Complaint Department
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Post by Complaint Department on Aug 31, 2011 16:55:27 GMT -5
Kelly
It has come to our attention that you only Olympic lift.In addition to being rather old for which you get some credit, we have a problem.Because it is a powerlifting chat line we think that you should start doing bench presses " with a shirt " when you are at the gym. With our keen monitoring system we will be watching you at Park West to make sure you are doing some shirt work. Respectfully yours
MPA Complaint Department
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Post by Rehband on Aug 31, 2011 19:09:25 GMT -5
Thanks Kelly, today was a heavier day. All lifts are unequipped; trying to develop a better strength foundation .
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Post by Kelly Coubrough on Sept 1, 2011 8:46:19 GMT -5
Harv,
I do bench presses once a week and always have a shirt on. It's just not as tight as yours. Even did dead lifts a couple of weeks ago with the "hook grip" which might be forbidden.
Kelly
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Management Park West Gym
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Post by Management Park West Gym on Sept 1, 2011 12:50:25 GMT -5
Mr Coubrough We noticed your comment on benching with a shirt.We have had several members mentioning that your shirt could use a tiny bit more frequent washing as it is getting noticeable.You may not have noticed but when you are doing your silly "hook grip " deadlifts that most people move to the other side of the gym. We would like to thank the MPA Complaint Committee for informing us of your previous comments. As always we value your membership and particularly how tidy you are when using chalk.I assume this because you are using the " hook grip ". Sincerely Park West Management
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Post by Rehband on Sept 2, 2011 18:06:51 GMT -5
Looks like my usually boring thread has been hijacked. Thats okay with me, there's lots of great material here. Harv has been on a roll since he started mixing his meds, can't wait to hear what he comes up with next.
02 Sept 2011
Lots of stretching
Squat: Bar x10(x2), 92kg x3, 110kgx3 (x2), 128kgx3(x2), 147.5kg x2 (x6 sets). Incline Press: Barx6, 65kgx3, 75kgx3, 87.5kgx3(x2), 100kgx2, 90kg x3 (x6 sets). Squat: 100kgx3, 120kgx3, 137.5kg x3(x4 Sets). Parallel Bar Pushups: BW x10 (x5). Goodmorning: Bar x5, 70kgx5, 80kgx5, 90kgx5, 100kg x5.
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Post by Rehband on Sept 3, 2011 13:28:40 GMT -5
03 Sept 2011
Pull-Ups: BW x10 (x3 Sets). Deadlift till knees: 90kg x4, 110kg x4, 126kg x4 (x4 sets). Incline Press: Bar x10, 60kg x6, 62.5kg x6, 65kg x6, 70kg x6 (x4 Sets). Deadlift from Boxes: 100kgx3, 120kg x3 (x2), 135kg x3 (x2), 155kg x3 (x4 sets). Dips: BW x6 (x5). Atlantis ab machine: 48kg x10, 55kg x10, 61kg x10, 68kg x10, 75kg x10.
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Post by Rehband on Sept 5, 2011 15:56:37 GMT -5
5 Sept 2011
Squat: 20kgx10, 92.5kg x3, 110kgx3, 130kgx3(x2), 147.5kgx3(x3), 156kgx2(x3 sets). Bench: 20kgx10, 62.5kgx3, 75kgx3, 87.5kgx3(x2), 100kgx2(x2), 112.5kgx2, 125kgx2, 125kg (x2), 100kg x2 (x2 sets). MP: 40kgx10 (x2), 45kgx10, 50kgx10, Squat: 92.5kgx4, 110kgx4, 130kgx4 (x4 Sets). Atlantis Ab Machine: 55kgx10, 75kgx10, 95kgx10, 102kgx10, 55kgx10. Atlantis back extensions: 94kg x10, 127.5 x10, 140.5 x10 (x4 sets).
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Post by Rehband on Sept 7, 2011 17:55:49 GMT -5
07 Sept 2011
Deadlift: 90kgx3, 110kgx3, 126kgx3(x2), 145kgx3(x3), 155kgx2(x3). Bench: 62.5 kgx3, 75kgx3, 87.5kgx3 (x2), 100kgx3 (x5 sets), 125kg x2 (x2 sets). MP: 40kg x10 (x5 sets). Deadlift till knees: 100kgx3, 120kgx3, 135kgx3 (x4sets). Atlantis back extensions: 146.5 kg x5 (x5 sets). PU: BW x10 (x2), BW x8
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Post by Rehband on Sept 9, 2011 16:48:59 GMT -5
09 Sep 11
Squat: BWx10, 20kgx10, 92.5kgx3, 110kgx3, 130kgx3(x3), 147.5kgx3(x5 sets). Bench: 62.5kgx3, 75kgx3, 87.5kgx3 (x2), 100kgx2(x2), 107.5kg (x3). MP: 40kgx10(x5). Squat: 102.5kgx3, 120kgx3, 137.5kgx2(x4 sets). Atlantis Ab Machine: 75kg x10 (x3) Atlantis back extensions: 140.6kg X10 (x3).
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Post by Rehband on Sept 11, 2011 15:49:44 GMT -5
11 Sep 11
Snatch: 20kgx5(x3), 40x2, 50x2, 55x2, 60x2, 65x2, 77, 82,86,86, 75, 82, 86kg, 91kg. Bench: 70kgx3, 82.5kgx3(x2), 95kgx3(x6). Deadlift: 90kgx3, 110kgx3, 126kgx3(x2), 145kgx2(x6). Atlantis back extensions: 140.6kg x5(x5).
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Post by thebruce on Sept 13, 2011 9:11:44 GMT -5
I see you changed your mind about Coans BP routine back to the Russians?
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Post by McLifter on Sept 13, 2011 21:12:48 GMT -5
"OOOOOOOHHHHHHH THOSE RUSSIANS!!"
Nice work Al! You are moving some nice weight these days.
Brock
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Post by Rehband on Sept 14, 2011 16:29:39 GMT -5
14 Sep 2011
Doing both there Bruce, Coan's bench routine has some flexibility built in (can do it concurrently with Sheiko). Coan's routine calls for two heavy sets at the end of a your working sets. Thank you Brock, hopefully the joints and tendons will continue to cooperate.
Bench: 20kg x10, 70kgx3, 80kgx3, 91kgx3(x2), 105kg x2 (x2), 110kgx2, 130kg x2(x2). Squat: 92.5kgx3, 120kgx3, 130kgx3 (x2), 147.5kg x2 (x5). Took a break to participate in the Herc pull Bench: 72.5kg x3, 85kgx3, 100kgx2 (x4). MP: 40kgx8, 45x8, 50x8, 55kgx8. Atlantis back Extensions: 140kg x5x5
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Post by McLifter on Sept 16, 2011 9:11:42 GMT -5
I'll be at the United Way kick off to participate in the plane pull too! Are you part of the Military team Al? I did this last year but they said they had a lot of volunteers so we shall see if I get any rope this time around.
McLifter
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Post by Rehband on Sept 16, 2011 15:01:13 GMT -5
Best of luck today Brock. We won the Herc pull on on the 14th, regretably I can't make it out there today.
16 Sep 2011
Bench: 135lbsx3, 185x3(x2), 205x3(x2), 235 x3 (x5). DL: 225x3, 315x3, 315x2(x2), 335x2(x5).
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