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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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5-15-2014 Sotts Press 5x5 No Hook No Feet off low blocks 80x2 90 x2 100 105x1x2 110x1x2 115x1x2 Snatch Deadlift 100x4 120x3 130x3 140x2 150 155 160 DB Incline Scarecrows Not so swamp assy today...
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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6-2-2014 AM Power Clean+PP100x2 110x1x2 120x1x2 130x1x2 Back Squat 120x7 140x5 160x4 180x4 200x4x4 PM Pull+Snatch 80x2 90x1x2 100x1x2 110x1x2 120x1x2 130 Jerks 120x2 130 140 150 160 170 180 190 200 6-3-2014 Low Hang Clean 120x2x2 130x2 140x1x2 150x1x2 160x1x3 Clean Pull 140x3 160x3 170x2x2 Press from the Split 3x5 6-4-2014 AM Snatch with pause 80x2x2 90x2 100x2x2 110x2 120x2x2 Back Squat with pause on first rep 120x7 130 x4 140x4 150x4x2 160x4x3 Kang Squats 4x6 PM Snatch 80x2 90x2 100x2x2 110x2 120x2x2 Clean 120 130 140 150 160 170 180x1x2 190 195 Bullet Proof Shoulders x3 |
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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6-5-2014 Jerk Recovery 120x3 140x2 160x2 170x2 180x2 190x2 200x1x2 210 220 No Hook No Feet Off the low blocks 80x2x2 90x2x2 100x1x3 Press from the Split 4x5 6-6-2014 AM Power Snatch off the blocks 80x2 90x2x2 100x1x2 110x1x2 Drop Snatch 70x3 80x2 90x2x3 Snatch RDL 70x5 90x4x4 PM Snatch 80x2 90 100 110 120x1x2 130 135 140 missx2 140 Clean and Jerk 120 130 140 150 160 170 180 6-7-2014 Back Squats 120x5 140x4 160x3 180x3 190x3 200x2 210x2 220x2 230x2 DB Bench 3x20 6-9-2014 AM Power Clean off blocks 100x2 110x2 120x1x2 130x1x2 140x1x2 Back Squats 130x5 150x4 170x4 180x3 190x3x5 PM Snatch 80x2 90 100 110 120 130 135 140 miss x2 141 miss 141 Jerk Doubles 120 x2 130x2 140 150 160 170 6-10-2014 Hang Power Snatch 70x3 80x2 90x2 100x1x4 Snatch Pull 100x3 120 x3 140x3x2 Snatch Grip Press 5x5 Step Downs 3x10 Pull ups 4x3
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Yeah yeah...you're hella strong. But what about your hair...show us the hair, my precious...
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The man in the arena.
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CHAD
Postaholic Dangerously Anabolic Joined: 2/04/05 Location: United States Status: Offline Points: 2142 |
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Fat Elvis,
It was really good to see you and Beth.
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...Josh
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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Don't hate, my mane is beautiful! 6-23-2-14 AM Power Cleans 100x2 110x2 120x2 130x2 135x1x3 Snatch Pulls 100x3 120x2x2 140x2x3 PM Snatch 80x2 90 100 110 120 130 135x1x2 Clean and Jerk 90 120 140 160 170 180 (with a crapload of misses then) 1x2 BP Shoulders I've gotten into this bad habit the last few session of not getting set before I pull, not cool. We are going to start our peak for nationals so things are about to get boring around here. |
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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6-24-2014 Pull+Clean+Clean 120x1x2 130 140 150 160 Back Squats 120x5 140x4 160x4 170x4 180x4 190x4x4 RDLs 100x5 110x5 120x5x2 Really random but the cleans on these felt great, was going to record 160 and forgot, well because I prefer to post useless stuff on my social media things instead of stuff that actually matters....Knees were really not happy but oh well. Start lists and what not came out for nationals. I assume since they asked for commentators they are having a livestream for this event. I am commentating on the 94 B session Saturday night and I live Sunday at 5 mountain time. Just a few more weeks to start tightening things up.
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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get it done Tom!
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The man in the arena.
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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Let's get caught up shall we... 6-25-2014 AM Hip Snatch 80x2 90x2 100x1x2 110x1x3 Jerks 120x2 130x2 140 150x1x2 160x1x2 170x1x2 180 190 200x 201 PM Snatch 50x3 50x2 70x2 90x2 110 120 130miss x2 135 missx2 135 Clean 70x2 90x2 110 130 150 170 180 missx3 180 (weird back was super dead on these) 6-26-2014 Coops 5x3 Snatch off low blocks 80x2 90x2 100x2 110x1x2 120x1x3 FS 120x3 140x2 160x2 170x2 180x2x2 6-27-2014 AM Low Block PS 80x3 90x2 100x2 110x1x3 Drop Snatch 70x3 80x2 90x2 100x2 110x2 PM Snatch 50x3 50x2 70x2 90x2 110 120 130 missx3 130 135 missx2 135 140x 140 Clean and Jerk 70 100 120 140 160 170 180 6-28-2014 Back Squat 120x5 140x4 160x3 180x2 190x2 200x2 210x3x4 Jerk Supports 120 140 160 180 200 210 220 230 6-30-2014 AM Pull+Clean+Clean 120x1x2 130x1x2 140x1x2 150x1x2 160 Push Press 110x4x2, 130x3x4 PM Snatch 50x3 50x2 70x2 90x2 110 120 130x 130 135missx2 135 Jerks 70 100 120 140 160 170 180 7-1-2014 High Hang Clean 120x2 130x2 140x2 150 160x1x2 Back Squat 120x5 130x4 140x3 150x2 160x2 180x2 190x3x3 Kang Squats 4x6 7-2-2014 AM Hi Block Snatch 80x3 90x2 100x2 110x2 120x2x2 Jerks 120x2 130x2 140 150 160x1x2 170x1x2 PM Snatch 80x2 90x2 100x2 110x2 120x2 130x2x2 Clean 70 100 120 140 160 170 180 7-3-2014 Coops 5x2 NHNF 80x3 90x3x4 FS 120x3 140x4 160x2 180x2 200 220 7-4-2014 Snatch 50x3 50x2 70x2 90x2 110 120 130 135 C&J 70 100 120 140 160 170 7-5-2014 Back Squat 120x3 140x3 160x3 180x2 200x2x2 DB Press 3x20 7-7-2014 AM Power Clean off blocks 100x2x2 110x2 120x2 130x2x2 Push Press 3x5, light PM Power Snatch 50x3 50x3 70x2 90x2 100 110x1x2 C&J 70 100 120 140 160 170 180 190 195 7-8-2014 Power Snatch 80x3x2 90x2x2 100x2x2 Back Squat 120x5 130x4 140x3 150x2 160x3x2 7-9-2014 AM Power Clean off blocks 100x2x2 110x2 120x2x2 130x1x2 Drop Snatch 80x2x5 PM Snatch 50x3 50x2 70x2 90x2 110 120 130 135 140 7-11-2014 AM Power Snatch off high blocks 80x2x2 90x2x2 100x1x2 RDLs 4x5, light PM Snatch 50x3 50x2 70x2 90x2 110 120 130 137 C&J 70 100 120 140 160 170 7-12-2014 Back Squat 120x5 140x5 160x4 180x3 200x2x3 Snatch Grip Press 50x6x2 60x6 70x6 And that's that. Boring week ahead until we flight out Thursday. |
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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What numbers are you going to hit at Nationals? PR's in both?
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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So Nationals wasn't exactly what I had hope for but here's the low down on what happened. Plan was to open at 142 (I always put down a bit lower just in case something isn't clicking, in this case 140). Last warm up attempt at 137 my left elbow got wobbly on the lockout and didn't feel right. Kept my opener at 140 and went out there, each one was a no go, something wasn't right. On the third I tried pulling as hard a s I could and took a stroll with it and the elbow was not pleased with this decision. So I bombed and regrouped in the back for clean and jerks. As I went through warm ups I really had to push hard for a clean lockout on each jerk, not a huge issue for me but never this hard. On my last warm up with 180 my elbow felt like it completely bent the other way and Sean withdrew me from the competition. 0/6 was not what I wanted by a long shot and I was pretty aggravated with myself and the situation at the time being but I am dealing with it and moving on.
Injury wise, obviously I hyper-extended the thing but the med team and I feel I lucked out and didn't tear or rupture anything. We had a red eye that night and after I got some sleep I have been rotating ice, heat, and voodoo floss frequently and it feels pretty good today. No bruising, or noticeable swelling (just a tiny bit outside the UCL). The only pain I feel is when I make a fist and it's not excruciating so that's a good sign. I have an appointment to get it checked later this week and then we will go from there. Meet wise, I try to find something to improve upon that I was lacking in the last training cycle and my list is a lot shorter than the last big meet. Physically I felt fine leading up to it, no big issues there so I am keeping up with my recovery and such outside of training. Biggest things have got to be my consistency in training. I am not where I should be in that department. I started to get better at the end of training but it was too little too late in my opinion. Oh and I need to snatch more, ha ha ha. Overall you learn something from each experience and if you think you have it all figured out chances are you aren't even close. The rest of this week will be little to nothing with some back work (extensions, UDL, etc.) and light back squats. Next on tap is the American Open, I've got 20 or so weeks to get my stuff together. First heal the elbow, then back to it. Congrats to all my teammates at these weekend's meet. Lots of first timers and you wouldn't have known it by their performances. A bunch of hardware came home and Salt Lake City by far blew away the field in terms of a nationals set up and made a tough act to follow for future national meets. Congrats to all the other competitors and teams this weekend. USAW has taken some big steps forward for sure and the future looks good. |
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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7-23-2014 AM Split Squats 4x10 DB Bench (light) 3x20 Band Pull Aparts 3x15 PM Weighted Back Extensions 3x10 Oblique crunches 3x15 each side 7-24-2014 Back Squats 120x5 140x5 160x4 170x4x4 Push ups 2x15 Pull ups 2x15 Glute ham raises 2x10 Just getting some light work in and blood flowing. Been voodoo flossing, e-stiming, and working on my elbow around the clock and had almost no pain during yesterday's training. Went to my PT later in the day and had it worked on a bit. It doesn't look like there is any structural damage so as long as the rest of this week is pain free I will slowly get back into the lifts next weeks. Fingers crossed.
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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7-28-2014 AM Pull+Power Clean 100x2 110x2 120x2 130x2 Push Press 130x5x5 PM Pull+Snatch 80x2 90x1x2 100 110x1x2 115 120x1x2 Clean+Clean+Jerk 120 130 140 150 160x1x2 7-29-2014 Power Snatch off blocks 70x2 90x2 90x2 100x1x3 Back Squats 200x5x5 DB Rows, Oblique Crunches, Push ups 7-30-2014 AM Power Clean 100x2 110x2x2 125x1x2 135x1x2 145x1x2 Overhead Squat 75x5 90x4x2 100x4x2 PM Power Snatch 75x3 85x2 90x2 100x1x2 105 110x1x2 Clean 120x2 130x2 140x2 150x2 160x3 170x3 RDL 110x4x5 7-31-2014 Snatch Grip Press 5x5 Front Squat 120x3 140x2 160x2 170x2 180x2 190x2 200x2 DB Rows, Step Downs with a band, GHD Sit ups 8-1-2014 AM Power Snatch 80x3 90x3 100x2 105x2x2 Standing Press 3x5 PM Snatch 80x3 90x2 100x 110x2 115x2 120x2 8-2-2014 Back Squat worked up to 230x5 Pendlay Rows 5x6, planks, handstand holds 8-4-2014 AM Pull+2 Power Snatch+2 Overhead Squats 70x1x2 80x1x2 90 100 Push Press 135x5x4 PM Snatch 90x2 100x2 110 120 125x2 Jerks 120x2 130x2 140x2 150x2 160x2 170x2 180x2 190x2 8-5-2014 Power Clean off blocks 100x2 108x2x2 116x2x2 125x2 Back Squat 210x5x5 DB Bench, Chest Supported Rows, KB Swings
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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Hey yo, what's cookin' good lookin'?
Hope everyone had a good Holidays with their family and friends. 1-2-2017 Snatch+Low Hang Snatch work up to 125 Clean Pulls 3x5 @ 190 Back Squats 3x4 @ 210 Cable Pulldowns 3x15 Weighted Ab Mat Sit Ups 3x15 Cable Curls 2x12 1-3-2017 Strict Press 3x3 @ 112, 80 x10, 80x12 Sled Push 4x100' @ 160 (no clue what the sled weighs) Cable Pushdowns 3x12 |
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tom! Good to have you back around, sir.
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Aim high. Stay hungry.
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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1-5-2017
Every :90 for 12:00 Snatch x2 @ 100, 105, 110 Every :90 for 12:00 Power Clean& Jerk @ 120, 125 Sled Push :30 on :30 off building in weight x10 1-7-2015 Back Squat 3x4 @ 213 Sumo Deadlift 3x3 @ 210, 220, 230 Strict Press 3x5 @ 80, 90, 90 DB Lateral Raises 2x12 Cable Curls 2x12 |
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Welcome Back Tom! Any plans to throw again??
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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That's the plan, right now. It's all gonna depend on my schedule with the gym and school.
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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1-10-2017
Back Squat 3x6 @ 175 Bench Press 3x3 @ 130 Strict HSPU w/ 30# vest 2x12 A) DB Skull Crushers 2x12 B) DB Lateral Raises 2x15 A) Triceps Push Downs 2x15 B) Bent Over Flies 2x15 1-12-2017 Back Squat 3x5 @ 185 Snatch x3 E:90 up to 115 Snatch Tension Pulls 3x3 @ 150, 160, 170 Strict HSPU with 30# vest x3 E :30 x10 A) Russian KB Swings 3x10 B) Walking Lunges 3x100' 1-14-2017 Back Squat 4x3 @ 213 Power Clean + 5 Push Press up to 125 TnG Clean x3 E :90 up to 140 Deadlift 2x1 @ 272 A) Cable Pulldowns 2x12 B) Hammer Curls
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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1-17-2017
Back Squat 3x6 @ 180 Power Snatch x3 E :90 up to 95 Strict HSPU +30# vest X3 E:30 x10 +ME set (10) Close Grip Floor Press 2x12 Banded KB Swings 3x15 Walking Lunges 3x100' 1-19-2017 Back Squat 3x5 @ 190 Snatch From the Hipx3 E:90 x7 up to 110 Hang Power Clean x3 E:90 x7 up to 125 BB Rows 3x15 Cable Curls 2x12 Rear Delt Flyes 2x12 1-21-2017 Session 1 Back Squats 3x3 (suppose to be 4 but missed my third set) @ 220 Clean x2 + Power Jerk x2 E 2:00 up to 140 Snatch Pulls 5x3 @ 150 Session 2 Strict Press 3x5 @ 80 Deadlift 5 attempts to set heavy triple, ended at 270 Triceps Ext. 3x15 Single Arm Row 3x12 Trying to get my hand on some indoor shots on the cheap so throwing can begin next week. SO far strength is where I want it. |
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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1-23-2017
Back Squat 3x6 @ 185 Snatch High Pull x2 + Snatch Pull Under E :90 to 100 Power Clean & Jerk + Hang Power Clean & Jerk E :90 to 120 Tabata Push Ups Single Arm Upright Rows 3x12 ea. arm Rear Delt Flyes 3x15 1-25-2017 Back Squat 3x5 @ 195 Split Jerk x3 E :90 up to 160 Power Clean + 3 Push Press E 2:00 up to 130 DB Sumo RDLs 4x12 Triceps Ext. 3x15 DB Side Raises 3x15 Band Lat Pull Downs 3x15 1-27-2017 Back Squats 3x3 @ 220 Power Snatch + Snatch E :90 up to 120 Tabata Push Ups with slingshot Fat Grip Hammer Curls 3x12 DB Rear Delt Flies 1-28-2017 16# Shot: 5 Stands, 10 Fulls 35# Weight: 10 One Turns Sent in a request to throw at the Arnold, let's see if this show gets started early.
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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crazysaladboy
Senior Member Joined: 8/29/04 Status: Offline Points: 160 |
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I hope you get to go to the Arnold. Would be fun to hang out again. Been WAY to long, my friend
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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1-30-2017
Back Squats 3x6 @ 419# Snatch Pullx x2+ Snatch Pull Under E :90 up to 242# Power Clean+2 Hang Power Clean E:90 up to 286# Bench Press 3x5 @ 275# Strict HSPU 3x12 Bent Over Reverse Flies 3x12 1-31-2017 16# Shot 5 Overhead tosses, 5 Stands, 12 Fulls 2-1-2017 Back Squat 3x5 @ 440# Bench Press 3x3 @ 286# Deadlift off 4" @ 660# Banded KB Swings 3x10 Barbell Curls 2x12 Triceps Ext. 3x15 2-2-2017 35# Weight Throws 5 1-Turns, 10 2-Turns 2-5-2017 Tried squatting, missed my first set of 3 at 500# and decided to go throw, who am I? Anyways, threw the 35# 5 WFH, 5 1-turns, 12 2-turns 2-6-2017 Back Squat 3x6 @ 430# Bench Press 3x3 @ 275% a) Strict HSPU 2x12 b) DB Side Raises 2x15 a) Cable Crossovers 2x15 b) Triceps Extensions 2-7-2017 16# Shotput 5 Overheads, 5 Stands, 12 Fulls 2-8-2017 Back Squat 3x5 @ 451# Snatch worked up to 286# x3 Bench x2 OTM5 @ 286# Snatch Grip RDLs 3x12 @ 242# One Leg Squats 3x12 each leg Squat Jumps 2x20 2-10-2017 Back Squat 4x3 @ 484# Clean+3 Thrusters E:90 up to 308# Deadlift 2x1 @ 600# Pull Downs 3x12 TRX Curls 3x12 2-12-2017 35# Weight Throws 10 1-turns, 12 2-turns |
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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Srokus
Postaholic Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1254 |
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2-13-2017
Back Squat 3x6 @ 440# Every :90 Snatch x3 up to 264# Bench 3x5 @ 264# A) DB Side Raises 2x15 B) DB Bent Over Raises 2x15 KB Swings 3x15 2-15-2017 Back Squat 3x5 @ 463# OTM7 Power Snatch x3 up to 242# OTM7 Power Clean x3 up to 286# A) Cable Rows 3x15 B) DB Reverse Flies 2x15 A) Pull Downs 3x15 B) TRX Curls 2x12 2-17-2017 Back Squat 4x3 @ 507# Every 2:00 Clean and Jerk x2 up to 352# Snatch Pulls 4x5 @ 352# A) Strict HSPU 3x12 B) KB Row 3x12 2-18-2017 16# Shot, goal was to stay loaded on the right and block the left hard 5 Overhead Throws, 5 Stands, 12 fulls best of 47' 35# Weight, goal was to get over the right better and push through each turn to the front 5 1-turns 12 2-turns, popped one off at the end at 66'
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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...
www.thestrengthagenda.com |
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