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Old 07-11-2012, 09:18 AM   #9
dundee
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Join Date: Jul 2012
Location: Florida
Posts: 90
Training Exp: 6+ years
Training Type: Powerlifting
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07.09.12 Monday - Max Effort Squats

Treadmill 5 min warm up

Squats w/ NEW Buffalo / Bow Bar
Warm up 145x5, 235x3, 325x2
Add reverse average bands
415x3
445x3
455x5 (2 bonus reps)
I look like a bobble head when I squat... gotta fix that.



Front Squats
145x5
195x5
235x5
Still figuring these out so didn't go any heavier this week.

Ab Crunches with average band x 12 x 2

Oblique side bends with light band x 12 x 2

GHRs
I didn't get these done b/c my GHR was at my girlfriend's house. I'll do them on Thursday. BTW if you're looking for a quality affordable GHR check out Schwab's: Home GHR



07.10.12 Tuesday - Max Effort Bench

Stationary Bike 5 min warm up (first time on one of these... weird)

Bench Press
Warm up 95x5, 135x5, 185x3, 225x3, 275x2
Add 2 Board
315x3
365x3
375x4 (1 bonus rep) came out of the groove... sloppy!



Lockout/pin presses - 3"
315x5
405x5
485x6
495x6 (1 bonus rep)

Decline Bench
225x5
295x8
315x11 (4 bonus reps) was supposed to be 305 x 7 but I was feeling good... could have done 12 or 13 reps

Last edited by dundee; 07-11-2012 at 11:01 AM.
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