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Post by derekspence on Feb 8, 2010 16:04:10 GMT -5
Sunday.
Nice lifting saturday. WAs a little fun to watch
Squats
135x10, 10, 10
225x2 for 10 sets
Deadlifts 4 inches below knees, no belt.
225x5, 315x5, 405x1,1,1, 455x1
475failed. no belt my psoas was spasming without a belt.
Sumo 315x 15, 315x15
Round back good mornings
135x20, 225x15.
45 hyper
3 sets of 20
Monday
Bench
warmup, lots of shoulder warmups.
barx 5
135x5, 5, 225x5, 245x5, 315x2, 325x1, 335xfailed. stalled midway up full range.
Dip pressdowns
270x15, 360x12, 450x6, 500x 3
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Post by Derek on Feb 13, 2010 9:10:46 GMT -5
Arghh.
No legs this week besides sunday.
Thursday I believe.
10 minutes warmup shoulders.
Bradford pressess bar x20
OHP regular.
95x5, 130x5, 145x5, 165x5, 185x1, then a little push set. 185x8.
floor presses
135x20, 205x12, 225x12, 245x4 each one narrow grip smooth to pinky.
Upright rows
135x8, 8, 8, 8 snatch grip 8, 8
Dumbbell row 100x8 100x8
Hammer curls 55x10, 55x10, 55x4
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Post by derekspence on Feb 19, 2010 17:47:03 GMT -5
Is hoping my hot pink Super Katana custom doesn't throw off a lot of lifters come june. Just wanna make a statement by being a little BOLD.
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Post by thebruce on Feb 22, 2010 13:47:04 GMT -5
You and Brock in his bumble bee yellow singlet are definately out there.
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Post by McLifter on Feb 23, 2010 13:20:50 GMT -5
Da Bumble Bee and some Pink thuper torture device might make a good combo.............................you definitely would see it from a distance.
McLifter
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Post by DEREK on Feb 23, 2010 22:23:44 GMT -5
Hey hey. It might be bench only unfortunately, unless my disc heals up in time. One disc is inflamed in my lower back affecting only deadlifting. Squatting and Benching plus some overhead is ok. small imbalance between the two sides of my body. i was warned back in july to get it corrected with chiro. so i will be using my insurance for this for now to correct.
on the plus side. my doctor is prescribing some more meds. for cortisol reduction yeah yeah.
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Post by derekspence on Feb 25, 2010 13:27:17 GMT -5
Floor press. Barx10, 95 x 5, 135x5 , 185 x 5, 225x5 , 275x3, 315x1, 325x1, 335x1 pr for now bested my raw rom bench. Db ext. 50x5 5 sets. Finished for now the alarm at the y on fermor annoyed me too miuch!
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Post by DEREK on Mar 6, 2010 11:33:34 GMT -5
Super Centurion is here he he, can't wait to squat.
Now just waiting for the Super Pink Katana. and F6. anybody know why the Super F6 is not legal ipf yet?
happy trails. bert I might be going to calgary after all.
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Post by Harv on Mar 6, 2010 17:28:18 GMT -5
Derek
Would seem they never got around to getting it approved by the IPF executive.It would appear to be a regular F6 but with a "super"scooped neck.Just playing around with a super katana and a new 2 ply super katana [scooped neck,grid stitched not IPF legal] it is grid stitching which makes the shirt very stiff.I don't think the heavy duty collar does that much for you unless you are belly benching and strongly pulling the front down to the max.
Harvey
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Post by DEREK on Mar 10, 2010 18:23:12 GMT -5
warmups 10 mintues treadmill
some abs
Squats
bar x10, 135x 5, 185x5, 225x5, 275x3, 315x3, 365x2
suit bottoms of super centurion
405 x3, 4 inches shy of parallel, 455x3 more of the same, 495x1 lower yet. not quite.
545x0 back was tired, and could not get any air. Tried with the straps up just did not have the energy. plus injured my back again two weeks or so ago. so i was not gonna push it.
hanging leg raises 3 sets of 8
Standing abs 3 sets of 25 tired, nearly two hours of the above.
i will break in this suit.
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Post by DEREK on Mar 11, 2010 17:39:32 GMT -5
Did not do lots today rehabing prehabbing the shoulder.
Did train with Chris today. A little fun with a Double ply shirt. Helped him touch with 225 with a proper fitting then worked him up from there. Then we decided to jack the shirt ala ALOT. well for Chris anyways. Considering he has trained as often as he should. Fix the shirt up for him we put 495 on the bar just for perspective. So when handed out the weight to him All he could do was crack his elbows and the shirt stopped him(meaning he didn't tuck his elbows). Just for safeties sake, i took the weight from him and he was in total disbelief that he could go from touching with a light weight, then barely moving at all when jacking the shirt to use it in a more powerful position.
Fun. We had a crowd today at the YMCA for a change. watching chris have fun with double ply.
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Post by DEREK on Mar 29, 2010 15:02:02 GMT -5
Still working out yup. OK.
June 13th is fine with me.
Bert if you are reading this Bench should be done in 2-3 weeks. bench pad height will be 17.5 inches tall with uprights being 30 inches extending to 44 inches. Modeled after the forza bench.
then the mono lift well, still need the plans for that sucker. Wednesday Thursday at 10am at the fermor y!!! i have some 6x6 inch square tubing for the monolift right now. but all the little stuff i need to know.
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Post by Harv on Mar 29, 2010 18:54:46 GMT -5
Derek
Bert doesn't usually read the forum,but I gave him the message.
Harv
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Post by Ed on Mar 29, 2010 19:53:15 GMT -5
Derek, it would be great to see you in Dauphin for the June meet. Did you get that pink Katana?
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Post by derek on Mar 30, 2010 13:49:18 GMT -5
Not yet still waiting he is just putting the order in just before nationals. Do have a black to play with for now. - I also wanted to show this bleakley guy how not gay I can make powerlifting with a hot pink bench shirt. Snap!
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