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Old 04-30-2009, 09:02 PM   #11
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default 04/29/09

04/29/09
BW 80.3kg / 177lbs (PM)
-Back Squats: 115 x5x3
Got it this time. Some less than perfect reps but nothing terrible. Stay put for a couple sessions.
-Bench Press: 72.5 x5/5/4
Arrg, I have this in me. Got distracted on the last rep.
-Power Cleans: 70 x3x5
Solid. I mean solid. These were popping up no problem. Start at 72.5 next time around and drop down if needed.

Feeling Good. Need to eat more.
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Old 05-01-2009, 06:12 PM   #12
Troy Archie
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Default 01/05/09

01/05/09
BW 80.7kg / 178lbs (PM)
-Back Squats: 115 x5x3
Stay put. Much better form and the third set was my best set. Really stayed tight, kept my knees out and pushed my arms up on the last one.
-Shoulder Press: 50 x5x3
Solid and easy. Try 51kg
-Deadlifts: 125 x5
Was suppose to be weighted pull-ups but someone was doing a CF workout so did 85% my working set.
-Evil Wheel Work

Feeling good. Bit sore but fresh. Been having problems sleeping lately and waking up earlier than I have and want to. I sleep intensly up untill about 5:30-6 and then I wake up, toss and turn and sometimes fall asleep. Annoying but I'm still getting around 7.5h.
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Old 05-04-2009, 08:03 PM   #13
Troy Archie
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Default 04/05/09

04/05/09
BW 81.1kg / 179lbs (PM)
-Back Squats: 116 x5x3
Fucking heavy. Knees coming in too much and wasn't feeling solid. Lifted it though. This is the heaviest I've ever gone and that was with LBBS.
-Bench Press: 72.5 x5x3*
*Again, had a little bit of help on that last rep. Can't fucking get that last one.
-Weighted Pull-ups: 17.5 x5/4/3
-Weighted Plank: 15kg @60sec x4

Still coming in. I keep saying I need to come in on the weekend and do some stretching, foam roller and joint mobility. Didn't sleep as much as I'd like over the weekend but made up for it in eating. Slept well last night.
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Old 05-06-2009, 06:29 PM   #14
Troy Archie
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Default 06/05/09

06/05/09
BW 81.1kg / 179lbs (PM)
Light Row
-Back Squats: 116 x5/4*/5
Fucking bullshit. Some fucker knocked me off balance on my last rep of the set and sent me teetering over. Got a good loud "Fuck you!" out of me as the weight pinned me down. Still pissed off about that.
Knees out is a good cue. Tried a narrower grip but it didn't feel good.

-Shoulder Press: 51 x5/5/4
I'll have this next time. Need to keep a wide stance which keeps me tight.
-Deadlifts: 147.5 x5
Fucking heavy. Stay put.
-Power Cleans: 72.5 x3 | 70 x3x2
Tough work after the deadlifts.

Feeling good.
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Old 05-08-2009, 07:00 PM   #15
Troy Archie
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Default 08/05/09

08/05/09
BW 80.5kg / 177lbs (PM)
-Back Squats: 116 x5x3
Solid. Lean back, control down, knees out.
-Bench Press: 72.5 x5/4/4 | 60 x5x2
Need to scale down and do a back off.
-Deadhang Pull-ups: 9-7-5
-Evil Wheel work - standing incline

Feeling good. Shoulders acting was acting up a bit on the bench presses. Time to scale back on the bench and give myself a little rest.
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Old 05-11-2009, 07:17 PM   #16
Troy Archie
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Default 11/05/09

11/05/09
BW 81.7kg / 180lbs (PM)
-Back Squats: 116.5 x5x3
First set solid. Second set a bit weak. Third set was a tough. Good work and solid effort. Stay put.
-Shoulder Press: 51 x5x3
Some major lean back but I managed to get it up. I feel I can be way tighter. Stay put on work on form.
-Deadhang Pull-ups: 10/8/6
-Evil Wheel: Standing Incline

Tired and cognitively spent walking in. Went home after school feeling like shit, laid down for a nap but couldn't fall asleep. Forced myself up, had a coffee and went down the gym and had a great session. Love that feeling. Didn't feel I ate enough on the weekend but the scale says otherwise.
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Old 05-13-2009, 08:18 PM   #17
Troy Archie
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Default 13/05/09

13/05/09
BW 82kg / 180lbs (PM)
-Back Squats: 116.5 x5x3
Solid work. Much better than Monday's session. 117.5 next week.
-Bench Press: 65 x5x3
Scaling back and reworking up.
-Power Cleans: 72.5 x3x2 | 70 x3x3
70 was easy but 72.5 was killer. Go for 3 sets at 72.5 next time.
-Weighted Plank: 15kg X60sec x2 | 20kg X60sec x2
These make me neauseous. Love 'em.
-Stretch

Bit intimated going in. Wasn't feeling strong and the weights seemed daunting but pushed through it did what needed to be done. Shoulder's been acting up lately but not as bad as before and not outside of the gym.
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Old 05-25-2009, 12:39 PM   #18
Troy Archie
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Default 15/05/09

Away for a couple days to a binge-drinking, I mean music festival this weekend. 4 days completely off plus my computer broke down there's a log jam of updates.

15/05/09
BW 82kg / 180lbs (PM)
-Back Squats: 116.5 x5x3
-Shoulder Presses: 51 x5x3
-Weighted Pull-ups: 17.5 x5x3
-Evil Wheel Roll-outs:
Standing Incline 5x3

Feeling ok coming in.
BS heavy; 3rd set the best again. Cues "chest up-control down-knees out" seems to work the best.
Shoulder Press heavy; lots of bend on 1st set, 3rd ok.


18/05/09
BW 83kg / 183lbs (PM)
Row 500m
-Back Squats: 117.5 x5x3
-Behind the Neck Presses: 40 x5x3
-Deadhang pull-ups: 10/8/6
-Weighted Plank:
20kg @60sec x3

Was suppose to do bench presses but my shoulder was not liking it so I did Behind the Neck Presses instead, pain free. I'm feeling really tight in my mid-upper back lately and have brought in bent over flyes in my warm-up and went light on the BNP. Why? Because when I was O-lifting that's what my coach had me do to increase flexibilty in my shoulder. I'm thinking I might ditch the bench press. I keep getting up to a certain weight and my shoulder acts up on me. I'll try ring dips. Physio would be a good idea too.

20/05/09
BW 82.3kg / 181lbs
Row 500m
-Back Squats: 117.5 x5x3
Heavy & hard but done. 3rd set the best.
-Shoulder Presses: 51.5 x4x3
BNP cut into me
-Deadlifts: 147.5 x5
Solid. Try 150
-Power Cleans: 72.5 x3x3
Awesome. Try for 72.5 x3x5
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Old 05-25-2009, 07:06 PM   #19
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default 25/05/09

25/05/09
BW 82.3kg / 181lbs (PM)
Row 500m
-Back Squats: 110 x5x3
-Shoulder Presses: 50 x5x3
-Deadhang Pull-ups: 10/8/6
-Plank - Weighted:
20kg @60sec x3

4 days off, lots of beer drunk and too much sun so I decided to take it easy and go light coming back. Shoulder Presses Solid. Could have gone much heavier on the squats but just didn't have it me mentaly. Going to work my way back up to 117.5 x5x3 and then shoot for 120 x5x3 for the end of June. 117.5 x5x3 was my goal for May and I managed it a week early.
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Old 05-27-2009, 07:07 PM   #20
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default 27/05/09

27/05/09
BW 82kg / 180lbs (PM)
Row 500m
-Back Squats: 115 x5x3
Much much heavier than I'd of liked. Might stick with it for one more session but it'll be a day on decision.
-Power Cleans: 72.5 x3 | 70 x3x4
Heavy. Really wanted 72.5 x3x5. Alas.
-Evil wheel work

Tired and feeling down. Not much sleep last night and weighted in light. A good nights sleep should put me back on track.

I tried giving bench presess a go and warmed up with them but my shoulder didn't take. I need to get into some physio. Shoulder presses nip me a bit but only during the warm-up and first rep of the set.
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