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Powerbuddha · Posted: Sun Feb 14, 2010 3:05 am Post subject:

2/13

Squat

Westside Cut SSB no contrast 12" box + 6" foam (pr=565x2)
425x2
475x2
515x2
http://www.youtube.com/watch?v=r495aezCol4
565x2
605x2
http://www.youtube.com/watch?v=aCtoxL_u-Zc
655x2
695x2
http://www.youtube.com/watch?v=IfkorKblB2o
745xm - knew it from the top that my position wasn't right and tried anyway...
http://www.youtube.com/watch?v=G-lyKQy47a4

2" deficit pulls conventional raw
225x5
315x3
365x 3 singles
405x 6 singles

rev hyper
275x4x10

Wheel of Terror abs
bwx10
40#chain on back x 10
80#chain on back x 2 x 10
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Tue Feb 16, 2010 5:38 pm Post subject:

2/15

sled 4pl x 8 trips
bench w/u

DE bench straight bar against doubled mini bands
225x6x3

Football bar 3 board
320 x 2 x 5
370 x 5
390 x 5
410 x 5

blast strap fat man pull ups
bw x 4 x 10

band face pulls
mini x 4 x 20

rickshaw shrugs
225x25
315x3x20
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Thu Feb 18, 2010 4:00 am Post subject:

2/17

sled 2pl x 12

pin 1 DL against quaded minis conv(no pr)
wu's
405x1
455x1
495x1
545xm

rev hypers
foam roller abs
tired and feel like ass
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Fri Feb 19, 2010 3:46 am Post subject:

2/18

sled 3pl x 10
bench w/u

floor press
135x5
225x5
275x5
315x2x5
365x5

summer yokes
225x10/10
275+light band x 5 x 10 row/10 scap retraction

sled rows
6pl x 3 x 50

health complex
20's x 5 x 20 each of thumbs in press/thumbs out press/rolling tri ext/flys/tate press

int/ext rotations
face pulls
band pull aparts
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Sun Feb 21, 2010 1:37 pm Post subject:

2/20

sled 2pl x 12

hip w/u
TKE's
band knee outs
int/ext rotations
band tri pushdowns
band rows

squat - straight bar 14.5" box
455x2
545x2
595x2
635x2
add suit = wheels fell off... couldn't get tight - the level of grazzle is high...
815x2
http://www.youtube.com/watch?v=ucIC5M7ntL8
905xcrap
http://www.youtube.com/watch?v=3WG3BfBt8kM

bod out x 1

2" deficit conv dl
315x6 singles
365x3 singles
405x3 singles
455x3 singles
495x1

rev hyper
3.5pl x 4 x 10

wheel of terror abs
40lb chain x 10
80lb chain x 10
100lb chain x 8

Bowen hasn't felt so good...
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Fri Feb 26, 2010 3:39 am Post subject:

Had to take a few days away... Work + tired + 102 fever = stay away from gym...

Accessory day

sled 2pl x 12
bench w/u

crazy bell bench
80#chain x 20
120#chain x 20
160#chain x 20
200#chain x 17

winter yokes
315+purple band x 5 x 10 each row/scap retraction

sled rows
7plx3x50

db flys
db bent delt raise
band tri pressdown
int/ext rotations
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Sun Feb 28, 2010 2:36 am Post subject:

2/27

sled 2pl x 10 on wet blacktop that felt like 5 plates...
hip w/u
shoulder w/u

14.5" box squat straight bar with green bands and 120lb chains ala grazzle (pr=595x1)
w/u's
325x2
415x2
465x3x2
http://www.youtube.com/watch?v=zH7Xf68886U
505x2
http://www.youtube.com/watch?v=PNtQWoO9jZI
555xmiss, sat back too far... Retake!!
555x2
http://www.youtube.com/watch?v=6tykfC9J3-g
595x1
http://www.youtube.com/watch?v=8TCZz2ZaSxo
645x1
http://www.youtube.com/watch?v=1VzrebeAxE0

45 degree hyper
purple band behind neck x 10
double purple band behind neck x 2 x 10

rev hypers
3.5pl x 3 x 10

spud abs
145 x 2 x 20
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Tue Mar 02, 2010 2:51 pm Post subject:

3/1

sled 3pl x 10 trips
bench w/u

DE bench straight bar against doubled minis
225x6x3

rolling tri ext
40's x 4 x 10

band rows
int/ext rotations
band face pulls

grazzled...
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Wed Mar 03, 2010 3:18 am Post subject:

3/2

prowler 1 plate/side x 14 trips of suck

rev hyper
3pl x 3 x 10

standing spud abs
140 x 3 x 20
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Fri Mar 05, 2010 11:29 am Post subject:

3/4

sled 2pl x 14 trips
shoulder w/u

db press
30's x 50
50's x 2 x 50

winter yokes
225 x 10rows/10scap retractions
315 x 10/10
365 x 5 x 10/10

sled rows
8pl x 3 x 50

bent db side raises
db flys
side db raises
alt db curls
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Sun Mar 07, 2010 2:51 am Post subject:

3/6

sled 2pl x 10 trips of 200ft
hip w/u

Tried to box squat. Put two plates on and it felt like I got stabbed in the ass when I came up from the box. I seem to have injured my right hamstring tendon at the insertion point. Last Saturday squatting I felt something pop there when I was doing that last grazzle squat. I was hoping it was scar tissue or a minor muscle tear, but it does not appear so.

So, to celebrate... Prowler - 5pl/side x 5 power sprint trips.

I will have to adjust my plans. Instead of the full power meet on March 20 in Fresno, I will have to do bench only.
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Wed Mar 10, 2010 8:39 pm Post subject:

3/7
sled 2pl x 10 trips

De bench
straight bar, straight weight bench
225x6x3

band rows
band tri ext

3/9
sled 2pl x 10
rev hypers
seated crunches
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Sun Mar 14, 2010 4:12 am Post subject:

3/11

sled 3pl x 10
band rows
band tri ext
band int/ext rotations
band face pulls

3/13

sled 2pl x 14
rev hypers
standing abs
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Sun Mar 21, 2010 6:26 am Post subject:

Well, my meet result was basically was that I couldn't get my bench together... The weight wasn't heavy, I was just off.

I opened with 705. 1st attempt, too slow on decent and did a direction change on the way down. Weight flew up, but before lockout head judge said take it. 2nd attempt, too low out of groove. Still tried to muscle it up, but it drifted toward rack. 3rd attempt, same as second, but this time it flew towards the rack and my face. It just smacked my face when the spotters got it. Too close to a hospital trip... http://www.youtube.com/watch?v=xHxnbplY5TE

I have had the same Metal Pro shirt for 5 years now. It may just be the time to upgrade to the Ace Pro... Now, just to find that $$...

Back to rehabbing the butt. Me and the prowler are going to become very close friends.
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Sat Mar 27, 2010 10:47 pm Post subject:

3/23

sled 2pl x 8 trips

3/27

Rehab stuff

sled 2pl x 14 trips

prowler - big step walking
1 pl/side x 2
2 pl/side x 2
3 pl/side x 2

body weight box squats 17/15/13 inch heights
8 x 10
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting