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Post Info TOPIC: Chad's Training Log
Chad McMullin


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RE: Chad's Bench Only Training
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monday 10/20/08

rev. band 1 board bench w/100c 8-9
245x3@7.5 (last warmup)
285x3@8
315x3@8
335x3@8
355x3@8
375x3@8.5
385x3@9
5% vol. reduction
365x3@8
365x3@8
365x3@9

SSB x4 8-9
135x4@7
185x4@8
205x4@8
225x4@8
245x4@9

Stopped there
total time = 50 min. (about 35 for bench work)

Thought everything moved real good. I was hoping for a little more on bench, but that will come. My squating sux. I know it will help the bench in the long run, but I hate doing it!!! LOL!

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Chad McMullin


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week 2, session 5

1 board raw bench
245x3@8
265x3@8
285x3@8
300x3@9
5% reduction
285x3@8
285x3@8
285x3@8
285x3@9

close grip 3 board
265x4@7
290x4@8
305x4@8.5
315x4@9
5% reduction
300x4@8
300x4@8
300x4@8.5
300x4@8.5
300x4@9

50 minutes total training time. Was not feeling very good today. Had a flu shot yesterday morning and think I was feeling some effects from it today. the 3 board I was pretty pleased with, but the 1 board work was not that great. Was hoping for a 10 lb increase, but only got a 5 lb increase.

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Chad McMullin


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week 2, session 6

shirt bench (used ole blue again, but cranked it down on the neck and sleeves)
335x3@7
355x3@7.5
385x3@8
405x3@8
415x3@8.5
425x3@9
5% decrease
405x3@8.5
405x3@9

SLDL
135x6@7.5
155x6@8
185x6@8
205x6@8.5
215x6@9

total time 50 min.

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Chad McMullin


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week 3

Tues. 10/28

Rev. band 1 board w/100c 8-9 7%
245x4@7
295x4@8
315x4@8
335x4@8
355x4@8.5
365x4@9
340x4@8 (start 7% reduction)
340x4@8.5
340x4@8.5
340x4@9

no squats today. tried, but have ingrown toenails on each big toe, so it did not work.



Thurs. 10/30

1 board raw
225x4@7
245x4@8
275x4@8
295x4@9
275x4@8 (start 7% reduction)
275x4@8.5
275x4@8.5
275x4@9

3 board raw CG
245x6@8
275x6@8
285x6@8.5
300x6@9
280x6@8 (start 7% reduction)
280x6@9

stopped there. shirt work and SLDL tomorrow.

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Mike Tuchscherer


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looks good!

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Chad McMullin


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Posts: 105
Date:
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Thanks Mike. As I said in my earlier email, had stuff today (church, lunch at the inlaws, kids) that did not allow me to train today. Good thing is my cross country team coaching stuff is now over and I am coaching powerlifting the rest of the school year, so got LOTS of training time now. Anyway, let me know what you got cooked up for my deload week. Thanks.

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Chad McMullin


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For anyone who is wondering how training is going, this is my deload week. Mike gave me some simple stuff to do and will get back into heavy training next week. Finally getting back into my meet shirt and cannot wait.

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Chad McMullin


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monday 11/10/08


Floor Press w/160c 8-9

bar x 10
115x4@7
135x4@8
165x4@8
185x4@8
205x4@9
5% reduction
195x4@9

was pleased with the floor presses, but because the high school team I coach started practice today, did not get to do my squats. Just ran out of time.

anyway, here is the video of the last set on floor presses. forgot to film the 205 set, so got the 195 set

http://www.youtube.com/watch?v=8m-1XKr3dcg


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Chad McMullin


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Tuesday 11/11/08

1 board raw bench
225x2@7
275x2@8
295x2@8
315x2@9
300x2@8
300x2@8
300x2@8
300x2@9

rack lockouts
225x5@7
250x5@8
275x5@8
295x5@8
315x5@9
300x5@8
300x5@8.5
300x5@9

good day. big day on Thursday. shirt work with my comp. shirt!!!!

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Chad McMullin


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here's the video of the 315x2@9

http://www.youtube.com/watch?v=GKmIRFqcn_M

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Chad McMullin


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Date:
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shirt bench
x2 8-9

335x2@7
425x2@8
445x2@8
465x2@8
485x2@8
500x2@8.5
510x2@9

stopped there. was suppost to work at a 5% reduction and also do SLDL, but my hs team was coming in and had to shift my focus to them. plan to work on legs tomorrow doing squats and st. leg then.

here are videos of the 500 and 510 sets

http://www.youtube.com/watch?v=UB-djbqtW7Y

http://www.youtube.com/watch?v=Yu8aALJ8Jlw

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Mike Tuchscherer


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NICE!!!
and @9 too... you must be able to grind on some weight, my man!

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Chad McMullin


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I may not be reading my body right to be honest. it may have been closer to a 9.5 or a 10. Felt I may have had at least 1 more rep in me on the 510.

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Mike Tuchscherer


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If you had another rep... you're right on RPE wise. Do you think you could do 550 for a max single?

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Chad McMullin


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maybe

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