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Old 03-05-2013, 06:19 PM   #742
HIThopper
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Cheers fellas will do

Bench/Squat Day

Tonight was more Sheiko bench, I am a little underwhelmed thus far with Sheiko 29 for bench. I donít feel like I am improving and its week 3. With Smolov by week 3 your bench feels fucking bulletproof. Plan was to run 29 then into a Smolov base and test after that. Iíll take a look at the workload for the last week of 29 and make the call to go straight to the smolov or finish as planned. I pressed overhead after bench, been doing sets of 8 + reps and my shoulders are growing nicely from this. I then hit concentric GMs of pin 28, with 1 higher rep down set. Strength wise I was good for more, itís the cardio that gets me. Average night, need to weigh in, curious to see how far my weight is down, its probably why bench still feels crap.


Bench/Squat Day 5/3/13

Bench Press

1x5 60kg
1x4 72kg
2x3 84kg
6x3 96kg

Press

3x10,7,8

SSB Concentric GM Pin 28

1x2 95kg
1x1 110kg
1x1 125kg
1x1 140kg (PR)
1x12 90kg

Done
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