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Old 01-23-2013, 06:05 PM   #13
kennknee
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Join Date: Jan 2013
Location: St. Louis, MO
Posts: 511
Training Exp: 18 months
Training Type: Wendler 531
Fav Exercise: Bench Press with chains
Fav Supp: Juggernaut HP pre workout
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Day 20 01/23/2013

2 full scoops PREFIGHT this morning. I worked out only 9 hours earlier, so I knew that I would need the extra boost. Added 2 micro scoops of Agmatine, and dang it feels good still!



Shoulders and Abs Day

Stats
Weight: Didnt check today.
Location: Anytime Fitness
Mood: Groggy
Length: 1 hour 45 minutes

Warm Up just a little bit of ballistic and static stretching
Intra: just H20

Primary Lift

Push Press
*this week, we are focusing on the 4-6 rep range with more weight than last week for the same lifts, again choosing a weight that we anticipate failure on the 4th set. Then, today, I did a drop set. I went to do a rest pause, and it wasnt happening.

SET 1 155lbs x 6 reps (vid)
SET 2 165lbs x 6 reps (vid)
SET 3 175lbs x 6 reps
SET 4 175lbs x 6 reps, Drop Set, 135lbs x 3 reps

Heres a video of the third set only. Just didnt feel like doing much video work today I guess. Ive been reading up more on the Push Press and its Olympic roots. I can see how their technique you could start to put up some BIG numbers. I ramped it up a lot from last weeks 115lbs.


I would love to embed these so that you don't have to click on it and go to Youtube, can someone tell me how in a PM?


Secondary Lifts

Seated Arnold Presses
* this week, we are focusing on the 4-6 rep range with more weight than last week for the same lifts, again choosing a weight that we anticipate failure on the 4th set. Then, we add a short 15 second REST/PAUSE before attempting more reps to failure.

Front Delts
SET 1 55s x 6 reps
SET 2 55s x 6 reps
SET 3 55s x6 reps
SET 4 55s x 7 reps, REST/PAUSE, 55s x 3 reps


Low Cable Cross Lateral Raises
*My left shoulder was so fatigued at this point...

Middle Delts
SET 1 33lbs x 6 reps
SET 2 44lbs x 6 reps
SET 3 44lbs x 6 reps
SET 4 44lbs x 9 reps, REST/PAUSE, 44lbs x 4 reps


Dumbbell Side Raises
Rear Delts (we do them with a slight forward lean to really focus on the rear delt)

SET 1 25s x 6 reps
SET 2 30s x 6 reps
SET 3 30s x 6 reps
SET 4 35s x 7 reps, REST/PAUSE, 35s x 4 reps


AB RIPPER X
*Only 314 of the 359 reps!

Last edited by kennknee; 01-24-2013 at 12:28 PM.
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