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rabn21Icon...16-08-2013 @ 23:52 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
16/08/2013 - Bench

Bench
Bar x 2 x 20
60 x 10
90 x 8
110 x 6
130 x 4
147.5 x 10 x 3
100 x 10
60 x 10

Really didn't think I was going to get anymore sets of 3 after the 5th set but managed to grind out the remaining sets. Quick bit of cardio after that. 4 weeks out and about 6-7 lbs over the 120 class. Thy will be done if it kills me!
rabn21Icon...19-08-2013 @ 11:12 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
Training with the club from yesterday. Started out with some squats as I havent squatted in few weeks and finished with some very light bench sets to help with recovery.

18/08/2013 - Squat / Deadlift / Bench

Squat
Bar x 2 x 15
60 x 10
100 x 8
140 x 5
160 x 5

Deadlift
60 x 10
100 x 8
140 x 6
180 x 4
205 x 2
225 x 2
245 x 2

Deadlift (against 2 red bands over bar and under feet)
180 x 3 x 5

Bench
Bar x 3 x 20
60 x 3 x 20
rabn21Icon...21-08-2013 @ 09:20 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
21/08/2013 - Bench

Bench
Bar x 3 x 20
60 x 10
90 x 8
115 x 6
135 x 6 x 6
rabn21Icon...26-08-2013 @ 20:18 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
26/08/2013 - Bench

Bench
Bar x 2 x 20
60 x 10
80 x 8
100 x 6
120 x 5
140 x 7 x 5

DB Rows
40 x 3 x 10
rabn21Icon...28-08-2013 @ 23:11 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
28/08/2013 - Squat / Deadlift

Squat
Bar x 3 x 10
60 x 8
90 x 6
120 x 4
140 x 2
160 x 5
170 x 3
180 x 1

Deadlifts
60 x 10
100 x 8
140 x 6
180 x 4
210 x 2
230 x 1

Clean and Jerk (WOD 60kg x 30 reps for time - Grace?)
60kg x 15

This WOD kinda thing to finish my workout is somthing I might add in more regular. Tonight I eased into it. 30 reps was just not happening. Form was bad wasting energy and time. Blowing out me arse after that. Not my best session but things starting to wind down for the comp.
rabn21Icon...31-08-2013 @ 00:25 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
30/08/2013 - Bench

Bench
Bar x 2 x 20
60 x 10
80 x 8
100 x 6
122.5 x 4
145 x 8 x 4
rabn21Icon...17-09-2013 @ 09:26 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
14/09/2013 - NIPF Push / Pull Championships

Bench
Attempt 1: 150kg pass
Attempt 2: 160kg pass
Attempt 3: 170kg fail

Deadlift
Attempt 1: 240kg pass
Attempt 2: 250kg pass
Attempt 3: 260kg pass

Really enjoyed this comp. My main focus for this comp was getting down into the 120kg class. I had let my weight get out of control. I got up to over 135kg and did not feel healthy at the weight. That was 14 weeks ago and got down to 119.4kg for the comp. I wasn't worrying too much about what I ended up lifting but got some fairly decent lifts in for me considering the weight loss.

Next comp is 10 weeks away and will be 3 lift NIPF Raw Power (classic only). I am going to use the template of the cube and see how I get on with that style of lifing.
rabn21Icon...23-09-2013 @ 09:44 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
19/09/2013 - Squat

After new more extensive warmup felt much better under the bar on the first few sets. Normally takes me a few more sets to get comfortable.

Squat
Bar x 10
60 x 10
90 x 8
120 x 8
140 x 8

Circuit x 3
Front Squat - 80kg x 10
Calf Raises - holding 50lb DBs x 15
DB Hammer Curls - 40lbs x 15

Plate Pinches
2 x 15kg discs - 3 x 30 seconds
rabn21Icon...25-09-2013 @ 09:47 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
24/09/2013 - Bench

Warmup: Foam rolling and ball work on pecs and upper back. Pushups / band pullaparts / band pushdowns.

Speed Bench
60 x 2 x 10
80 x 10
100 x 8 x 3

Close Grip Bench
80 x 2 x 15
80 x 14

DB Rows
40 x 3 x 10

DB Front Raises
25lbs x 3 x 15

DB Side Bends
50lbs x 3 x 15

Planks
Front x 1 min
Side x 15 secs each side
rabn21Icon...26-09-2013 @ 09:46 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
25/09/2013 - Deadlift

Deadlift
60 x 10
100 x 8
140 x 6
180 x 4
210 x 5 x 2

Leg Press
150 x 10
200 x 10
250 x 3 x 10
rabn21Icon...02-10-2013 @ 12:34 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
Post Edited: 02.10.2013 @ 12:36 PM by rabn21
Setup, spotted and loaded for the GBPF 4 Nations comp at the weekend. One of the best comps I have ever been a part of lifting or helping out. The standard of lifting was very good. Hope to make the team for next year!

30/09/2013 - Squat

Had to cut the session short but got some good work in. Mainly this was about the warmup which is helping how I feel while squating and also helping improve my flexibilty in general.

Squat
Bar x 10
60 x 10
80 x 8
100 x 5
120 x 8 x 3

Max Effort bench tonight.
rabn21Icon...13-10-2013 @ 09:28 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
03/10/2013 - Bench

Bench
40 x 10
60 x 10
80 x 8
100 x 6
120 x 4
135 x 5 x 2

Incline DB Bench
50lbs x 3 x 20

BOR
60 x 3 x 15

DB Side Bends
50lbs x 3 x 20
rabn21Icon...13-10-2013 @ 09:34 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
06/10/2013 - Squat / Deadlift

Squat
Bar x 10
60 x 10
90 x 8
120 x 6
150 x 4
175 x 5 x 2

Deadlift
60 x 10
100 x 10
140 x 8
180 x 8
rabn21Icon...13-10-2013 @ 09:37 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
10/10/2013 - Bench

Bench
40 x 10
60 x 10
80 x 10
100 x 8
120 x 8

Overhead Press
60 x 3 x 10

DB Rows
45 x 3 x 10

Planks
front x 40 secs
sides x 20 secs each
rabn21Icon...14-10-2013 @ 13:57 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
13/10/2013 - Squats / Deadlifts

Squats
Bar x 10
60 x 10
90 x 8
120 x 6
150 x 6
175 x 6

Deadlifts
60 x 10
100 x 8
140 x 6
170 x 4
200 x 2
225 x 3 x 2

Close Grip Lat Pulldowns
70 x 15
70 x 12
70 x 10

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