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Old 08-03-2012, 07:25 PM   #37
big valsalva
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Join Date: Aug 2009
Location: Minnesota
Posts: 2,614
Training Exp: 10 years
Training Type: 5x5
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Thursday, 8/2/12

Cycle III Wave 3 Workout B

BP (alternated with sets of chinups)
45x5
70x5
90x5
105x5
130x5
150x3
165x1
185x1 - ties PR. Spotter thought I had another nickle left in me.
190 - Fail
Pissed off, so:
135x8

Chinups (between sets of BP)
1/1/1/1 - I knew after the first "set" that I was going to have trouble. It didn't go up very easy. I eventually tweaked my middle back on the third "set."

Deficit BP done in strip set fashion. No rest, just change plates.
70x10
90x10
105x10
90x10
70x10

Pendlay Rows
140x8x3

I mentioned earlier in this thread that I'm interested in running a Smolov Cycle for BP. I think I've worked out in my mind how to do that and still keep a bit of a 531 presence in the squat and deadlift. It will mean scaling back squats and deads to maintenance levels only, as well as probably eliminating assistance work for those exercises. I don't know about doing the full Smolov Cycle (13 weeks?). Life just isn't that cooperative. I DO think I can manage a cycle of Smolov Jr. for starters. See how it works. I think, though, that I'll do one more cycle of 531 as I have been. My gym always shuts down for a few days at the end of Summer(cleaning/maintenance/etc.), and another cycle of 531 would put me in mid-September for a Smolov start up. There won't be any more scheduled gym closings until Thanksgiving. Should give me ample time to get things stirred up.
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