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Old 01-14-2013, 07:09 PM   #51
jdmalm123
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Join Date: Jan 2010
Location: Colorado
Posts: 3,950
Training Exp: not enough
Training Type: General Fitness
Fav Exercise: the one that doesn't hurt
Fav Supp: Milk
Reputation: 410272
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Default Monday

Didn't have any physical work today, so it was basically a 3-day weekend.
As a result, I felt very good for the entire workout. All moves felt strong , quick and clean.

Dead Lift
150x4
170x4
180x3
190x2

BB Press
70x8
80x8
85x6
90x4

Pendlay Row
80x8
90x8
95x6
100x4

Pull Ups (9x4 intraset)
36


Planned pull-up progression:
(3 sessions per week)

Week 3: 36 per session. 9x4 (this week)
Week 4: 40 per session. 8x5
Week 5: 42 per session. 7x6
Week 6: 42 per session. 6x7
Week 7: 45 per session. 5x9
Week 8: 50 per session. 5x10
Week 9: 55 per session. 5x11
Week 10: 60 per session. 5x12
Week 11: 65 per session. 5x13
Week 12: 70 per session. 5x14
Week 13: 75 per session. 5x15

5 sets until 5x20, then I will probably add weight...and no, I don't think this will happen 100% on schedule, but I'm not worried about that...
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