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Post by joeldibattista on Jun 11, 2009 0:24:57 GMT -5
Bladder conditioning.
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Post by joeldibattista on Jun 11, 2009 17:29:05 GMT -5
11/06/2009 - Week 23 - Day 4
GPP
Sled drag - 50m x 14
Pulldown Abs
10 x 3
Scap Pushup
10 x 3
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Post by joeldibattista on Jun 15, 2009 20:44:11 GMT -5
12/06/2009 - Week 23 - Day 5
Squat
20 x 4
60 x 4
95 x 4
115 x 3
Belt
135 x 3
Knee wraps
150 x 3
170 x 3 x 4 [25]
Bench Press
20 x 5
60 x 5
80 x 5
95 x 5
110 x 5 x 4 [30]
Total lifts for day: [55]
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Post by joeldibattista on Jun 15, 2009 20:45:28 GMT -5
Number of fundemental lifts for week 23: 186
Coefficient of intensity for week 23: 0.202
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Post by joeldibattista on Jun 15, 2009 20:48:17 GMT -5
15/06/2009 - Week 24 - Day 1
Squat
20 x 3
60 x 3
95 x 3
115 x 3
Belt
135 x 3
Knee wraps
150 x 3
170 x 2 x 4 [20]
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3 x 2
125 x 3 x 4 [24]
DB Press
10 x 5
Hyperextension
8 x 4
Total lifts for day: [44]
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Post by joeldibattista on Jun 17, 2009 18:08:32 GMT -5
16/06/2009 - Week 24 - Day 2
GPP
Sled drag - 50m x 16
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Post by joeldibattista on Jun 17, 2009 18:13:22 GMT -5
17/06/2009 - Week 24 - Day 3
Squat
20 x 3
60 x 3
100 x 3
46 Super Centurion bottoms
140 x 3
Belt
160 x 3
Knee wraps
180 x 3
Straps up
205 x 2 x 2
230 x 1 x 3 [19]
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3
48 F6
140 x 3
160 x 3 x 4 [24]
Squat
60 x 5
95 x 5
115 x 4
Belt
135 x 3 x 2
145 x 3 x 3 [24]
Total lifts for day: [67]
------
First session with straps up since my last comp. Really happy with how easily I moved 230.
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Post by joeldibattista on Jun 18, 2009 18:54:35 GMT -5
18/06/2009 - Week 24 - Day 4
GPP
Sled drag - 50m x 2, 100m x 4, 50m x 10
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 18, 2009 19:26:45 GMT -5
looking strong bagpipe
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Post by joeldibattista on Jun 18, 2009 19:29:59 GMT -5
Well I don't feel like it, training with you Humphrey. Good motivation though!
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 18, 2009 20:02:53 GMT -5
Team Swine Flu- oink oink!
PS-
the custom suit is somewhere between Chicago and LA. Should be here Mon/Tues.
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Post by joeldibattista on Jun 18, 2009 20:28:20 GMT -5
Bring it!
(Custom suit, not swine flu)
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Post by joeldibattista on Jun 19, 2009 22:56:18 GMT -5
19/06/2009 - Week 24 - Day 5
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3 x 2
125 x 2 x 2
140 x 1 x 3 [19]
Deadlift
70 x 3
115 x 3
135 x 3
Belt
160 x 3
50 Viking bottoms
180 x 3
Straps up
205 x 2 x 2
230 x 1 x 2 [18]
3 Board
100 x 2
140 x 2
165 x 2 x 3 [10]
DB Flies
10 x 5
RDL
5 x 3
Total lifts for day: [47]
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Bench is really flying along. 140 raw and paused for 3 easy singles is great considering I got stapled by 140 6 months ago.
Deadlift isn't coming along as well. The raw pulls felt OK, but my suit is so tight now with the straps up, it really effected my set-up. It's not all equipment issues though, because I don't feel as strong compared to my squat. Funny thing, is when I ran the #30 last prep, my pull felt very strong, so maybe I might look back at my logs and see exactly what I did there ( I remember a lot of 80% pulling) .
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Post by joeldibattista on Jun 22, 2009 18:21:58 GMT -5
Number of fundemental lifts for week 24: 158
Coefficient of intensity for week 24: 0.214
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Post by joeldibattista on Jun 22, 2009 20:14:59 GMT -5
22/06/2009 - Week 25 - Day 1
Squat
20 x 3
60 x 3
95 x 3
115 x 3
Belt
135 x 3
Knee wraps
150 x 3
160 x 2 x 3 [18]
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 3 x 2
117.5 x 2 x 3 [18]
Total lifts for day: [36]
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Post by joeldibattista on Jun 24, 2009 18:55:16 GMT -5
24/06/2009 - Week 25 - Day 3 - Skills Evaluation
Squat
20 x 3 x 2
60 x 3
95 x 3
Belt
115 x 3
46 Super Centurion bottoms
140 x 3
160 x 2
Knee wraps
180 x 2
Straps up
205 x 2
230 x 1
245 x 1
255 x 1 PB [18]
Bench Press
20 x 3
60 x 3
80 x 3
95 x 3
110 x 2
46 F6
140 x 2
160 x 2
180 x 1
190 x 1
200 x 1 PB [15]
Deadlift
70 x 3
120 x 3
155 x 2
50 Viking bottoms
175 x 2
Straps up
200 x 1
225 x 1
235 x 1 [10]
Total lifts for day: [43]
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It was nice to get a PB on both the squat and bench. Squat felt very easy and I'll probably be taking 255 as my second attempt at Nationals. Same with the 200 bench.
Deadlifts aren't going quite as well unfortunately!
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 24, 2009 20:00:44 GMT -5
awesome lifting- mate you have to take more than 255 on the second- it was so easy.
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Post by joeldibattista on Jun 24, 2009 21:31:14 GMT -5
Look mate, I know you're National champ, record holder etc., but I think we both agree that I should leave my attempts to The Don - he knows best.
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spsfw
Full Member
Posts: 165
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Post by spsfw on Jun 24, 2009 23:04:30 GMT -5
the Don says 471x2 for squat- at 72kg bodyweight
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Post by joeldibattista on Jun 25, 2009 6:01:06 GMT -5
the Don says 471x2 for squat- at 72kg bodyweight I better get in the sauna stat. |
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