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Old 11-04-2013, 01:38 PM   #21
CountryFriedMuscle
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Join Date: Oct 2013
Location: VA
Posts: 421
Training Type: Strongman
Fav Exercise: Log Press
Reputation: 13037
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Default Dynamic Effort Lower, 11/4/13:

Warmup:
foam rolling for back, IT bands, and quads. 20 bw lunges, 20 bw squats. Some stretching.

1. 2 Ct. Pause Squat (+ 40 lbs of chains):
Bar x 15
135 x 8
185 x 5
225 x 5
235 x 2, 2, 2, 2, 2, 2, 2, 2

2. Deadlfit (+40 lbs of chains):
135 x 5
185 x 5
225 x 3
265 x 1, 1, 1, 1, 1, 1

3. Leg Press:
2 plates x 20
4 plates x 15, 15, 15

4. Glute Ham Raise (Band Resisted):
4 sets of 12

Session Grade: 80%
Notes:
Really good session, and lots of fun. I have never squatted with any kind of accommodating resistance; it was very interesting. Felt like it really forced me to fight hard all the way to the top. Both squats and deads felt good with it. Got a nice pump with everything else, good session all around.
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Best Lifts:
Squat/Bench/Deadlift (445/300/500)
Axle Press (270x4), Log Press (255x1), Farmer's (215/hand, 50 ft), Strict Press (225x1
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