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Old 05-11-2012, 03:59 PM   #127
MikeM
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Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,962
Training Exp: 4 years
Training Type: Powerlifting
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Thanks, mab! Yeah, did one rep of cleans today and bagged them! I'm hoping to not feel like my traps are trying to crawl off my body by Monday! Only half kidding!

Just to make the week complete, I decided to rep out with legs, butt, chest and back today. I figure I've got two days to recover!

Friday, Cycle 1, week 4 Deload complete

Rowing and leg stuff, arm stuff in the bench warmups

Squat:
3x 5x 185

Bench:
5x 140, 150, 165
ss w/ Hi Row: 3x 8x 140

Leg Press:
2x 15x 450 (10 plates)
ss w/ Step ups: 2x 10x 50 (last couple reps of each set were a bit a of jesus moment!)

Inverted Rows:
BWx 12, 10, 9
ss w/ pushups: 26, 18, 17

Hammers:
3x 10x 25
ss w/ Side Plank: 3x 30 sec. per side

Laid on the floor for a bit sweating like a stuck pig, before crawling home.

Seriously, I don't know how body builders do it! If I did workouts like that regularly, I'd be dead in a month.

Still, fun stuff to do every once in a while! BtB, took 65 min start to finish (nothing afterward except a shower, though)

Anyway, back to business next week!

Rep PRs with 270 squat, 225 bench, 140 OHP, and 315 deads by the end of the this next cycle! Maybe even a C+P of 170 if all goes well. We'll see.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
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