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  1. 2014 Week 31 Day 2

    Physio Rehab Program
    • DB 1 arm 1 leg RDL: 27.5 x6, 32.5 x6, 30 x6
    • T-stab push-up (DB): None
    • Cook bridge: x8, x8, x8
    • Airplane Dumbbell Row to Hip: None
    • Stabilization Flexion: x8, x8, x8
    • Half-kneeling lifts: 30 lbs x8, x8, x8
    • DB goblet squat: 37.5 x8, 42.5 x8, x8

    Bench (touch and go) x2 @7, @8, @9 - 1 Down Set (Load Drop)
    Estimated Max: 114.1 kg
    102.5 x2 @7.5
    105 x2 @9
    100 x2 @7

    This was my worst touch and go performance in 35 ...
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  2. 2014 Week 02 Bench Day 2

    Bench (touch and go) x4 @9 4-6%
    Estimated Max: 116.3 kg
    95 x4 @8
    100 x4 @9 https://www.dropbox.com/s/eoqhuzo0ak...0x4%20%409.mp4
    95 x4 @8.5, @9

    3ct Pause Bench x5 @9 4-6%
    Estimated Max: 103.7 kg
    80 x5 @7.5
    85 x5 @8.5 https://www.dropbox.com/s/n707reps55...5%20%408.5.mp4, @9
    82.5 x5 @8.5
    80 x5 @8.5, ...
  3. 2013 Week 33 Deadlift Competition - First Place!

    I competed at the IDFPA National Deadlift competition yesterday and secured a 2.5 kg PR (and first place in the 90 kg weight class) with 262.5 kg.



    Yesterday I didn't feel quite as strong as I had last weekend in training but I suppose the driving, unfamiliar surroundings, standing around, etc. that comes with competition day will play a role in that.

    Attempt 1: 240 kg - Good
    Attempt 2: 255 kg - Good
    Attempt ...

    Updated 08-26-2013 at 05:25 PM by sparkskk

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  4. 2013 Week 33 Bench Press - Low Volume Session

    Bench Press X3 @8-8.5
    Est. 1RM: 114 kgs
    85 x3 x1 @7.5
    90 x3 x1 @8
    95 x3 x1 @8.5

    Deload week leading up to the IDFPA Deadlift competition on Saturday. So I didn't push the weight today.

    CG Bench Press x1 @8-8.5
    Est. 1RM: 107 kgs
    90 x1 x1 @7
    95 x1 x1 @8
    100 x1 x1 @8.5

    Nothing too strange to report from this session.
  5. 2013 Week 32 Deadlift - One Week To Competition

    Deadlift x3 @8-8.5
    Est. 1RM: 253 kgs
    175 x1 x1 @6 https://www.dropbox.com/s/yvc6wytehv...0x1%20%406.MOV
    200 x3 x1 @8 https://www.dropbox.com/s/l41q0sgi7e...0x3%20%408.MOV
    215 x1 x1 @7 https://www.dropbox.com/s/p46r7lhr03...0x1%20%407.MOV

    Everything felt a good bit faster than last week. I eased off on the volume of the other ...
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