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Old 12-16-2013, 07:09 PM   #925
bamazav
Bigger, Stronger, BAMA!
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 5,211
Training Exp: 8
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 256864
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Default 12/16/2013 Cube Boss Training

Deadlifts
5 x 133 wu
3 x 167


3 x 8 x 207

Rack Pulls
2 x 5 x 226

4" Deficit Deadlifts
5 x 187
5 x 187

lat Pulldowns
15 x 60
15 x 60
12 x 60
12 x 60

Shrugs
3 x 5 x 226

Chin ups
6
4
4

Hanging Knee Raises ss with Frog Crunches
20 x BW ->15 x BW
10 x BW ->10 x BW
10 x BW ->10 x BW

NOTES
Two of my children (actually adults now) trained with me. Between the phone call from one of the elders and spotting, this took me longer than I had planned.

Deads - 8 sets of three are more exhausting that you would think.
Rack Pulls - These felt almost wrong they felt so light.
Deficit Deads - I didn't have my 2 x 4's so I used an aerobic step to create the deficit. 4" made a huge difference.
Shrugs - I wanted 3 x 8 but it was not happening today, I could barely grip the bar for 5
Chins - I am pleased with these, I feel as they are really starting to come along. When I can get to 3 sets of 10 consistently, i will begin to work on pullups.
ab work - it was ab work
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(Yasen Miroslav Zavadil)

Getting focused to get better.

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

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