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Old 02-09-2013, 12:14 PM   #180
jdmalm123
Less is More
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Join Date: Jan 2010
Location: Colorado
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Default Sample rep work

Based on my weekly schedule and my supplement timing, going to move the heavy deadlifting to Monday (after resting the weekend).
The new Friday session will be lighter and focused on reps with assistance moves.

Tried this set up today, but will tweak for next week....

Front Squat
95x10
95x10
95x10

...superset with:

RDL
95x10
95x10
95x10

CGBP (curl grip a la Pavel Tsatsouline's PTP)
95x10
95x10
95x10

...superset with:

Prison Row (med. pronated)
BWx10
BWx10
BWx10

BTNP
45x10
45x10
45x10

...superset with:

Chin Ups
BWx8
BWx8
BWx8

Did not like the Front Squats. Going to use lighter back squats and try to work on depth.

RDLs were fine, just need to get back in a groove with them.

Liked Pavel's CGBP set up. Basically a wide-ish curl grip. Puts the arms in slight external rotation keeping the shoulder safer. Also emphasizes the lateral tricep a bit more.

Prison Rows were good. Can't get too much back work!

BTNP is fine. Essentially using these as a pec stretch and to get some easy/extra delt reps in. These will stay much lighter than my front presses.

Chin-ups were good. I've been under emphasizing biceps for years b/c they grow too fast (pray for me). This will be a good move for adding some mass without doing isolation work. Prefer to get the extra reps on lats that these will allow with some transfer to regular pull up performance.
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