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Post by nwojoe on Jan 13, 2017 7:56:54 GMT -5
January 12, 2017:
Bench press: 2x12x135 2x10x225 2x8x315 2x6x405 3x495 2x495 525 2x500
Hanging rows (opposite of push-ups): 3x12xbody weight
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Post by nwojoe on Jan 19, 2017 18:44:12 GMT -5
January 19, 2017:
Bench press: 2x12x135 2x10x225 2x8x315 2x6x405 2x3x495 2x1x535 500x2 455x4
I was going to do hammer curls also but its dart league night and I ran out of time...
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Post by McLifter on Jan 19, 2017 21:40:38 GMT -5
When will you back off of the weights for the contest?
Brock
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Post by nwojoe on Jan 20, 2017 8:21:19 GMT -5
Brock last year I backed off the weights only the week before I did CPF Nationals and AWPC World Cup with good results. I usually rest for four days but I purposely schedule my workouts so that I have extra days of rest leading up to a meet. Depending how I feel next week I may do a normal workout since I will have 7 days of rest before the Brickhouse meet.
If I feel any soreness in the muscles or joint pain I will stop there. I got a lot of rest during the holidays so I feel fairly fresh. Also two weeks ago I backed off because I was sick with a cold.
I guess we will see how I feel come next Thursday.
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Post by nwojoe on Jan 26, 2017 18:42:25 GMT -5
January 26, 2017:
Bench press: 3x5x135 2x5x225 2x5x315 2x4x405 3 long pause singles with 500
This is all the de-loading I will be doing, feel pretty good. Cut back on the volume and did not go over 5 bucks. I would have eased off more but I have two meets in 13 days, Brickhouse being the first. I want to keep my intensity up to achieve my ultimate 2017 goal which is a 600+ raw bench. Doing some light squats tomorrow then nothing for 7 days. Can't wait to lift with you guys on the 4th, see you in a week.
Cheers!
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Post by nwojoe on Feb 5, 2017 22:28:39 GMT -5
February 4, 2017: It was a good meet and it was awesome to meet all you guys. As you all know I hit 240 and 250kg on the bench and almost took out 260kg. I uploaded one the videos of the 551 bench to YouTube. Check it out: www.youtube.com/watch?v=zD0VAi9brUM
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Post by nwojoe on Feb 19, 2017 17:39:56 GMT -5
February 9, 2017:
Bench press: 2x12x135 2x10x225 2x8x315 2x6x405
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Post by nwojoe on Feb 19, 2017 17:42:26 GMT -5
February 17, 2017: Thunder Bay Classic Weekend - Bench press competition. Warm-up: 3x5x135 2x5x225 5x315 3x405 2x495 Attempts: 500 - good lift 545 - good lift 565 - good lift www.youtube.com/watch?v=0WDGPVheX2A
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Post by nwojoe on Feb 19, 2017 17:45:16 GMT -5
Now I have some real time to train at my own pace, I do not have any meets scheduled until the fall. I sure hope the MPA gets the winning bid to host the Western Regionals, I will be there. Then I have the OPA Provincials in November. Just praying that I stay healthy and keep the gains coming!
Cheers!
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