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Old 11-15-2012, 07:06 PM   #141
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Get it buddy.
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Old 11-15-2012, 08:03 PM   #142
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Thursday 11/15/12 Bench(WK 7)

Warm-Up
Shoulder Horn: 3 sets of 15

Speed Bench
45x10, 3 sets
95x8
135x3 2 sets
Comp grip
120(w/Dbl mini's)x3
120(w/Dbl mini's)x3
120(w/Dbl mini's)x3
POR Grip
120(w/Dbl mini's)x3
120(w/Dbl mini's)x3
120(w/Dbl mini's)x3
Thumb-length from smooth
120(w/Dbl mini's)x3
120(w/Dbl mini's)x3
120(w/Dbl mini's)x3

Ez-Bar Skullcrushers
70x12
80x12
90x12
One-Arm Rope Pushdowns(plate loaded)
10x3x10

Standing Ez-Bar Curls
60x12
65x12
70x12
One-Arm DB Preacher Curls(plate loaded DB)
20x3x12

Pinch-Grip Plate Holds
25x3xFailure
each hand

(That was it, tried a set with 135 with the doubled mini's but it was too heavy for speed work. 120 with the mini's felt nice and speedy. Also I'm gonna work on a new foot posistion for the single ply lifting. Also I lifted at my house today. Wife had surgery Monday so I stayed home to help with the children and just lifted at the house tonight.)
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Old 11-15-2012, 09:31 PM   #143
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kill me KNOW, you have set new stander for bench training...keep it up
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Old 11-15-2012, 10:08 PM   #144
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Quote:
Originally Posted by RobMoriRB View Post
kill me KNOW, you have set new stander for bench training...keep it up
lol I wish that was true.
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Old 11-15-2012, 10:17 PM   #145
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If you have been following my training you will see that in the past week or so I have changed some things up. This is my new weekly routine

Mon- Heavy Bench(chest, shoulders)
Tue- Squats(legs, abs)
Thu- Light Bench(arms)
Fri- Deadlifts(back, abs)
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Old 11-15-2012, 10:19 PM   #146
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Nice session G, missed u at the gym today, Im liking the speed with band and the plate pinches.
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Old 11-15-2012, 10:21 PM   #147
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Quote:
Originally Posted by 3rdLargest View Post
Nice session G, missed u at the gym today, Im liking the speed with band and the plate pinches.
Thanks buddy , I had to work out at home tonight, so I could watch the children. I should be at the gym with yall tomorrow.
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Old 11-15-2012, 10:23 PM   #148
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Thats fine man I understand see ya tomorrow
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Old 11-16-2012, 02:00 AM   #149
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Very fine speed work,and a good routine to boot! Kill it tomorrow (actually,today)
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Old 11-16-2012, 02:02 AM   #150
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Hey y'all in SC,you gonna be at any raw meets in NC next year? I think there's one in febuary I'm gonna try to attend and watch how stuff works. Gonna be a few on the coast next summer I wanna compete in at least one.
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