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Old 09-26-2012, 03:44 PM   #420
MikeM
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Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,977
Training Exp: 4 years
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Food
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A bit under the weather Monday, so I took the day off lifting. Deload this week anyway, I just jiggered it so I get the main stuff done today and Friday.

Wednesday, cycle 5, week 4

Warmups: 2 min rowing, hip and leg stuff

Squat:
5x 185, 205, 225

Bench:
5x 155, 165, 185
1x 185 paused

BB Row:
3x 8x 135

Stiff Deadlift/RDL (stiff dead up, RDL back to floor):
10x 135

Hammers: 15x 25 each arm

Leg Lifts off bench: 15x

A little bit of stretching and shoulder stuff and that's it.

Was just shy of 200 lbs today, so still need to cut back a little more on the calories/carbs. I did go to a cookout and soccer game Sunday with some beers, so that was my cheat for this cycle. Hopefully, that's the reason for the non loss despite a calorie/carb deficit last week. I want to get to 196-7 by Oct 25, so need to be strict untill then and I think I'll be fine.

Anyway, there you go.
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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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