315x5 365x5 405x3 455x1 +belt 455x5x3
Bench 135x5 185x5 225x3 250x3 270x4x8
Preacher Curl 110x10 140x10 155x6x3
Face pull 77.5 x10x10
BW 280
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Post by daoblen on Sept 21, 2016 22:42:07 GMT -5
Bench 135x5 185x5 225x3 255x3 290x3x2 290x2 295x1x10
-Harvey didn't like my pauses or my set up. Made me change my set up a bit and pause longer. -last 5 singles looked better than the first 5. He said they were really fast and the stroke was good. -ate 14 pancakes after, Harvey goaded me into this.
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Post by Harv on Sept 22, 2016 16:18:27 GMT -5
Cody You forgot to mention the 4 fried eggs and light beer that went with the 14 pancakes.Noted you stuck to your diet and did not put syrup on the pancakes. See you saturday. HH
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Post by daoblen on Sept 22, 2016 21:27:00 GMT -5
Cody You forgot to mention the 4 fried eggs and light beer that went with the 14 pancakes.Noted you stuck to your diet and did not put syrup on the pancakes. See you saturday. HH You made my day Harv. Needed the chuckle I got from reading that.
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Post by daoblen on Sept 22, 2016 23:22:38 GMT -5
Squat 315x5 365x5 405x5 455x2 +belt 505x2x5 --drop set 455x5 405x5 315x5 225x5 135x5
RDL 135x5 225x5 315x6x3
Curls 125x8 155x6x4
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Post by daoblen on Sept 24, 2016 21:59:31 GMT -5
Squat 315x5 365x5 405x3 455x2 +belt 485x3x6
Bench 135x5 185x5 225x3 250x6x6
Face pulls 130x10 160x10 190x10x3
BW 282
-it was great to attend a portion of provincials today. It was bittersweet, I wanted to be on that platform. I got to see friends, acquaintances, complete strangers lifting, there were national records, PBs, misses, but everyone was there to support and cheer everyone else. Ben did a great job directing. Always nice to see Brock and Sue.
I'll just need to redouble my efforts. Everyone is getting so strong. It's a great time to be a part of the MPA.
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Post by daoblen on Sept 26, 2016 11:17:26 GMT -5
Last night I went to the gym after work and just pulled a bunch of reps, I wasn't keeping count. I was trying to keep my upper back extended. I played around with foot placement, used hook grip for a while.
Took a bunch of videos, the problem lifting alone is that you don't get feedback until after your set is over, then you try to make adjustments for the next set and review to see if your adjustment made a difference.
Hands Down Squat 315x a bunch 365x a bunch
Deadlift 365x a bunch
Cycle 40 minutes
BW 279
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Post by daoblen on Sept 27, 2016 14:09:28 GMT -5
Squat 315x5 365x3 405x3 455x2 +belt 485x2 515x2x3 455x3x4
Curl 140x10 160x10x3
Cycle 20 min
BW 280
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Post by daoblen on Sept 28, 2016 13:56:01 GMT -5
Cycle 25 min
C2 Rower 300m X 5 --best time 1:02
Treadmill 20 min@3.5mph
BW 279
--did this fasted, no breakfast. --300m in 1:02 matches my PB from when I weighed 230-240. I guess I'm not as out of condition as I presumed.
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Post by daoblen on Sept 28, 2016 20:49:35 GMT -5
Sumo Deadlift 315x3 365x3 405x3x4
Bench 135x5 185x5 225x3 275x2x2 305x1x10
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Post by daoblen on Sept 29, 2016 21:23:42 GMT -5
Squat 315x5 365x3 405x3 455x2 +belt 485x3x6
Curl 125x10 155x10x2 155x8 125x8 95x8 55x8
Face pull 115x10 145x10 175x10x3
Cycle 30 minute spin class
Treadmill 10 min @3.5mph
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Post by Harv on Sept 29, 2016 23:53:32 GMT -5
Follow up on last weeks post bench "meal"
Week 2 Super Shieko Diet Plan Cody had 16 pancakes,6 fried eggs,1 beer and per the diet no syrup. Pancakes up by 2 up14.2% new PB, eggs up by 2 up 50% new PB and beer unchanged. Next week will be test week. HH
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Post by mrgreat on Oct 1, 2016 10:13:31 GMT -5
Diablo, u, perchance, didn't see me wrists wraps? Tanks a million (that's Irish) in advance.
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