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Old 02-27-2013, 11:20 AM   #53
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
Reputation: 12652
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Quote:
Originally Posted by BendtheBar View Post
How have the DOMS been with those negatives?
You know, the quads are feeling pretty good actually. My calves are freakin out on me. Every step!!!

Already feeling some DOMS from chest work - repeititon yesterday!!!


@MrThreeSixtee - kennknee - Training and Supp Log - 02/26/2013

PWO Supp – 2 scoops of Jugg HP - Pink Lemonade



Intra Supp: Infinite Force – Grape



Stats
Weight: 186.2
Location: Anytime Fitness
Mood: Above Average
Length: 75 minutes






TURN UP THE VOLUME - BENCH

Still testing out workouts I wrote for my upcoming program I’m calling THE BOX SET.
* The REPETITION days are all about high reps and progressive stress to the muscle. Loosely based on Kris Gethin’s DTP – Dynamic Transformation Principles. This workout was SUPER EFFECTIVE.

Description:
Let me tell you high volume is high volume no matter how much weight. Done right it’s even more great. I feel like I’ll do a little more when I do this workout during the program, but not by much. I was gassed by the declines!


Main Lift

Medium Grip Bench Press
*rest times started at 60 seconds and went to 120.
Set 1 – 95lbs x 40 reps (40% of 1RM)
Set 2 – 115lbs x 30 reps (45% of 1RM)
Set 3 – 135lbs x 20 reps (55% of 1RM)
Set 4 – 160lbs x 10 reps (65% of 1RM)
Set 5 – 185lbs x 5 reps (75% of 1RM)


Accessory Lifts

Low Incline DB Press
*rest times were roughly 90 seconds.
Set 1 – 55’s x 5 reps
Set 2 – 50’s x 10 reps
Set 3 – 45’s x 15 reps
Set 4 – 40’s x 20 reps
Set 5 – 35’s x 25 reps

Cable Cross Over
*Rest times were roughly 60 seconds.
Set 1 – 88lbs x 5 reps
Set 2 – 77lbs x 10 reps
Set 3 – 66lbs x 15 reps
Set 4 – 55lbs x 20 reps
Set 5 – 44lbs x 25 reps

Decline Smith Bench Press
*had to rest pause a couple of the sets. I was worn out.
Set 1 – 200lbs x 5 reps
Set 2 – 190lbs x 10 reps
Set 3 – 150lbs x 15 reps
Set 4 – 135lbs x 20 reps
Set 5 – 110lbs x 25 reps
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