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Old 02-18-2013, 11:51 PM   #281
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2/18/13: Deadlift 5-rep week

Goblet Squat
50x5
75x5

Conventional Deadlift
(double overhand)
135x5
185x5
235x5
280x3
305x5
(mixed grip)
350x5
395x1
440x1
395x 9 -> +10lbs and rep match over last cycle’s 5-rep week; I did have to take about 20s between the 8th and 9th rep, but I’m just going to count it as part of the same set 
350x5
305x5

BBB Back Squat: 145 x 5 x 10 -> focusing on keeping the knees out is really benefiting my hip strength; these are getting easier every time I perform them

Snatch Grip Deadlift
135x5
185x5
225x5
275x5
315x6 -> top set PR

Decline OHD Plate Crunch: bw +35 x 9, 8, 7, 6

Lying Leg Curl: 55 x 50

Abductor Machine: 120 x 3 x 10

Adductor Machine: 160 x 6 second stretch x 5 reps x 2sets
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Old 02-19-2013, 01:17 AM   #282
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Deadlift numbers are muy bien.
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Old 02-20-2013, 09:51 PM   #283
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Deadlift numbers are muy bien.
Thanks Steve! I've really been trying to focus on not raising the hips too fast, especially on the BBB sets, which I think is helping
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Old 02-20-2013, 09:53 PM   #284
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2/20: Paused Bench 5-rep + accessory work

Paused Flat Bench
45 x 2 x 15
95x8
115x5
140x5
150x5
175x5
200x1
220x1
200x6 -> +5lbs BUT -2 reps over last cycle’s 5-rep week; still over prescribed reps but I wasn’t expecting a 2 rep decrease for a 5lb increase

Touch and go: 180 x11

CGBP: 160x10

BBB Barbell OHD: 75 x 5 x 10

Pus (between bench and overhead sets): bw x 7 x 8

Chest Supported Row (3-50 method): 70 x 18, 14,13 -> stricter than before, but less reps – most likely fatigue

Incline DB Press (3-50 method): 45 x 25, 17, 13 -> up weight to 50lbs next time

EZ Bar Upright Row (3-50 method): 55 x 25, 19, 17

Rotator Cuff External Rotations: 25 x 3 x 10

Reverse Pec Fly Machine: 90 x 12

V-bar Tricep Pushdown: 135 x 17

Dips: bw x 15
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Old 02-21-2013, 01:11 AM   #285
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Big stuff Nick!
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Old 02-21-2013, 10:12 AM   #286
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Big stuff Nick!
Thanks elite - kinda disappointed with the top bench set - but the extra volume afterward left me in a good spot lol
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Old 02-22-2013, 07:08 PM   #287
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2/22: Back Squat 5-rep week
Back Squat
45x5
95x5
110x5
140x5
165x5
180x5
205x5
235x1
260x1
235x13 -> +10lbs and -2 reps over last cycle’s 5-rep week; really pleased – knees stayed out and hip drive was strong
210x5
190x5

Front Squat
135x5
175x3
205x1
215 x 3 x 5 -> +10lbs over last week

BB Good Morning
135 x 3 x 8 -> +2 reps each set over last time

BB RDLs (standing on elevated platform)
135x3
240 x 4 x 8 -> first time doing these in a while; stretch was awesome

Kneeling Ab Wheel Rollout: bw x 2 x 15

Leg Extensions: 120 x 2 x 15
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Old 02-23-2013, 04:51 PM   #288
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Solid progress on squats LD. Keep after it.
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Old 02-24-2013, 07:23 PM   #289
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Solid progress on squats LD. Keep after it.
Thanks Steve - 5/3/1 really works well on deads and squats for me!
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Old 02-24-2013, 07:24 PM   #290
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2/24/13: OHD Press 1-rep week
Bent Ys: 2.5x8 and 5x8

Standing OHD Press
45x10
60x8
70x5
85x5
105x5
120x3
140x1
135x4 -> +5lbs and -2 reps over last cycle's 1-rep week, but I'm okay with that
135 x 2 x 1 -> just a few singles for $hits and gigs
125x3
110x5

Semi-supinated Chins
Bw+70x6 + 2 negative
Bw+50 x 8
Bw+35 x 9


BBB PAUSED Bench
45x20
95x5
135 x 5 x 10 -> first time pausing for every rep; definitely brutal

1-arm BB Rows (using 25lb plates; doesn’t include weight of bar)
75 x 4 x 10e

Standing Koklov Press: 95 x 7, 6

Seated HS BHTNP (weight each side): 55 x 13, 11

Seated DB Hammer Curls: 35 x 10, 8

Incline DB Neutral Grip Bench: 45 x 11

Reverse Chest Fly: 75x25
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