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Old 07-28-2007, 05:11 PM   #1
Patrick Donnelly
Banned Patrick Donnelly is offline
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Location: College Park  MD
Posts: 1,162
590#, at a bodyweight of 176#. I really hoped I could have gotten the 10 more to hit 600, but I guess not. I'll try it again in about 5 weeks, and will aim for the low-ish 600's.

I spent a few weeks this summer doing only strength training, because I was terribly weak... It took me about 4 weeks to figure out something that actually worked (diet and workout wise), but once I did it was fun. I had about three weeks of that, but now I need to begin more MetCon work for Cross Country.

My multiple rep maxes increased dramatically (eg. 15# solidly on my deadlift 6RM), though my 1RM's... not so much.

- 1x5, 95#
- 1x4, 135#
- 1x3, 165#
- 1x1, 185# (end warm up sets)
1. 195# - complete
2. 200# - fail
3. 200# - fail
So my 1RM is still somewhere between my 2RM of 195#, and 200#.. I need fractionals!
(This is the work of slow-twitch tissue from my Cross Country background. I'll correct that once this final season ends.)

shoulder press:
- 1x5, 45#
- 1x4, 70#
- 1x3, 95#
1. 110# - complete
2. 115# - complete
3. 120# - fail
A lot of grunting here to squeeze these out... I liked it. My form on these is solid now, definitely was not before...

- 1x3, 185#
- 1x2, 225#
- 1x1, 155#
1. 280# - complete (PR)
2. 290# - fail
3. 290# - fail
The first 290# failed because of grip. The second one failed because of form (I used a hook grip, which really mashed my thumbs...). The form on none of them was all that spectacular, because I was already worn out. From recordings of myself, I noticed that my butt was rising parallel to the ground before I lifted the barbell anywhere. That's a lot of movement gone to waste. I'll correct that for next time.

I'm so glad I'm starting MetCon again. :-)
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Old 07-29-2007, 12:35 AM   #2
Blair Robert Lowe
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Location: Sacramento  CA
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Good job, man.

Ugh, X-country. My body rebelled against me doing it and I ended up quitting. It did not like long distances every day and my ankles rolled and sprained a few times. It was actually the numerous dog chases that made me sick of it though.
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Old 07-29-2007, 06:24 AM   #3
Patrick Donnelly
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Hahah... I've only been chased by a dog once during practice...

And ended up accidentally kicking it. :whistling:
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Old 07-30-2007, 07:43 AM   #4
Roark Marsh
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Join Date: Mar 2007
Location: Cambridge  MA
Posts: 124

Are your lightest plates 2.5s or 5s? You know you could always load the bar with one 2.5 (if you have them) instead of two. If you've already got 200 lbs on the bar you're not going to notice a few percent mismatch.
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Old 07-30-2007, 12:53 PM   #5
Patrick Donnelly
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Re: Roark
2.5#, but I'd go crazy if they weren't symmetrical.
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