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Frank's Log


Magnus

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yes frank do some overcrush with it like u did last time with mm1!!!

I'll try :D Hopefully I'll hit it on a better day than I did the MM1.

Friday, 3/27/09

Narrow-grip EZ-bar bench-press:

168lb x 3 x 10

Standing French-press:

105lb x 2 x 10

Rope pull-down burners:

50lb x 3 x 20

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will u close the #4 before u turn 18? :blink;)

If I'm going to, I'd better get a move on it... I've only got till Friday :D

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frank: Pete once picked one (very) easy #4 , around #3.5 level(he missed it by 1/8" or something like that)... u could close it.

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frank: Pete once picked one (very) easy #4 , around #3.5 level(he missed it by 1/8" or something like that)... u could close it.

Whoa! Know who's it was?!?

Edited by Magnus
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Monday, 3/30/09

Barbell curls:

136lb x 4 sets x 5

Full hammer curls on triceps bar, drop-sets:

2 total sets of 100lb, 90lb, 80lb x 8

Barbell 21s:

1 set of 80lb

Bench-press:

Set 1 - 231 x 3, 231 x 2, 237 x 1

Set 2 - 237 x 3, 243 x 2, 245 x 1

Set 3 - 245 x 3, 251 x 2, 268 x 1

Incline DB press:

90lb x 1 x 7 (missed 8th...it whacked the rack on the way up)

90lb x 1 x 8

Edited by Magnus
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frank: Pete once picked one (very) easy #4 , around #3.5 level(he missed it by 1/8" or something like that)... u could close it.

Whoa! Know who's it was?!?

I think it was Twig's.

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isnt it the old timmy foot stomped one that is now paul savages?

Yes, twig sold it to Paul.

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Tuesday, 3/31/09

Skull Crushers:

105lb x 3 sets of 8

Rope pull-downs, drop-sets:

Set 1 - 70, 60, 50 x 8

Set 2 - 70, 60, 50, 40 x 8

T-bar rows:

235 x 3 sets of 10

Barbell rows:

230 x 4 sets of 10

DB pull-overs

22lb x 2 sets of 8

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Grip

Got a DANG close attempt on the BBE (:beats head off keyboard: :whacked)

Anyway, did some reps on the #3, BTR-BFNs on the remounted 300, paused speed reps on the 250, and some high volume

drop-set work with the 200, working all the way down till the 100 was tough.

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Tuesday, 3/31/09

DB pull-overs

22lb x 2 sets of 8

Oops, that was actually 22lb x 2 sets of 20 reps...not 8 :laugh

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No deads today, just misc leg stuff. Mid-back feels a little tweaked (since Monday night, actually, no clue why)...not bad at all, but I don't wanna make it worse. I'd rather just skip this week out a go heavy again next week than screw something up and get set back. Strangely enough, didn't feel it during yesterdays workout.

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Hey Frank I still have those squat stands I sent you a pm about. Nice work on the deads. Is W. Wyoming NE PA?

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Hey Frank I still have those squat stands I sent you a pm about. Nice work on the deads. Is W. Wyoming NE PA?

Thanks, John! Yeah, I've been a little tied up lately (still working on the house)...I'll definitely be up for them as soon

as I can, though. And yeah, it's NEPA.

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Grip

Yesterdays gripper workout wasn't exactly killer, so I did TTK and RT today:

TTK:

Upside down:

18lb x 2 x 10

13lb x 2 x 20

Regular:

A few sets of 10lb x 20 to kill my thumbs

Rolling Thunder:

Starting the 20-rep routine. Used my steel RT for this one.

Harder than the regular RT...rotates like it's on bearings.

131lb x 1 x 20, both hands

131lb x 1 x 20, both hands (had to do rest-pauses in this one to get them all out)

100lb x 1 x 20 reps, both hands

Edited by Magnus
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Thursday, 4/2/09

Feeling out of the groove...kinda low energy all day :dry

Dumbbell curls:

66lb x 4 sets of 6

Strict EZbar curls (narrow grip):

108lb x 4 sets of 8

Dumbbell shoulder press:

70lb x 5 x 5

Upright rows:

112lb x 2 sets of 10 (was supposed to be 118lb, misloaded it)

Reverse flyes:

32lb x 3 sets of 10

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Friday, 4/3/09

Narrow grip benchpress w/ EZbar:

172lb x 3 sets of 8

Standing French press:

105 x 3 sets of 10

Rope pull-down burners:

50lb x 3 x 20

Did typical abs/calve crap, too :D

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Monday, 4/6/09

Barbell curls:

140lb x 3 sets of 5

Full hammer curls on hammer bar (drop-sets):

Set 1 - 102, 92, 86 x 8

Set 2 - 102, 92, 86 x 8

Barbell 21s

84lb, one set.

Bench-press:

Set 1 - 235 x 3, 235 x 2, 238 x 1

Set 2 - 238 x 3, 244 x 2, 245 x 1

Set 3 - 251 x 3, 261 x 2, 275 x 2

275 is actually my previous 1RM PR, which I did in late February, so to be able to do a double at the end of a

heavy workout with it is pretty nice. Can't wait to test my current max.

Incline DB press:

90lb x 8

90lb x 6

This is actually a rep shorter than last week, but since I hit the bench so hard today, I don't care.

I'm doing RT later, I'll post it then.

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Hey man.

Just thought I'd mention that upright rows are supossed to be the devil. Haven't you read about them? :D

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Hey man.

Just thought I'd mention that upright rows are supossed to be the devil. Haven't you read about them? :D

Why?

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You serious? I thought everyone knew this :tongue

Eric Cressey, very knowledgable guy, has written great articles for T-nation and other places:

I don't believe in contraindicated exercises, only contraindicated individuals. But if there's one exercise that'll ever push me over the line, it's going to be the upright row. This is as internally rotated as the humerus will get, and you're elevating the humerus right into the impingement zone on every rep. For that reason, I'll never write upright rows into a program. The dumbbell version is a slightly safer alternative, although I feel that there are still much safer ways to challenge the upper traps and deltoids. To summarize, if you've ever had a shoulder problem or are at risk, you'd be wise to omit upright rows altogether.
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RT

Used the steel RT again:

Left hand:

133lb x 2 x 20

Right hand:

133 x 1 x 20

133 x 1 x 15

TTK

10lb, did a few sets of that 10 full, 10 mini, 10 full reps routine

Then some high-rep work after that.

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