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Powerbuddha · Posted: Wed Dec 22, 2010 8:46 am Post subject:

12/21

sled 3pl x 10
Indian clubs
neck machine
bw box squats
TKE's
band abs
shoulder horn
db flys
rev hypers

38" chain suspended Anderson squats GCB
150x10
240x5
330x5
380x5
420x3
470x3
510x1 ugly...

close stance SSB box squats 12"+ 6" foam hands free
65x10
155x10
245x10
335x5
385x5
425x5

prone row Harper GM's
rev hypers
roller abs
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Fri Dec 24, 2010 8:38 am Post subject:

12/23

sled 3pl x 10
shoulder horn
db flyes
4-way neck machine
rev hypers
Indian clubs
seated SSB Harper GM's
band tri ext
band facepulls
band int/ext rotations
band abs
standing shoulder press - these will be good, my mobility sucks

fat bar floor press
bar x 10
95x10
135x8
185x5
225x5
275x5
315x5
365x3
405x1
365x1

band tri push downs
blue x 4 x 20

band row
double purple x 4 x 15

grappler press
45's 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: Sat Dec 25, 2010 1:51 am Post subject:

12/24

Indian clubs
shoulder horn
db flys
4-way neck
rev hypers
band abs
TKE's
standing shoulder press
sled 3pl x 10

DES

13.5" box squat WC-SSB grazzle 120# chain and green bands
335x2
385x2
425x4x2
http://www.youtube.com/watch?v=EWum9EoD8C4
http://www.youtube.com/watch?v=zVhUyyNVTXQ

sumo DL's
135 x 3 x 5 - just to see how it felt. Feels fine, will proceed with caution.

prone row Harper GM's
65 x 2 x 10

rev hypers
roller abs/WOT
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Wed Jan 05, 2011 8:32 am Post subject:

Back from the crud.

1/3/11

sled 2.5pl x 6
Indian clubs

DE bench straight weight
275 x 6 x 3
http://www.youtube.com/watch?v=fV7K1v7FMLk

db flys 25's x 2 x 10

tri ext laying on floor off of belt squat
45 x 3 x 10
band tri push downs
green x 3 x 20

standing overhead press
65x4x10

lying straight arm overheads
kb's x 3 x 10
neck work
grip work
curls
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Wed Jan 05, 2011 8:40 am Post subject:

1/4/11

sled 3pl x 2000 feet

db flys
db overhead ext
db shoulder horn w/o horn
standing overhead bb press
neck machine
bw box squats
ssb Harper GM's
band abs
int/ext rotations
rev hypers

Zercher harness sumo DL - from floor with short setting on harness
135x5
185x5
225x3
275x1
315x1
365x1
This was hard and blasted my posterior chain so much I was shaking...

1-leg 45deg hypers
bw x 3 x 10 each leg

rev hyper
2.5pl x 3 x 10

standing abs
140 x 3 x 10

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

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Fri Jan 07, 2011 8:10 am Post subject:

1/6/11

Indian clubs
db flys
db overhead raise
db shoulder raise
roller work

ME Bench

football bar bench (pr=415)
barx10
95x8
135x5
185x3
225x3
275x3
315x3
365x1
405x1 http://www.youtube.com/watch?v=Km6SI740a0w
425x1**PR I'd gone after this PR 3 or 4 times and haven't got it. Finally...
http://www.youtube.com/watch?v=lUai1sWfvhI

3-board bench
225x5
315x5
365x5
405x5

blast strap legs on bench prone pull up
bwx5x10

band scap retractions
green x 3 x 10
blue x 10 - form bad. still not strong enough to do this band...

band tri push down
blue x 4 x 15

curls
neck work

I'm feeling the power of the weight push! 263lbs and eating and eating and...
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Sun Jan 09, 2011 12:37 am Post subject:

1/8/11

sled 3pl x 10
bw box squat
Indian clubs
db flys
db front raises
db overhead straight arm
neck machine
standing military bb press
TKE's

DES

13.5" box squat GCB green bands wrapped around weight + 120lb chain on shortened leads
330x2 http://www.youtube.com/watch?v=pjoU_r1h9C4
380x2 http://www.youtube.com/watch?v=_Ohb2ypSiSE
420x2 http://www.youtube.com/watch?v=CTMO6_JMWB8
470xfuck. took me for an unpleasant ride... I will skip posting the ugliness...
330x2

prone row harper GM's
rev hypers
roller abs with 50# db to forehead

home for food, ice, roller, pain killers...
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Tue Jan 11, 2011 8:18 am Post subject:

1/10

Ankle mildly sprained. No sled for a few days.

db flys
db straight arm raise
neck machine
db shoulder horn w/o horn

deb no contrast
225x2x3
275x4x3
http://www.youtube.com/watch?v=TTqciFXWaZA

tri ext on belt squat
25 x 10
35 x 10
45 x 10
55 x 10
60 x 10,7

band scap retractions
green x 4 x 10
mas macho rows
green x 4 x 10

band int ext rotations
band face pulls
standing military press
band tri push downs
db bent side delt raises
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Wed Jan 12, 2011 7:41 am Post subject:

1/11/11

Indian clubs
db flys
db front raise
db overhead raise
neck machine
standing military press
ssb harper gm's
rev hypers

zercher harness with long setting sumo deadlift from floor
135x5
225x5
315x3
365x3
405x1
455x1
495x1
525xm

one leg 45 deg hypers
3x10

rev hypers
2plx3x10

standing abs
110x3x25
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Tue Jan 18, 2011 7:39 am Post subject:

1/13

upper body rehab

Indian clubs
db bench
db flys
etc etc etc...

1/15

DES

Indian clubs
bd flys
db overheads
db horns
db bent delt raise
neck machine
SSB Harper gm's
TKE's
band abs
bw box squats
band knee in/outs

Giant Cambered Bar 13.5" box squat green bands 120# chains grazzle!
380x6x2
http://www.youtube.com/watch?v=hPvTr0pPSCg

40" chain suspended GM's against doubled purples
150x10
190x10
240x10 all strict form and all sucked ass - blew my erectors up!

rev hypers
3pl x 3 x 10

roller abs
50# db to forehead x 3 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 Jan 18, 2011 7:55 am Post subject:

1/17/11

sled 3pl x 10 -- ankle back to about 90%

db flys
db horns
db overheads
db bent side delt raise
neck machine
band tri press downs
band rows
decline abs with 40# med ball twist at top

DEB straight bar no contrast
225x3x3
http://www.youtube.com/watch?v=fSFwJ6qMue8
275x3x3
http://www.youtube.com/watch?v=-ek9CrFXzYQ

belt squat tri ext
40x10
50x10
60x10
70x10
80x7

blast strap pull ups
5x10

band scap retractions
blue x3x15

db curls
40's x 3 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: Fri Jan 21, 2011 8:53 pm Post subject:

1/18 - off day, went to Reno to celebrate 20th anniversary.

1/20

prowler 2pl x 6
sled 3pl x 6 + carrying 45# kettlebells

fat bar floor press (pr=405)
135x5
185x5
225x5
275x5
315x5
365x3
415x1 - ugly, but I will take it. Feet keep slipping...
365x5

one arm tate press
40 x 10
50 x 10
60 x 10

band pull aparts
green x 4 x 10

standing military press
45 x 2 x 10
65 x 2 x 10

seated scap retractions
green x 2 x 10
green + purple x 2 x 10

band face pulls
band int/ext rotations
db fly's
db horns
db overheads
neck work
grip work
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Sun Jan 23, 2011 4:25 am Post subject:

1/22

DES

sled 3pl x 6
bw box squats
neck machine
db flys
db horns
db overheads
standing military press

13.5" box squat SSB no contrast
385x2
425x2
475x2 http://www.youtube.com/watch?v=eCgn0OGTCc4
515x2 http://www.youtube.com/watch?v=ZIrP3HmqQcQ
565x2 http://www.youtube.com/watch?v=WK_aYZ3bZ5A
425x2x2 http://www.youtube.com/watch?v=aUCQv7b9c9Q

bw box squats
3x10

rev hypers
standing abs

I am so fatigued today.... Wheels were very close to falling off...
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Tue Jan 25, 2011 7:46 am Post subject:

1/24

6 trips rickshaw w/90 lbs
6 trips sled press w/3 plates

Indian clubs

DEB straight bar against doubled mini bands
185x3x3
225x3x3
http://www.youtube.com/watch?v=O3ZxFzD6fPI

belt squat tri ext against doubled mini bands
20 x 3 x 10
30 x 2 x 10

prowler row
880 x 5 x 20

power squat shrugs
630 x 4 x 20

mini band int/ext rotations
mini band face pulls
green band tri push downs
db flys
db horns
db overheads
neck machine
standing military press
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: Wed Jan 26, 2011 8:53 am Post subject:

1/25

sled 3pl x 10
Indian clubs
rev hypers
SSB Harper GM's
BW box squats
db flys
db horns
db overheads
neck machine

40" chain suspended giant cambered bar good mornings
150x5
240x5
330x5
380x3 http://www.youtube.com/watch?v=ZrFdhF6fviU
420x3
470x1
510x1 - working hard to hold strict form and not squat/quad these - I have a deficiency in my low back/hamstring chain I need to correct
http://www.youtube.com/watch?v=4toV63Q1m1s
330x3

one leg 45 deg hypers
bw x 4 x 10 each

roller situps
4 x 8kb kb on head-10

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

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting