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Beer, Moose, and Poutine - A Canadian Strength Journey
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| Cricket_Fire |  | ... | 27-03-2009 @ 00:02 |
 From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250774.0 kgs @ 256kgs Eq | Mar 26/09 SSB Box Squat (14.5"): +averages choked to 2 dumbells: 2x45x2 2x95x2 135x2 185x2 5x235x2 2x185x5 **band tension set up this way is rediculous; had to set the bar on the pins, put the bands on, then squat it up to the hooks lol Rack Pull (bottom of knee): +standing on super-mini draped over bar: 45x3 225x3 315x3 365x1 3x425x1 **old pr was 415x1, and that was at the start of a workout, so this was great Pulldown (v-handle): 3x230x5 **superset w/ db side bends 3x80x8 Face Pull: 3xaveragex15 **superset w/ calf raises and standing abs | ||
| Cricket_Fire | | ... | 28-03-2009 @ 22:43 |
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250774.0 kgs @ 256kgs Eq | March 28/09 Floor Press: 45x6 95x5 135x5 185x3 205x1 225x1 2x245x1 **floor press keeps slowly climbing up lol. 5lb pr Bench: +doubled minis: 45x5 95x3 135x3 155x1 3x190x1 **old pr was 185x1 Rack Lockouts (high): 225x5 275x5 315x3 365x3 385x3 405x2 (miss 3rd) DB Row (knee on bench): 4x115x5 115x8 Shrug: 315x8 405x8 3x455x5 405x13 1 Arm machine Row: 3x135x8 **superset w/ reverse pec dec 3x8 -great workout. I was back home this weekend so couldn't do everything I did last week, but made do, and got the most important movement in first | ||
| Cricket_Fire | | ... | 30-03-2009 @ 22:00 |
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250774.0 kgs @ 256kgs Eq | March 30/09 SSB Squat: 45x3 95x3 135x3 185x3 225x1 275x1 315x1 +Ace Pro Briefs: 365x2 405x1 455x1 505x1 (5lb pr) 525x1 (25lb pr) 545x1 (45lb pr) **tough, but not killed lol Reverse Band Squat: +doubled super minis (totally deloaded @ top): +Ace Pro Briefs: 315x3 495x3 585x1 635x1 675x1 **squatting this was very easy; unracking was very tough Monolift Practice (nothing but belt for these; might be better to practice w/ suit and straps up though): up to 725; felt heavy as hell -depth was good on all heavy sets today; managed to get the briefs seated really high -no knee wraps on anything today -if I can figure out how to unrack weights properly I will hit a squat pr at this meet for sure | ||
| Cricket_Fire | | ... | 01-04-2009 @ 21:09 |
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250774.0 kgs @ 256kgs Eq | Apr 1/09 Bench: 45x8 95x8 135x8 185x8 205x5 215x5 225x5 235x4 (didn't attempt a 5th. I feel like the strength was there, but my setup was off on this last set. 4 reps is still a pr though [  ] )Bench: +doubled minis: 5x125x3 2x95x5 Standing BB OHP: 45x8 3x95x5 *these weren't too tough, just re-learning the movement lol Chain Suspended Lockouts (high.. only a couple inches ROM): 45x12 135x12 225x12 275x12 315x12 365x6 1 Arm Machine Row: 45x8 95x8 135x5 160x5 180x5* 180x5* 135x12* *=alternating arms each rep Pulldown (neutral grip) /// Band Rear Delts: 160x8 /// minix12 190x8 /// minix12 190x8 /// minix12 Face Pull /// Straight Arm Pulldown: 150x15 /// 80x15 **straight handle 150x15 /// 80x15 **e-z-bar handle -volume ftw -another pr baby haha. 225x5 was slow, but smooth; every rep went up fine. Set up poorly on the 235 set though. Old pr was 235x3 though, so can't complain -gonna stick with the overheads and chain suspended lockouts (higher rep then ME day) for a few weeks now. Build it up each week -someday I'll be the strong guy in the gym lol | ||
| Thing | | ... | 02-04-2009 @ 08:01 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | your training seems to be going well from what i can see | ||
| Cricket_Fire | | ... | 04-04-2009 @ 03:53 |
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250774.0 kgs @ 256kgs Eq | Hey Thing, cheers for stopping in April 3/09 SSB Box Squat (14.5"): +smalls choked around 2 dumbells: 45x5 45x2 135x2 185x2 225x2 275x1 *moved slow as hell 5x225x2 Speed DL Against bands: did a bunch of sets 135-275 playing with band setups. Next workout I'm gonna be sure to bring minis; gonna double them around the front/bottom of the rack, so it's pulling down and forward. Tried this today but had to use the smalls.. way too much haha Speed Sumo DLs (under a minute rest): 5x315x3 Chain Suspended SSB GM (sleeve of bar @ belly button): 5x315x1 (switched up stances each set) Weighted Crunches // Band Side Bends // Stretching -left hip hurt a bit, but other then that I'm damn pleased | ||
| just_t | | ... | 04-04-2009 @ 09:37 |
 Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | always loads of cool exercise i dont know in your log  | ||
| Cricket_Fire | | ... | 04-04-2009 @ 15:39 |
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250774.0 kgs @ 256kgs Eq | lmao I love trying rediculous new exercises | ||
| Cricket_Fire | | ... | 04-04-2009 @ 21:00 |
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250774.0 kgs @ 256kgs Eq | Apr 4/09 Bench: 45x8 95x5 135x5 +Reverse Averages: 185x3 225x3 275x3 315x1 335x1 350x1 (5lb pr) 360x1 (15lb pr. Damn tough) 325x3 335x2 (no try @ 3rd; 2nd was very slow) Chain Suspended Lockouts (very small ROM): 45x8 225x8 315x5 365x3 385x3 405x4 (no try @ 5th) Skull Crushers (on bench): 4x50x6 Row with one end of bar jammed into corner (v-handle): 3x180x5 DB Shrug Hammer Curl /// H-Roll Last set of Lockouts: http://www.youtube.com/watch?v=hr8AXonlvLI&feature=channel Last set of Rows: http://www.youtube.com/watch?v=If22oTvOvPY | ||
| Cricket_Fire | | ... | 06-04-2009 @ 20:38 |
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250774.0 kgs @ 256kgs Eq | Apr 6/09 Sumo DL: 135x5 185x3 225x1 275x1 +Metal Viking V-Stance (straps up): 315x1 365x1 405x1 455x1 500x1 525x1 565x1 **15lb pr! Lockout was damn hard though, this was a huge grinder haha Chain Suspended GM (regular bar) (couple inches above belly button): 45x5 135x5 225x5 315x3 365x1 4x405x1 Monolift Practice (off the pins): +Viking V-Stance (straps up): worked up to 765x2 **should've had it set the next notch down; after bending a bit the bar only lifted ~2 inches lol Weighed Crunches Standing Cable Abs Deadlift pr: http://www.youtube.com/watch?v=W-b1SspUNOo GM 315x3: http://www.youtube.com/watch?v=nHV_1pHw5So GM 405x1: http://www.youtube.com/watch?v=6UZgLnsel5o | ||
| Mouser | | ... | 06-04-2009 @ 21:03 |
 Member 351, 107 posts SQ 190, BP 180, DL 255625.0 kgs @ 95kgs UnEq | Nice work on the deadlift, some real grit going into that. How long do you think it will take until you get to 6 plates per side? (260/573 with 20kg plates or 265/585 with 45lb plates) Also managed pretty much the same weight myself today, but with straps  | ||
| Cricket_Fire | | ... | 06-04-2009 @ 21:54 |
From Canadia Member 518, 410 posts SQ 320, BP 204, DL 250774.0 kgs @ 256kgs Eq | Thanks Mouser. Nice work on your pull aswell  I'd like to get 6 plates before too long, but who knows; there wasn't much left in the tank from that 565 haha. I'd kill to pull 600 before my birthday in July, but that probably won't be possible lol | ||
| just_t | | ... | 06-04-2009 @ 21:56 |
Mr.Fit Member 164, 5028 posts SQ 170, BP 135, DL 230535.0 kgs @ 84kgs UnEq | way hey! congrats man, big pullin | ||
| shaunclegg | | ... | 07-04-2009 @ 00:55 |
 The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200538.5 kgs @ 69kgs UnEq | awesome work man well done | ||
| Rick | | ... | 07-04-2009 @ 13:37 |
 I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Excellent pull, Keenan. | ||
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