shanechurch
1 post
18-Dec-2007
3:06 AM
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this will the greatest log ever in the world ever second only to Paul's. I think his has been touched by the hand of God.
Last Edited on 20-Dec-2007 6:09 AM
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Paul Vaillancourt
3 post s
18-Dec-2007
1:56 PM
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Only if you can keep it updated.
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A fist full of steel
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shanechurch
2 post s
19-Dec-2007
2:57 AM
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dec 18th de(dynamic effort) bench
bench with double mini bands
135x3x84 board press
275x10
315x3
335x3 grinder
315x6 Standing BB(barbell) rows
185x12x10x10x8x10 Facepulls with 70 and a long hold on the last rep of each set for 5 sets
Last Edited on 20-Dec-2007 6:10 AM
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shanechurch
3 post s
22-Jan-2008
9:29 PM
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One month later... I'm about a week out from ny first IPF comp... so training today was pretty laid back....
DE bench
185x3x8DB extensions, then a super set of BB rows and Lat Pulls finishing with a SS of Face pulls and 3-way Shoulders easy and quick... just like me in high school openers for the 26th in Niagara falls
Squat -545lbs
Bench -365lbs
Dead -495lbs
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You have dreams.... I have goals
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tanialeclerc
15 post s
23-Jan-2008
7:29 AM
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I like your quote. Good luck this weekend!
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shanechurch
5 post s
30-Jan-2008
2:00 PM
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back from the meet
start with a 225 rep off with dave... warm up
135*8
185*6
225*3
275*1225*17 this is a new PR looking to get to get 25 by the summer 190 lbs Log Press
6, 7, 6, 7... i was pretty happy about this chins
6,5,5,6,5,4 for 31 happy with this too blast strap push ups
20, 20, 15, 14, 13... these were kinda gay 3 way shoulder SS Face Pulls
15,15,15 w/10's X 3
80x20x3 good session raelly good lat pump
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You have dreams.... I have goals
Raw-545,325,545
Geared-573,405,551
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shanechurch
6 post s
6-Feb-2008
5:47 PM
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jan 31st
max effort pulls225x3
315x3
405x2
495x1
jumped to quick got greedy(greedy=stupid)
600xmissx2
585 miss Good mornings
225x5
225x5
225x4 GHR
3-felt a tweek in my hamstring so i stopped there ans rested for 5 mins
10
7 w/ 25 +3
5w/ +5 abs with a mini band in the GHR
6+4
7+8
6+3
6+4 lots of pain
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You have dreams.... I have goals
Raw-545,325,545
Geared-573,405,551
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shanechurch
7 post s
6-Feb-2008
5:58 PM
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feb 2nd
ME upper
bench 225 for reps... warmup and hit 225x15
this was slow and hurtone arm DB press
70x5x5
80x5x5
90x3x3
120x3x3 this felt good so i stopped there triceps death
225(1,2,3,4) to the 4 boardx1
225(2,3,4,5) to the 3 boardx5
225(3,4,5) to the 5 boardx1 fat bar db rows
145x8x8
145x8x10(R)
145x8x8 low cable face pulls
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You have dreams.... I have goals
Raw-545,325,545
Geared-573,405,551
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shanechurch
8 post s
6-Feb-2008
6:02 PM
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feb3rd
de lower
box squat to a low box w/light bands
8 sets of 285x2front squats
225x5
225x6
225x6
225x5 these hurt my wrists and i suck lunges SS Leg raises
70 for 100' 20
70 for 100' 20
70 for 100' 20
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You have dreams.... I have goals
Raw-545,325,545
Geared-573,405,551
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shanechurch
9 post s
6-Feb-2008
6:17 PM
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feb 5th
de upperseated military w/ mini's
95x3 for 3 sets then bumped the weight up
115x3 for 5 sets skull crushers
75x15
95x15
95x15
105x10+2+2 with a 10 sec rest between db floor press
100x7 grinding all of them
80 x10
80x10
80x11 fat bar rows left right
155x10x10
155x10x8
155x10x7 tonight we added a new member to the crew welcome keith dont suck or we will seriously consider not hanging out with you
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You have dreams.... I have goals
Raw-545,325,545
Geared-573,405,551
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shanechurch
10 post s
7-Feb-2008
7:06 PM
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feb 7th
max lower
10.5 inch box squats
135x6
225x6
315x3
405x2
495x1
put a belt on
515xmiss
515x1 loosened the belt it was too tight and couldnt get my airrdl
315x5dropped+3
405x3
405x4 GHR 11
5w/25 +10
5w/25 +10
10
ss with db sidebends
120x10x10
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You have dreams.... I have goals
Raw-545,325,545
Geared-573,405,551
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shanechurch
12 post s
10-Feb-2008
5:54 PM
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feb 9th
events
max log hit 265
cleaned 285 no problem but my press SUCKS
Paul hit 300 with the log, it was pretty impressivestone singles
a lot of work all over the place... hit 320 stone to a 56' platform.. i was happy with that FEB 10th
DE squat moved up to a 13' box to make it easier on the hips
305(+light bands)x2 for 8 sets speed pulls
335x1x6 hack squats
225x15
315x15
365x15
315x20 225x20 drop set massive quad pump ghr sit ups
15,15,12
w/ universial face pulls
15+15sec hold
15+5 sec hold
15+10 sec hold and the highlite of the day got my picture taken with sarah
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You have dreams.... I have goals
Raw-545,325,545
Geared-573,405,551
Last Edited on 11-Feb-2008 5:32 AM
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shanechurch
13 post s
15-Feb-2008
1:34 PM
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feb 12
push press... hit 275 went for 285 and fell with it over my head and davy duke saved my life and caught the bar while it was coming downdips, chins, and a 500m row 1:32.6 feb 14th
max box squat with the suit on and straps down
hit 545
took out 565 went down about half way but wasnt feeling it so i went back up did 405 pulls for 10 went well pretty easy grip sucks though GHM
worked on guns
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You have dreams.... I have goals
Raw-545,325,545
Geared-573,405,551
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