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Powerbuddha
Joined: 01 May 2007
Posts: 572
Location: Diablo Barbell, Concord, CA
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 Posted: Wed Jun 06, 2007 5:48 am Post subject: |
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6/5
MES - put some volume in rather than ME and let my tendons rest...
mobility
hip w/u
belt squat
2 pl x 5
2 pl + 25 x 5
3 pl x 5
3 pl + 25 x 2 barely...
power squat against green bands
445x5
535x5
645x5
735x5
GHR
mini x 10
light x 10
green x 10
blue x 4
rev hyper
2 pl x 10
3 pl x 3 x 10
decline med ball situps
100# ball x 3 x 10
_________________
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: Fri Jun 08, 2007 6:32 am Post subject: |
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6/7
MEB
mobility
bench w/u
Football bar bench (pr=410)
barx10
95x8
135x6
185x4
225x3
275x3
315x3
365x2
395x1
415x1*pr
430xmiss
band tri press downs
green band x 5 x 20 each
sled rows 1 trip = 20 pulls
5pl x 2
6pl x 2
Jesse shrugs
blue bands x 4 x 25
_________________
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: Sat Jun 09, 2007 10:28 pm Post subject: |
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6/9
Mobility
hip warmup
free squat straight bar, no contrast
barx5
145x5
235x3
325x3
415x6x2, light. fast. form dialed in.
rev hypers
spud abs
done. Last workout before UPA Diablo meet next Saturday. Ready to rock.
_________________
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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| Posted: Sun Jun 17, 2007 6:54 am Post subject: |
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squat - bomb with 815.
Went bench only -
600 good (I guess that's a UPA Masters bench only record...)
639 miss twice
I thought that I could get away with the predator briefs, Ace suit combo without ever having tried it in training... Plus the Ace fit different after having lost 20 pound... (go figure). I was pissed, but can't be pissed at anyone but me. I knew I was taking a risk and it backfired. I got 8 weeks to get this shit straightened out for Cincinnati. I got some good shirt/bench advice from Jim Burdette, hope to incorporate that. Much thanks to Ted for his coaching, Mario for knee wraps and handoffs, Hillary, Suzette and Chris for table coordination/announcing, my wife Diana for the video's and overall support, and all the Diablo's, TST's, Reno-ites, SBB's and all others for making it another great Diablo meet!
Video's are uploading at
http://www.diablobarbell.com/videos/ContestVideos/UPA%20Diablo%206-16-07/
Mine are listed under Daltron...
_________________
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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| Posted: Sat Jun 23, 2007 5:23 am Post subject: |
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Came in Monday 6/18 and did some rehab/blood flow stuff
Back in the groove 6/22
DES
hip w/u
mobility
rev monster mini 13.5" box squat w/straight bar
started out with a Frantz canvas I got used (no briefs) - seems to fit right, but it is a VERY different feel than the Ace I have grown to love...
255x5
455x2
off with the canvas, just briefs
545x6x2
635x2
power squat against green bands
605x3x5
rev hypers
spud abs
bs with Smelly and Jim x 10000
tired
_________________
Anger is the fuel that keeps me warm on the coldest of nights.
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Otto
Joined: 18 Apr 2007
Posts: 1613
Location: KARKKU Alias tuppukylä
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| Posted: Sat Jun 23, 2007 11:29 am Post subject: |
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Keep Going!  |
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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 Jun 26, 2007 6:24 am Post subject: |
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6/25
AM workout
sled 90x6
neck machine 60# x 50
spud abs 140x4x10
band neck pull aparts
mini x 4 x 10
alt db curls
30's x 10
35's x 10
40's x 10
heavy hammer
DEB
sled 90x6
arch bar against minis
bar x 10
95 x 8
135 x 6
185 x 4
235 x 8 x 3
http://www.diablobarbell.com/videos/TrainingVideos/Bench/DEB%206-25-07/HPIM2858.MPG
quad mini floor press
135x5
235 x 5 x 5
sled rows (trip each 20 pulls)
6 pl x 2
7 pl x 2
8 pl x 2
power squat shrug against green bands
875 x 10
1075 x 10,12 - tried for 20 on second set and started to pass out at 12, so, like a pussy, I stopped...
10# plate holds
30 sec
70 sec
heavy hammer, again
_________________
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: Tue Jul 03, 2007 6:00 am Post subject: |
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7/2
AM session
Prowler 90 x 4 x 300ft trips 1min intervals
standing abs 90x50
reverse hypers 180x20
PM session
sled 90x6
mobility
bench w/u with minis
DEB
Arch Bar w/minis
barx10
95x8
135x6
185x4
225x3
275x7x3
285x3
quad mini floor press - Pinkies on Rings
135x5
205x5
255x3x5
275x2x5
Sled Row - trip = 20 pulls
7 plats x 2
8 plats x 2
9 plats x 1
10 plats x 1
power squat shrug against green band
825x10
915x10
1005x10
1100x10
plate hold
10# x 90 sec
25# x 15 sec
heavy hammer
_________________
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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