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Old 08-09-2021, 10:39 AM   #7526
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Re: cha59's log

8/6

DL
225x5x2
315x3
405x2

suit
495x1
585x1
635x1
635x1

Everything moved pretty well. Form was pretty solid, but not perfect.


rack pulls ~3" below the knees
445x2
535x2
645x2
735x1



8/8
shoulder rehab stuff
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Old 08-12-2021, 11:16 AM   #7527
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Re: cha59's log

8/10

TBDL off 1.5" mats
255x3
255x5
345x3
455x2
545x2

suit
655x2
745x1
800x1 - This felt pretty heavy and the knurling on the bar is pretty bad, so it was hard to hang onto. I still got it though.

belt squats
180x10
added black band
270x10
360x10
410x8
450x6
500x5

offset step ups with 25 lb plate
2 sets of 15 per leg



8/11
shoulder rehab
light back stuff
light arm stuff
light ab stuff
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Old 08-12-2021, 07:32 PM   #7528
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Re: cha59's log

Quote:
Originally Posted by cha59 View Post

800x1 - This felt pretty heavy and the knurling on the bar is pretty bad, so it was hard to hang onto. I still got it though.
Narrator: 800lbs is indeed pretty heavy
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Old 08-19-2021, 04:14 PM   #7529
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Re: cha59's log

8/13

DL
225x5x2
315x3
405x2

suit
495x1
585x1
655x1
675x1 - this was about as much of a grind as I am capable of. I got just a tiny bit forward, but I got it locked out.

The last heavy pull got me a bit worn out, so I only did one set of secondary.

briefs
455 + blue (very fat) bands x 1

offset step ups


8/15
shoulder rehab, single arm DB press, etc


8/17
rack pulls from middle of kneecaps
245x5x2
335x3
445x2
535x2
All that was double overhand^

suit & straps
645x2
735x2
805x1
845xf - I probably had 825 in me. I made too big of a jump.

belt squats
270x10
360x10
added black band
410x10
450x8
500x5

offset step ups
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Old 08-23-2021, 01:55 PM   #7530
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Re: cha59's log

8/20

DL

225x5x2
315x3
405x2

suit
495x1
585x1
675x1 - this wasn't fast, but it moved better than last week.
690x1 - glued to the floor

Band DL in briefs
Band tension estimated as max tension from Lifting Large's band tension chart
365 + ~300 bands x 1
365 + ~400 bands x 1
365 + ~560 bands x 1 - omg, this was very difficult to lock out.
I'd guess the actual tension on the last set was something between ~500-550.

I was spent after that, so I stopped. My CNS took a beating.


8/22
shoulder rehab stuff
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Old 08-23-2021, 02:22 PM   #7531
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Re: cha59's log

Anyone else watch the WPO over the weekend? For those unaware, WPO is the biggest meet for only the very best multiply lifters in the world. Only 20 women and 19 men competed.

Some highlights:

3 women from MN placed in the top 15. Two of those are teammates of mine - they finished 11 & 12.

Dave ****ing Hoff is amazing. He opened with 1174 squat. His 2nd attempt would have been ~1253. I think the right side of the monolift hook hit the bar when they were pulling it, which pulled him forward a little. He couldnt do a 1250 lb calf raise (pussy, lol) so he basically did a good morning and the spotters saved him. This tore his hamstring, so he skipped his 3rd squat.

I know from my experience at WPC worlds last year that you can bench very well with a freshly torn hammy, so I was hoping Hoff would put up a big bench. He did not disappoint.

He went 1008/1047 miss/1047 good on bench - that broke his own record for the heaviest bench ever in a full meet.

DLs, he went 500/551/600 to take down his 4th straight WPO title by an easy 28 points. You could tell he was really hurting when he DLed. A little birdie told me he might have had some help with some pain killing stuff after squats, but still, this was a bad hammy tear - worse than the one I suffered at WPC worlds last year. Pulling 600 with that was pretty incredible.

2nd through 4th was a great battle. Anthony Hobaica got his 3rd DL & put up a 2359 total at 198 for a 661 gloss score to take a slim lead over Matt Minuth. Minuth missed his 2nd and 3rd DLs to take 3rd with a 2606 total and a 659 gloss score (2 points from 2nd). Daniel Tinajero, who is a great guy and one of the best technical lifters I know, took 4th with a PR 2513 total and a 647 gloss score - Danny attempted 810 on his 3rd DL which would have given him 2nd place. He got it most of the way up, then lost his grip just short of lockout.

Bob Merkh's missed 3rd squat was the most amazing performance of spotters I have ever seen & maybe the best highlight of the whole meet. Merck was squatting something over 1100 lbs. At the top, the bar started rolling off his back. Robert Bain was the middle spotter. Bain saw the bar coming out of Merck's hand and he made a split second decision to call for the other four spotters to grab the weight, then he bumped Merck forward with his hips and grabbed the bar like he was doing a zercher squat. The spotters racked it as Merck flew forward, safely out of the way. I've personally been a part of spotting & catching so many 1000+ lb squat misses I cant count, but I have never seen anything like what those spotters did today. it was incredible. And its the mirror opposite of the fiascos you see with terrible spotters in some other federations (USAPL/IPF especially). APF/WPC/WPO is by far the best.

If you want to watch this meet, you can see the videos from it on WPO's FB page. They have one video each for womens squat, bench & DL and one each for mens squat bench & DL. https://www.facebook.com/worldpowerorg
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Old 08-25-2021, 06:29 PM   #7532
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Re: cha59's log

8/24

reverse band conventional DLs off Rogue wagon wheels - I am guessing the assistance from the bands was between 150 - 200 at the bottom and not much at the top.

356x5
556x3

suit & straps
666x2
776x1
826xf - stalled around knees
776x1
Using straps made setting up for this hard. The bar is just a bit too low to get a breath and get into good pulling position conventional style after getting the straps set. I took off a pair of 55s and did a couple sets without straps.
666x3x2

belt squats
270x10
270 + a purple band (~80 lbs at top) x 10
360 + band x 10
450 + band x 8
500 + band x 6


offset step ups with 53 lb KB
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Old 08-25-2021, 08:40 PM   #7533
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Re: cha59's log

Yikes those lifts at the meet sound incredible
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Old 08-29-2021, 11:16 AM   #7534
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Re: cha59's log

Quote:
Originally Posted by feel wrath View Post
Yikes those lifts at the meet sound incredible
It was fun to watch. Check out the link - its all available to watch through it.
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Old 08-29-2021, 11:21 AM   #7535
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Re: cha59's log

8/27

DL
225x5x2
315x3
405x2

suit
495x1
585x1
675x1 - I got the tip of my left pinkie caught on my sock, which sort of made my hips shift right, but I pulled through it.

rack pulls from mid knees vs bands
335x3 + ~110 lbs bands
425x3 + ~110 lbs bands
515x3 + ~110 lbs bands
625x3 + ~110 lbs bands
715x3 + ~110 lbs bands
765x1 + ~110 lbs bands
805x1 + ~110 lbs bands - this was fairly hard.

1 leg offset RDLs w/53 lb KB
3 sets
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Old 08-29-2021, 12:21 PM   #7536
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Re: cha59's log

Thanks for posting that recap of the meet. It sounds like it was awesome.
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Old 08-29-2021, 06:00 PM   #7537
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Re: cha59's log

Quote:
Originally Posted by Rich Muny View Post
Thanks for posting that recap of the meet. It sounds like it was awesome.
yeah, I love watching the WPO. I know a lot of, if not most of, the lifters, spotters, judges, ect., which makes it fun to cheer for many of these people, and it is the best geared lifting meet in the world.
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Old 08-29-2021, 06:03 PM   #7538
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Re: cha59's log

8/29

Shoulder rehab stuff
banded 1 arm PNF D2 flexion
standing 3 way
band pull aparts
a few other Buchberger exercises
1 arm DB presses

band jacknifes
earthquake bar pulldowns
concentration curls
machine tricep pushdowns
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Old 09-02-2021, 05:23 PM   #7539
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Re: cha59's log

8/31

trap bar DL off 1.5" mats
266x5x2
466x5
556x2

suit
666x1
756x1
816x1
https://rumble.com/vm0jhf-816-lb-tra...f=6zof&mrefc=2

briefs only
666x2x2

belt squats vs 150 lbs of band in briefs
270x10
360x10
405x10 (misload)
500 (~650 at the top) x7 - this was very hard. I had two guys spotting me so I could get close to failure.
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Old 09-02-2021, 05:41 PM   #7540
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Re: cha59's log

That 816x1 looked easy.
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Old 09-02-2021, 09:37 PM   #7541
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Re: cha59's log

Quote:
Originally Posted by Rich Muny View Post
That 816x1 looked easy.
that's a comment no one will ever make after watching me lift!

and you're right it did - great lifting as ever cha
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Old 09-03-2021, 11:26 AM   #7542
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Re: cha59's log

Quote:
Originally Posted by Rich Muny View Post
That 816x1 looked easy.
Thanks! It looked easier than it felt.

Quote:
Originally Posted by feel wrath View Post
that's a comment no one will ever make after watching me lift!

and you're right it did - great lifting as ever cha
Thanks!
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Old 09-03-2021, 12:02 PM   #7543
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Re: cha59's log

9/2

shoulder rehab stuff - I needed that.
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Old 09-07-2021, 11:35 AM   #7544
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Re: cha59's log

9/3

DL
225x5x2
315x3
405x2

suit - I used my two ply Inzer Fusion size 38
495x1
585x1
625x1
625x1

belt squats in briefs
vs 150 lbs of bands
270+ bands x10
360 + bands x 10
450 + bands x 8
500 + bands x 7 - near failure

offset 1 leg RDLs
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Old 09-07-2021, 11:38 AM   #7545
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Re: cha59's log

9/5

shoulder rehab stuff including
1 arm DB press
chaos pushups
lots of little stuff

plate loaded machine rows
204x12
294x10
384x10
434x8

concentration curls

tricep stuff
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Old 09-15-2021, 12:34 PM   #7546
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Re: cha59's log

I've been pulling lots of heavy **** and have some videos of some of it.


9/7

rack pulls from top of kneecaps
up to 922 x 2
https://rumble.com/vmjqqp-922x2-rack-pull.html

I dont remember what else I did, but it was probably heavy belt squats.


9/10

DL
240x5x2
315x3
405x2

suit
515x1
585x1
625x1x2
https://rumble.com/vmjqt7-625-lb-dl.html
Form was pretty solid.

Rack pulls below the knees
up to 535 lbs bar weight + 415 in band tension at the top
https://rumble.com/vmjqv5-rack-pull-...d-tension.html



9/12
shoulder rehab stuff



9/14
trap bar DL off 1.5" mats
266x5x2
466x5
556x3

suit
666x1
756x1
826x1 - 10 lb PR
https://rumble.com/vmjqw9-826-lb-tbdl.html

added purple bands
666x1

green bands
666x1

blue bands
666x1

blue + purple bands
666x1
https://rumble.com/vmjr0f-tbdl-with-...00-to-500.html
This was probably the most difficult lockout I have done. I could not hold it for long because the knurling on this trap bar sucks - its almost non-existent. I dont know what the real band tension was. I am guessing the last set had roughly 400 - 500 lbs of band tension at the top. According to the Liftinglarge band tension chart, these bands should have between 170 lbs and 560 lbs of tension depending how much they are stretched.


offset step ups
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Old 09-19-2021, 08:05 PM   #7547
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Re: cha59's log

9/15

shoulder rehab stuff


9/17
DL
265x5
245x5
315x3
405x2

suit
495x1 - it felt like no weight was on the bar
585x1 fast, solid
625x1 sort of fast, but the right side came a bit forward
645x1 - it felt slow, but on video it looked better than it felt. I think I did too much thinking and too little getting into a rage and pulling hard because I was so focused on keeping the right side of the bar in.
https://rumble.com/vmpx71-dl-645.html


rack pulls ~1" below the knees
535x2
645x2
735x1
825x1 - this was very hard
https://rumble.com/vmpx8f-825-lb-rack-pull.html


KB swings vs band around waist
53x30
53x30
106x15
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Old 09-19-2021, 08:44 PM   #7548
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Re: cha59's log

9/19

shoulder rehab - lots of stuff, plus the stuff below
1 arm DB press
chaos pushups
band jacknifes
machine rows up to 300x14 - this is improving
concentration curls
tricep rope pushdowns
cable pulldowns
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Old 09-23-2021, 10:39 AM   #7549
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Re: cha59's log

9/21

trap bar DL off 1.5" mats
266x5x2
466x5
556x3

suit
666x1
756x1
806x1
836x1 - 10 lb pr


belt squats vs big blue and green bands (~270 lbs resistance at the top)
180x10
270x10
360x8
410x8
450x7

GHR
20
vs tight purple band x 15 - this was pretty much max effort

offset step ups
25lbs x 20
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Old 09-23-2021, 10:46 AM   #7550
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Re: cha59's log

9/22

Shoulder rehab stuff
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