Thread: DW's Journal
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Old 08-10-2011, 06:11 PM   #788
DieselWeasel
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Thanks, Ab and LtL.


08.08.11

Behind-The-Neck Push Press: 4 sets of 3 with 165

^ This was still relatively easy. I'll probably do 3x3 with 175, next week.

Squat: 1 set of 15 with 315 (1-rep PR)

- This set, like my previous PR of 14 with 315, was performed using the breathing squat method, which allows a lifter to extend the set past 10 by taking a few extra breaths and more time between reps after the first bunch. Many people do a set of 20 in this manner, but I like to gradually get rep PRs until I hit 20 with a particular weight.

^ I probably could've came closer to my goal of 315x20 if I grinded out another rep or two (or more), but I wanted to avoid totally annihilating myself just a few days before I pull a PR deadlift of 2-3 reps with 530, over 96% of my 1RM (550) from this past May.

Reverse Hyperextension: 3 sets of 6 with 70

^ This was a different RH machine because I was lifting at another gym. It was plate-loaded instead of the weight stack. The former felt significantly more difficult than the latter. Hence, I was using much less weight.

Standing Calf Raise: 18,16,14,12,10 with 450






08.09.11

One-Hand Dumbbell Swing: 3 singles w/ each hand (6 total) with 85lbs

Bench Press: 5 sets of 3 with 235

One-Arm Dumbbell Row: 1 set of 40 w/ each hand with 85

^ This was an MAB challenge, one set with as many reps as possible, rowing 0.5x BW with one hand, then the other.

Seated Bent-Over Lateral Raise: 1 set of 5 with 20s

^ My rear delts were fried after the rows, even though the main muscle involved was the lats, so I didn't bother with the 30s which I was intending to use for my work sets.

- I wasn't able to do dips today because my friend was leaving and he was driving me home, so I'll probably do them next session, in a couple of days.


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