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Onward to BSM 2013! (cough...natural BSM...cough)

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martinbIcon...02-08-2012 @ 21:31 
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Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
ursus said:Best of luck on your goals my friend !!


Not too much luck, I hope to see you in the final of natural BSM Grin
martinbIcon...03-08-2012 @ 20:10 
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Grass fed
Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
For the next wee while I will be pressing, not strict, not push press, think that 72 oly video

Press
90 kg for 6 reps, all over the place really
105 kg for 4 reps, loads better
80 kg for 10 reps

Power cleans
90 kg 3 sets of 3 reps

Dips
3 sets of 15 reps
martinbIcon...06-08-2012 @ 19:32 
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Grass fed
Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
Think I figured out what was going on with my hip, and fixed it

Squat
180 kg for 5 reps, easy, put an extra 10 on then realized my hamstrings were camping, first time I've gone over 150 in about 6 months, so very pleased

RDL, just light, 220 for 6

Leg press, 3 sets
martinbIcon...07-08-2012 @ 21:06 
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Grass fed
Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
Bench
140 kg for 9 reps, +1
170 kg for 2 reps, 2nd one was hard!

Incline DB
50 kg, 8, 8, 6

Press ups
15, 15, 15

Set for set with chins
5, 5, 5
VinnyJonesIcon...07-08-2012 @ 22:43 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
Pretty lofty goal there mate but here's to hoping you get there. Will be following this with interest.
martinbIcon...08-08-2012 @ 08:49 
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Grass fed
Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
VinnyJones said:Pretty lofty goal there mate but here's to hoping you get there. Will be following this with interest.


Cheers dude, figured it was time to up the ante, or well stop
VinnyJonesIcon...08-08-2012 @ 12:27 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
martinb said:
Cheers dude, figured it was time to up the ante, or well stop


Same here. Time for me to stop being a biatch.
LeggiezIcon...08-08-2012 @ 12:50 
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Has a long back.
Member 2322, 2464 posts
SQ 260, BP 175, DL 312.5
747.5 kgs @ 105kgs UnEq
martinb said:Think I figured out what was going on with my hip, and fixed it

Squat
180 kg for 5 reps, easy, put an extra 10 on then realized my hamstrings were camping, first time I've gone over 150 in about 6 months, so very pleased


What was the fix for the hip Martin ?

Strong bench work.
martinbIcon...08-08-2012 @ 12:52 
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Grass fed
Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
Leggiez said:
What was the fix for the hip Martin ?
Strong bench work.


Literally 5 minutes of rolling on my pvc pipe, around the glute and hip flexor

rather than an injury I think my hip flexor had fired and wouldn't let go
LeggiezIcon...08-08-2012 @ 12:55 
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Has a long back.
Member 2322, 2464 posts
SQ 260, BP 175, DL 312.5
747.5 kgs @ 105kgs UnEq
martinb said:
Literally 5 minutes of rolling on my pvc pipe, around the glute and hip flexor
rather than an injury I think my hip flexor had fired and wouldn't let go


Hopefully thats you off and running then with your squatting again. Good stuff.
martinbIcon...09-08-2012 @ 22:02 
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Grass fed
Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
Zercher squat
140 kg for 5 reps, comfy

Bent over row
180 kg for 15 reps

GHR
+5 kgs behind the head, 3 sets of 5 reps

DB row
54 kgs 3 sets of 12 reps

Some face pulls
shanejerIcon...09-08-2012 @ 22:03 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
f**kign zerchers Grin
martinbIcon...10-08-2012 @ 23:31 
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Grass fed
Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
Press
90 kg 5 sets of 5 reps, tough but enjoyable

Power cleans
95 kg for 3 sets of 3 reps

Dips
3 sets of 15 reps

alternating with

Chins
3 sets of 5 reps, different grips
martinbIcon...11-08-2012 @ 17:46 
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Grass fed
Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
Great banter with the crew at IS, haven't laughed that hard in ages

Loads of yoke, mostly at 260, but one run with 360

Some tire flipping

Mostly just working on tech with Hunter
martinbIcon...14-08-2012 @ 19:32 
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Grass fed
Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
Squats
185 kg for 6 reps, +5 kg and 1 rep
205 kg for 2 reps

RDL
225 kg for 6 reps, +5 kg, nice and easy

Leg press, 3 sets 20 reps
Good morning, 60 kg, 3 sets of 5 reps
Roll outs, 3 sets of 10 reps
Performed like a circuit

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