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Post by billduncan on Apr 22, 2008 20:35:08 GMT -5
Your post reminded me to dig mine out...look forward to seeing you and Jake in STL
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Post by jimpope on Apr 23, 2008 7:27:30 GMT -5
Bill.
Will the real Bill Duncan stand up? Wow! He is alive still. Its nice to hear from you again. I have already registered for the Raw Nationals and I hope to get Jake in tomorrow. I wish you the best in getting that total. You can take it easy because all you need is a Raw Total.
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Post by jimpope on Apr 24, 2008 10:37:22 GMT -5
04-24-08
Bench-(bwt 326)
sit ups 85
Raw (just a belt)
Barx10 1pause
225x10 1 pause
275x5 1 pause
315x5 1 pause
315x5 1 pause
315x5 1 pause
315x5 1 pause
405x0 I missed it today, just didn't have it
add 5lbs on next Bench day 05-02--08
4 set of 5
Close Grip Bench 255
DIPS 5,5,4,3
CB Tricep Ext. 125
Tricep Ext 100
Seated DB Curls 50
Standing CB Curls 120
Preacher Curls 140
Treadmill 30 min.
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Post by billduncan on Apr 26, 2008 22:22:15 GMT -5
I was so impressed with how well run the meet today was. I squatted 534, benched 287, and pulled 507. A little improvement with time to get the numbers even higher by July (though not as high as the Pope). Can't wait to hang out with the VA crew again.
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Post by jimpope on Apr 28, 2008 18:44:05 GMT -5
4-28-08
Squats-(bwt 327.2) I made a trip to the chiropractor before my squats to get some adjustments. Its been awhile since I've seen one.
sit ups 85
Raw (just a belt and knee sleeves)
375x5
405x5
445x5
445x5
445x5
445x5
575x0 I stood up with the weight and my lower back really felt loose from the chiropractor. I decided to wait until the next squat day to give it a ride.
Add 5lbs on next squat day 5-04-08
4 set of 5
Leg Curls 210
Rear delts (machine) 185
Shrugs 405 (over hand grip)
U.R. Rows 140
Pull Downs front 200
T- Rows 135
Seated Rows 205
Treadmill 15 min
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Post by jimpope on May 2, 2008 12:26:48 GMT -5
05-02-08
Bench-(bwt 329) The BWT is slowly move up so I have to get it back down. I decided to move up the warm up number on the bench to shorten the gap.
sit ups 85
Raw (just a belt)
Barx10 1pause
245x10 1 pause
295x5 1 pause
320x5 1 pause
320x5 1 pause
320x5 1 pause
320x5 1 pause
405x0 Did it with no lift off
385x0 Did it with no lift off
I should of known better than try the second heavy one
add 5lbs on next Bench day 05-08--08
4 set of 5
Close Grip Bench 260
DIPS 5,3,3,3
CB Tricep Ext. 125
Tricep Ext 110
Seated DB Curls 55
Standing CB Curls 125
Preacher Curls 140
Treadmill 30 min.
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Post by jimpope on May 4, 2008 15:54:28 GMT -5
05-04-08
Squats-(bwt 332) I my BWT is starting to become a problem. I've been able to keep it around 325 for a long time and I need to keep under that . The top performance of the the day goes to my son (Jake) with a 415lb deadlift and a PR.
I will also be taking a new job at work and my work schedule is going to change. With the change, I will be without spotters on squat day except every other weekend with Ron. So I may have to make some adjustments to get my squats in the days that Ron and Jake aren't aroud to spot. I will be hitting squats and deadlifts again next sunday to get on the new schedule.
sit ups 91
Raw (just a belt & knee sleeves)
375x5
425x5
450x5
450x5
450x5
450x5
575x1
Add 5lbs on next squat day 5-11-08
Deads(just belt)
525x1
620x1
620x1
650x1
Add 5lbs on next deadlift day 5-11-08
4 set of 5
Leg Curls 210
Rear delts (machine) 210
Shrugs 495 (Hook grip)
U.R. Rows 135
Pull Downs front 200
T- Rows 135
Seated Rows 220
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Post by billduncan on May 5, 2008 17:44:02 GMT -5
Jim, Wade Johnson suggested I consider this as a possibility It's called the free spotter www.shermworks.comOn the site it's $129.99 Go to youtube and see Wade demonstrate search you tube for "squat w/ self spotter" |
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Post by jimpope on May 5, 2008 20:43:54 GMT -5
Jim, Wade Johnson suggested I consider this as a possibility It's called the free spotter www.shermworks.comOn the site it's $129.99 Go to youtube and see Wade demonstrate search you tube for "squat w/ self spotter" Bill, Thanks for the suggestion but I can't use a power rack to do my squats. With the power rack I can't get my hands wide enough on the bar. |
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Post by jimpope on May 8, 2008 11:05:05 GMT -5
05-08-08
Bench-(bwt 330)
sit ups 95
Raw (just a belt)
Barx10 1pause
245x10 1 pause
295x5 1 pause
325x5 1 pause
325x5 1 pause
325x5 1 pause
325x5 1 pause
405x0 No lift off I guess I will have to drop this down a little to get the lift
add 5lbs on next Bench day 05-15--08
4 set of 5
Close Grip Bench 265
DIPS 5,4,4,3
CB Tricep Ext. 135
Tricep Ext 110
Seated DB Curls 55
Standing CB Curls 135
Preacher Curls 150
Treadmill 30 min.
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Post by jimpope on May 11, 2008 14:34:07 GMT -5
5-11-08
Squats-(bwt 329) Didn't have Ron to keep us going today.
sit ups 50x2
Raw (just a belt & knee sleeves)
385x5
405x5
455x5
455x5
455x5
455x5
575x1
Add 5lbs on next squat day 5-20-08
Deads(just belt)
525x1
635x1
635x1
675x1 I got the weight up but I just couldn't get my shoulders back.
Next deadlift day 5-25-08
4 set of 5
Leg Curls 215
Rear delts (machine) 215
Shrugs 495 (Hook grip)
U.R. Rows 145
Pull Downs front 200
T- Rows 135
Seated Rows 220
Treadmill 30 min.
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Post by jimpope on May 15, 2008 12:21:39 GMT -5
05-15-08
Bench-(bwt 330)
sit ups 50x2
Raw (just a belt)
Barx10 1pause
275x5 1 pause
315x5 1 pause
330x5 1 pause
330x5 1 pause
330x5 1 pause
330x5 1 pause
385x2 No lift off
add 5lbs on next Bench day 05-23--08
4 set of 5
Close Grip Bench 275
DIPS 5,5,4,3
CB Tricep Ext. 135
Tricep Ext 110
Seated DB Curls 55
Standing CB Curls 135
Preacher Curls 150
Treadmill 30 min.
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Post by jimpope on May 20, 2008 19:56:48 GMT -5
5-20-08
Squats-(bwt 330) Today I got the chance to lift with Josh and Sonny for the first time. I've done some fast workouts before but today took care of my cardio for the week. I don't think all 7 sets of squat took more than 45 min start to finish. Change is good for you as long as you can squat another day. Thanks Josh and Sonny
sit ups 50x2
Raw (just a belt and knee sleeves)
385x5
405x5
460x5
460x5
460x5
460x5
575x1 Got the depth but the back rounded on the way up. I wanted two
Add 5lbs on next squat day 5-25-08
4 set of 5
Leg Curls 215
Rear delts (machine) 215
Shrugs 495 (over hand grip)
At this point the tank was empty and I called it a night. I look forward to the next squat day with them. Great workout!!!!!
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Post by jimpope on May 23, 2008 14:18:26 GMT -5
05-23-08
Bench-(bwt 331.2)
sit ups 50x2
Raw (just a belt) with no lift off
Barx10 1pause
275x5 1 pause
315x5 1 pause
335x5 1 pause
335x5 1 pause
335x5 1 pause
335x5 1 pause
395x1
add 5lbs on next Bench day 05-29--08
4 set of 5
Close Grip Bench 275
DIPS 5,5,4,5
CB Tricep Ext. 135
Tricep Ext 110
Seated DB Curls 55
Standing CB Curls 135
Preacher Curls 150
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Post by jimpope on May 25, 2008 15:41:57 GMT -5
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