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Old 01-10-2011, 12:02 AM   #2
Spartigus
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Join Date: Dec 2010
Location: Sydney, Australia
Posts: 1,227
Training Exp: 4 years
Training Type: Fullbody
Fav Exercise: Squat & Quick Lifts
Fav Supp: Milk
Reputation: 14113
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Workout B

Squat 3x5
warmup 2x5 20kg
warmup 1x5 40kg
warmup 1x3 60kg
warmup 1x2 80kg
working sets 3x5 100kg

OHP 3x5
warmup 2x5 20kg
warmup 1x5 25kg
warmup 1x3 35kg
warmup 1x2 40kg
working sets 3x5 52.5kg - EQUAL TO PR

Powercleans 5x3
warmup 2x5 20kg
warmup 1x5 35kg
warmup 1x3 50kg
warmup 1x2 60kg
working sets 5x3 72.5kg EQUAL TO PR

Assistance Work: Wide/Rev Grip Narrow Pullups 2xfailure
GGPU 1x8 Bodyweight
Rev Narrow Grip Pullup 1x8 Bodyweight

Notes:-
Squats - They were good and powerful, next session will progress by 2.5kg, good hip drive and no lower back pain
OHP - Felt good and solid, will progress by 2.5kg next session
Powercleans - Felt good, but I dont think I stamped down hard enough on the last rep or two. Will progress by 2.5kg next session and see how it feels, but might have to keep it at 72.5kg

Overall - Very good solid workout, used my chalk for the first time and it was an INSANE improvement in grop!! HIGHLY recommended if your gym allows it
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