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My commonwealth powerlifting champs journal

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milsyIconMy commonwealth powerlifting champs journal23-10-2011 @ 16:31 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
okay so here it goes i'm 8 weeks out from my next comp so the build up has kicked in

day1 22/10/2011
squats
3x10x140


day 2 23/10/2011
bench
10x2x120
floor press
3x6x120
pec deck
3x12 = flush blood into the chest
LuuuuuukeyIcon...23-10-2011 @ 17:36 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
milsy said:pec deck
3x12 = flush blood into the chest


/get massive.

Wink
JackRevansIcon...23-10-2011 @ 17:46 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
What numbers will you be going for?
JHIcon...23-10-2011 @ 18:03 
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Member 1739, 1266 posts
SQ 365, BP 245, DL 332.5
942.5 kgs @ 105kgs Eq
Train hard and good luck for the comp
milsyIcon...23-10-2011 @ 19:05 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
its all about the pump haha

and jack im hoping for

240-250 squat
160-170 bench
272.5 deadlift

672.5 total
milsyIcon...23-10-2011 @ 19:12 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
forgot to add in my training from friday 21/10/2011


http://www.youtube.com/watch?v=yf1PR6a004M


rack pulls
160
180
200
220
240
260
280

pendley rows 5x5x100

close grip row
3x8
LuuuuuukeyIcon...23-10-2011 @ 19:59 
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Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Looking strong as anything mate. Good luck! Might catch your lifting at the comp, I'm lifting on the Sunday.
milsyIcon...24-10-2011 @ 20:39 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Day 3 24/10/2011

Think iv got a bug or something heads feeling heavy and I'm aching all over but hey life goes on get strong or die trying and all that bo***cks so here it goes

Warm up
Kb swings 20kg 3x10
Kb goblet sqauts 20kg 4x8

Sqauts Beltless
5x7x150
milsyIcon...25-10-2011 @ 22:42 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Day 4 25/10/201!

Close grip row
4x8
Wide grip swiss bar row
4x8
Db shrugs 40kg
2x20
Pendly row
5x5x100kg
Ez bar biceps curl 21's
3sets wide
3 sets narrow
Face pulls
3x10
Floor press
5x5x80
milsyIcon...26-10-2011 @ 21:56 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Hit the wall tonite and made it through

Sqauts
7x5x160
milsyIcon...27-10-2011 @ 20:33 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
day 2 27/10/2011

another bench session feeling very strong on bench at the momment by the 4 set today on bench my pressing was faster than it has been in a long time

10x2x130

pec deck

3x10

face pulls

3x12

hammer curls

4x12x20kg
milsyIcon...29-10-2011 @ 19:01 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
29/10/2011

couldnt train friday Unhappy was on driving/merch dutys for my mates band so a 5 hour round trip was on the cards made it home at 3 in the morning so todays session was never going to be a good one

woke up at 8 got to gym for 9.30

squats

10x3x170

call it a day
milsyIcon...01-11-2011 @ 12:36 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Got some videos from yesterdays training il post em up later but had a good session


Sqauts
3x10x150

Deadlift
180
220
240
260
Paul_DIcon...01-11-2011 @ 12:38 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
Super deadlifting Milsy.
milsyIcon...01-11-2011 @ 12:52 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Thanks wait till you see the video tho it was a slow pull hips are taking a beating from sqauting at the moment

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