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Old 09-21-2013, 02:39 AM   #433
Dray
aka
Max Brawn
 
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Join Date: Feb 2013
Location: Australia
Posts: 6,708
Training Exp: on/off few years
Training Type: Wendler 531
Fav Exercise: clean & press
Reputation: 462574
Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!Dray is one with Crom!
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Thanks, guys. And thanks Mike, for dropping in again. Appreciated, mate.

And Nath, I agree! In fact, I always thought the All Blacks kicked ass, when I used to watch Rugby with my dad, way back. Don't watch much sport now, but you guys play some great games, for sure.

Day 4 was meant to be Friday, but it had to be today (Saturday). Never mind; it went alright.

I don't think you're meant to combine Rule of 10 with Rule of 50. Or there's nothing about doing that, really. Oops. So I'll be doing Jokers in place of. That's all. Everything else is exactly the same. Just means, if I'm feeling strong, I can get a few heavier reps in here and there. Otherwise, just go for the "+" set, and done.


C1W1D4

Squat: 85kg/187lb x 5, 97.5kg/214.5lb x 5, 110kg/242lb x 5 (5+)
Joker Sets: 120kg/264lb x 5, 130kg/286lb x 1, 140kg/308lb x 1

Deadlift: 111kg/244.2lb x 10,10,10,10,10 (rule of 50)

DB Shrug: [2 x 46.2kg/101.6lb] x 12,12,12,12 (wif dat squeeeeze)

Hamstring Curl Machine: 12,12,12,12
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41yo, 6'2", ~93kg

best gym lifts: sq 160kg / bp 115kg / dl 190kg /
c&p 80kg / dips +50kg / chins +31.25kg


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