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Old 05-19-2013, 05:51 PM   #536
linedriver465
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Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
Fav Supp: Caffeine
Reputation: 76586
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5/19: Deadlift
Grade: A-
Calories: 4000
BW: 173lbs

Hip Adductor/Abductor machines/glute bridge: 1 set each

Deadlift (1 single at ~85% of 1RM then 10min of singles with ~75% of 1RM)
135x8
185x5
225x3
275x3
315x3
365x2
405x1

Heavy single: 435x1 -> felt decent off the floor, but I was told hip drive was weaksauce

10 minute singles: 375 x 17 reps

Front Squat (25+ reps in 3 sets)
95x5
135x5
195 x 10, 9, 8 -> increase to 200

Good Morning (40+ reps in 4 sets; squat stance, toes forward)
125x15, 13, 12, 13 -> easy peasey, increase to 135

Power Shrugs (add a plate method, when you hit 10 reps, add a plate)
135x10
225x10
(straps)
315x10
405x10
495x8 -> hip drive wasn’t great on these but was for the rest

Leg Extension (30+ reps in 3 sets)
130x20, 15, 13 -> increase to 150

Hammie Hyper: bw x 20

Hi Pulley Rope Crunch (25+ reps in 3 sets)
195 x 10, 10, 10 -> maxed out the machine; not a big fan of these
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