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  1. Thread: Hammer's Log

    by mrky03
    Replies
    2,182
    Views
    120,909

    Mike, I have became Kristin fan! What an athlete!...

    Mike, I have became Kristin fan! What an athlete! I know you're very proud!
  2. Thread: MC Journal

    by mrky03
    Replies
    1,392
    Views
    61,756

    Congrats Keith!

    Congrats Keith!
  3. Thread: Hammer's Log

    by mrky03
    Replies
    2,182
    Views
    120,909

    Good to hear Mike!

    Good to hear Mike!
  4. Replies
    1,210
    Views
    45,830

    Monday is leg day! Squats 135x10 225x6...

    Monday is leg day!


    Squats
    135x10
    225x6
    275x6
    335x2(paused)
    365x1(paused)
    395x6,6,5,5,5
  5. Replies
    1,210
    Views
    45,830

    Bench press 135x10 185x6 225x6 245x6,6 ...

    Bench press
    135x10
    185x6
    225x6
    245x6,6


    Incline dumbell
    60x10
    75x6
  6. Thread: Rick's Notes

    by mrky03
    Replies
    1,497
    Views
    67,220

    Like clockwork Rick!

    Like clockwork Rick!
  7. Thread: Hammer's Log

    by mrky03
    Replies
    2,182
    Views
    120,909

    That is good news concidering what they were...

    That is good news concidering what they were saying! You will overcome this!
  8. Replies
    1,210
    Views
    45,830

    Squats 135x8 225x6 275x5 335x2 365x1(paused)...

    Squats
    135x8
    225x6
    275x5
    335x2
    365x1(paused)
    390x6,6,6,4,5


    Sldl
  9. Replies
    1,210
    Views
    45,830

    OHP (standing) 95x10 115x6 135x4 155x2 165x1...

    OHP (standing)
    95x10
    115x6
    135x4
    155x2
    165x1
    175x6,6,5


    Laterals
  10. Thread: Hammer's Log

    by mrky03
    Replies
    2,182
    Views
    120,909

    Mike, so sorry to hear about this. I will keep...

    Mike, so sorry to hear about this. I will keep you in my prayers brother.
  11. Replies
    9
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    10,767

    Curt, sadly Denny Gable is deceased. Robby talks...

    Curt, sadly Denny Gable is deceased. Robby talks about it in his book, the Black Prince.
  12. Replies
    1,210
    Views
    45,830

    Keith, aside from becoming a grandfather this...

    Keith, aside from becoming a grandfather this may! I'm planning on competing I haven't decided on what show though.
  13. Replies
    1,210
    Views
    45,830

    Bent over rows 135x6 185x6 225x6 265x4...

    Bent over rows
    135x6
    185x6
    225x6
    265x4
    295x6,6


    Pulldowns
    220x5,4
  14. Replies
    1,210
    Views
    45,830

    Bent over row 135x10 185x5 225x5 275x1...

    Bent over row
    135x10
    185x5
    225x5
    275x1
    295x5,5,4


    Pulldown
    210x6,5
  15. Thread: MC Journal

    by mrky03
    Replies
    1,392
    Views
    61,756

    Understand Keith!

    Understand Keith!
  16. Replies
    1,210
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    45,830

    Standing calf raise 165x6 225x6 300x8,8,7 (all...

    Standing calf raise
    165x6
    225x6
    300x8,8,7 (all reps paused)


    Seated calf raise
    4 plates x8,6,6 (paused)
  17. Replies
    1,210
    Views
    45,830

    Thanks Mac, I've really been working on my...

    Thanks Mac, I've really been working on my mobility this past year.
  18. Replies
    1,210
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    45,830

    [QUOTE=masterschamp;2047929]That hurts just...

    [QUOTE=masterschamp;2047929]That hurts just watching![/QUOTE
    it does hurt! Lol In a good way though!
  19. Replies
    1,210
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    45,830

    Warm up with my usual mobility work, Defranco...

    Warm up with my usual mobility work, Defranco limber 11.


    Squats
    Bar x10
    135x6
    225x6
    275x4
    315x4
    335x1 (all warmup sets paused at the bottom)
  20. Replies
    1,210
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    45,830

    http://youtu.be/MPjfdsQmlPw

    http://youtu.be/MPjfdsQmlPw
  21. Replies
    1,210
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    45,830

    Squats 135x6 225x6 275x6 315x6 365x6,5,5,5,4...

    Squats
    135x6
    225x6
    275x6
    315x6
    365x6,5,5,5,4

    lunges
    135x6
    145x5
  22. Replies
    1,210
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    45,830

    http://youtu.be/QhDA4CfaWJo 170x6 on OHP last...

    http://youtu.be/QhDA4CfaWJo

    170x6 on OHP last one was a grinder!
  23. Replies
    313
    Views
    26,942

    Right, I'm just using it as a means of lifting...

    Right, I'm just using it as a means of lifting some heavier weights on my core lifts then doing my volume work. Seems to keep me injury free.
  24. Replies
    3,448
    Views
    142,561

    Ha! This has marketing possibilities!

    Ha! This has marketing possibilities!
  25. Replies
    1,210
    Views
    45,830

    thanks Mac, I'm trying to give it my best!

    thanks Mac, I'm trying to give it my best!
  26. Replies
    1,210
    Views
    45,830

    Bench press 135x10 185x10 210x3 240x3...

    Bench press
    135x10
    185x10
    210x3
    240x3
    270x5(amrap)
    240x10
    210x16
  27. Thread: Hammer's Log

    by mrky03
    Replies
    2,182
    Views
    120,909

    Don't you just love it? Lol

    Don't you just love it? Lol
  28. Replies
    313
    Views
    26,942

    Good stuff! I started doing Wendler 5/3/1 last...

    Good stuff! I started doing Wendler 5/3/1 last winter, first time I ever followed planned programming. I made the best strength gains I've had in years.
  29. Replies
    1,210
    Views
    45,830

    Squats 135x10 225x5 275x5 305x3 350x3...

    Squats
    135x10
    225x5
    275x5
    305x3
    350x3
    390x9(amrap)
    350x10
    305x14
  30. Replies
    313
    Views
    26,942

    Good job, what programming do you follow for...

    Good job, what programming do you follow for power lifting?
  31. Replies
    1,210
    Views
    45,830

    Just training for the joy of it! Thanks though, I...

    Just training for the joy of it! Thanks though, I may compete next year.
  32. Thread: Hammer's Log

    by mrky03
    Replies
    2,182
    Views
    120,909

    I will be happy for you when you get this done...

    I will be happy for you when you get this done and on the road to recovery! I know what you mean about the adductor, mine kill me for a week after I come back from a layoff!
  33. Replies
    255
    Views
    28,776

    I would be happy with just the power rack and...

    I would be happy with just the power rack and weights! Nice set up James!
  34. Replies
    1,210
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    45,830

    Thanks guys, I'm looking to pull some decent...

    Thanks guys, I'm looking to pull some decent numbers soon. I started a new 5/3/1 training cycle. The weights moved pretty fast today.
  35. Replies
    1,210
    Views
    45,830

    Dead lifts 135x5 225x5 315x5 340x5 390x5...

    Dead lifts
    135x5
    225x5
    315x5
    340x5
    390x5
    440x10 (amrap)


    GHR
  36. Replies
    1,210
    Views
    45,830

    Thursday, shoulders, bi's and tri's OHP...

    Thursday, shoulders, bi's and tri's


    OHP
    95x10
    115x10
    125x5
    145x5
    160x8(amrap)
    145x10
  37. Thread: Hammer's Log

    by mrky03
    Replies
    2,182
    Views
    120,909

    Surgery still on for next month? I hear ya about...

    Surgery still on for next month? I hear ya about being sore!
  38. Replies
    1,210
    Views
    45,830

    Changing up my split, did chest/lats today. ...

    Changing up my split, did chest/lats today.


    Bench press
    Warmup then
    195x5
    225x5
    255x10(amrap set)
    225x12
    195x15 (down sets)
  39. Replies
    1,210
    Views
    45,830

    Monday's squat workout Started a new 5/3/1 cycle...

    Monday's squat workout
    Started a new 5/3/1 cycle


    Squats
    135x10
    225x10
    245x6
    285x5
    325x5
  40. Replies
    1,210
    Views
    45,830

    I haven't mentioned it but I foam roll/lacrosse...

    I haven't mentioned it but I foam roll/lacrosse ball and do mobility work before every workout. This has helped tremendously, cut down a lot on those nagging injuries.


    Bench press
    135x10...
  41. Replies
    1,210
    Views
    45,830

    Squats (switching back to low bar) 135x6 225x6...

    Squats (switching back to low bar)
    135x6
    225x6
    315x6
    365x6
    385x6
    405x6,6,6


    Nautilus Nytro leg press
  42. Thread: MC Journal

    by mrky03
    Replies
    1,392
    Views
    61,756

    Counting down!

    Counting down!
  43. Replies
    1,210
    Views
    45,830

    Pull ups (85%) Bdwt x 10,10 Bdwt+53lb kettle...

    Pull ups (85%)
    Bdwt x 10,10
    Bdwt+53lb kettle bell x 8,4,3


    OHP (85%)
    135x6
    155x2
    175x5,3,3
  44. Replies
    1,210
    Views
    45,830

    Ok, this was the end of my four week cycle but...

    Ok, this was the end of my four week cycle but since I had such a dismal performance last week I stayed at about 85% of my estimated max today.


    Dead lifts
    135x6
    225x6
    315x6
    405x1
    455x1...
  45. Replies
    1,210
    Views
    45,830

    Bench press (95%) 125x10 185x10 225x4 275x1...

    Bench press (95%)
    125x10
    185x10
    225x4
    275x1
    310x3(amrap)
    310x2
    315x1
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