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Old 01-10-2013, 10:43 PM   #214
Ramrod
"1500" by 2017
Max Brawn
 
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Join Date: Oct 2012
Posts: 3,138
Training Exp: 17
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Squats
Reputation: 415459
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Still taking it easier for anything to do with my shoulders/Chest. Recover has been getting better and better. Should be 100% soon. Felt weak, but I know it will come back in time.

OHP Day
Rotator Cuff Work
Shoulder dislocations 3x10
90-Degree Dumbbell External Rotation 3x10
Cable Internal Rotation

OHP
Warm up
15/BAR
10/65
5/85
5/95

Core Sets
5/105
5/120
8/135

Pulldowns.........Super Setted with.............Wrist Roller
12/115............................................... .........2 up, 2 Down 50lbs
12/110............................................... .........2 up, 2 Down 50lbs
12/100............................................... .........2 up, 2 Down 50lbs

Rear Delt Machine............Super Setted with..........Side Delt Machine
12/80................................................ ......................12/60
12/70................................................ .......................12/60

Calf Press
25/229
25/229
25/229
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Meet PR's: 480/320/520 = 1320 @180
RAW PR's 520/340/585 = 1,445
Standard Gear Meet 573/451/650 = 1674 @ 198
Gear PR's 635/480/672 = 1787

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