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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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 Posted: Sun May 13, 2007 12:29 am Post subject: Hellbound |
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First an introduction: my name is Dalen Randa. I am a member of Diablo Barbell (http://www.diablobarbell.com) in Concord, California (near Oakland) and have been training conjugate style since joining there in 2005. I have been an APF lifter, achieving elite at 242 and 275, but am switching over to the UPA. My best lifts are 810 squat, 633 bench, 639 deadlift and a 2082 total.
I thought I'd come post my log here because, being a boneheaded Finn, I like associating with other boneheaded Finn's! LOL! Really, you folks have been doing some great things and I enjoy reading your logs - and I would appreciate any feedback!
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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| Posted: Tue May 15, 2007 4:18 am Post subject: |
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5/14
sled 90 x 6 x 200 ft trips
mobility+ foam roller
shoulder w/u with bands
DE Bench
Buffalo Bar bench against double minis and 80# chain
bar x10
100x8
140x6
190x4
add chain
230x3
add mini
140x3
230x6x3
quad mini floor press straight bar pinkies on rings
135x5
185x5
255x2 - too big of a jump for this much band tension...
235x4x4
Chest supported row
225x8x6
supine band pull aparts
purple/light x 4 x 15
supersetted with:
standing band neck pulls
mini x 4 x 10
power squat shrugs against monster black bands
645x10
735x10
825x10
915x10
spud abs 140x3x10
neck machine 60# x 25
Off for Bowen work, the magic of those healing hands!
Will post video tomorrow - I trained early so I left my camera at the gym so others could get the benefit of video feedback.
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
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Jani Murtomäki
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| Posted: Tue May 15, 2007 7:08 am Post subject: |
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| Welcome to the forum Powerbuddha! |
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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| Posted: Mon May 21, 2007 3:51 am Post subject: |
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5/20
Spent my Thursday/Saturday workouts doing a mini cut for the Navy Reserves Physical Fitness Assessment. It was close, but I passed. I was actually over by a little bit, but they give some leeway if you do well on the physical portion. So, then I swam 450 meters and did pushups and situps and did well enough to be given the extra consideration for being fat. Great fun. Will have to do this again in 6 months!
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Anger is the fuel that keeps me warm on the coldest of nights.
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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| Posted: Tue May 22, 2007 3:40 am Post subject: |
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5/21
DEB
sled 90x6 x 200 ft trips
mobility - foam roller
bench w/u with bands
neck machine 70# x 50
heavy hammer stretches
spud abs 140x4x10
DE bench straight bar against double minis
barx10
95x8
135x6
185x4
225x8x3
floor press against quad minis
135x8
185x5
245x3x5
255x5
will finish back and shoulders tomorrow, had to go get Bowen magic done!
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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| Posted: Thu May 24, 2007 5:11 am Post subject: |
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5/23
missed yesterday due to a 15 hour day at work chasing a turd that tried to kill a cop Friday night.
MED
(had to due it at the base gym...)
pin 2 rack pull
135x8
225x6
315x4
405x3
495x2
585 x miss
585x1, no belt, no dl suit, crappy bar - called it there
green band gms
5x20
hack squat thingy, a couple sets up to whatever
abs
make up work -
bent rows - 4 sets
bent db raises - 4 sets
commercial gyms suck. Did spend a bunch of time helping out an old guy who used to compete in the 70's work on his bench form to help take pressure off his shoulders. He was beyond being a nipple presser, damn near brought the bar down to his throat... Good guy though!
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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| Posted: Wed May 30, 2007 5:00 am Post subject: |
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5/29
ME GM
sled 90x6
mobility
hip w/u
38" chains suspended giant cambered bar good morning (pr=600)
150x8
240x5
330x3
420x2
510x1
560x1
605x miss twice - recorded it, but not worth posting... Lost my balance on the first attempt, got pissed and tried again before I could recover and missed it again.
GHR's
mini band x 2 x 8
light band x 2 x 6
power squat
add 1 pair green bands
535x5
add 2nd pair green bands
535x5
735x5
825x5
rev hyper
3 plates x 4 x 10
spud abs
130x4x10
decline s/u
against double mini x 2 x 6
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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| Posted: Sun Jun 03, 2007 9:05 pm Post subject: |
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6/2
Was going to work up to my squat opener to make sure the suit/briefs combo works, but the tendons in my forearms were still AFU from benching on Thursday. Shut it down at 445 when I couldn't even pull the Ace on without feeling like I was going to throw up from the pain. Got acupuncture -Thanks Vince! It helped get it calmed down considerably. Then a little blood flow stuff:
Rev hypers 2 sets
45 deg hyper 2 sets
GHR 2 sets
spud abs 2 sets
Helped clean up and move stuff around in the gym and then went off to get Bowen done to help further relieve the pain.
Last night was my first formal Navy function. Diana and I attended the Battle of Midway memorial dinner at the Marine Memorial Hotel in San Francisco. Had to wear a uniform version of a tuxedo. Beautiful hotel. Incredible event - got to meet a few of the 35 Midway vets that are still going strong. And got to meet the Chief of Naval Operations - the top boss in uniform for the Navy. Will do it again next year.
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting |
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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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