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Old 04-20-2013, 01:30 PM   #441
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hell of a dead lift session keep it going
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 04-20-2013, 02:55 PM   #442
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Keep killing it.
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Old 04-20-2013, 05:48 PM   #443
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Quote:
Originally Posted by Randoja View Post
Nice deads brother!
Thanks Doja! Posterior chain is feeling it today!

Quote:
Originally Posted by Hunterace View Post
Great work Nick! You did more pulling in 1 workout than I do in 2 or 3 lol, and then did a ton more work....you my friend, are a VOLUME WHORE ! Keep smashing slick!!!
lol, what can I say, whoring pays the bills :P j/k
But seriously, those tier 2 sets are godsends for working on form - they're basically like a cross between speed pulls and work sets so I feel like I get the best of both worlds

Quote:
Originally Posted by KD5NFW View Post
See? I told ya lol
haha, guilty as charged :P Week 4 should be slightly less volume due to the volume of Tier 2 sets - I typically fit in all the volume in 90 minutes which is pretty good IMO

Quote:
Originally Posted by RobMoriRB View Post
hell of a dead lift session keep it going
Thanks Rob - hip drive is becoming more efficient so I should be back to my old numbers with new form soon

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Originally Posted by BendtheBar View Post
Keep killing it.
Thanks Steve - I'll do my damnest!
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Old 04-20-2013, 05:54 PM   #444
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4/20/13: Bench, Week 4, Cycle 1, GZCL
Bent Ys: 2.5 x 10, 5x10

1.)Flat BB Bench
(**warm-up sets)
(Tier 1; paused)
215x1x3
220x2x2
230x3x1 -> tried for touch and go on the last set but still only got one rep :/

(Tier 2; touch and go): 200x10x3 -> +5 sets over last week; was programmed as 205, but I wanted to hit em all today

1a.)Blue Band pull-aparts (between warm up and Tier 1 work): 11 setsx8 reps

1b.) Pull-ups (between Tier 2 work): bw x 10x5

2.)Cable Low Row: 130x3x12

3.)Standing BHTNP: 105x8,8,7

4.)Cable Rotator Cuff External Rotation: 20x4x10e

5.)Seated DB Arnolds
30x13
35x7,9,7

6.)Pendlay Row: 145x3x10

Other random accessory:
Dips - 1 set
v-bar pushdowns - 2 sets
seated DB curl - 3 sets
shrugs (slight bend; really engaged the traps/upper back) - 1 set, 50 reps
bat wings - 1 set
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Old 04-20-2013, 09:17 PM   #445
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Great work Nick! I'm sure I've asked this before, but how long are your average workouts, 5-6 hours? Smash on bud!!!
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Old 04-21-2013, 12:31 AM   #446
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Quote:
Originally Posted by Hunterace View Post
Great work Nick! I'm sure I've asked this before, but how long are your average workouts, 5-6 hours? Smash on bud!!!
Warm up via cardio and foam rolling from 415 to 430. Completed lifting (including warm up sets) in 90 minutes. I do a lot is super setting for accessory work
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Old 04-21-2013, 10:31 AM   #447
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Great work in here, keep killing it!
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Old 04-21-2013, 06:08 PM   #448
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Great work in here, keep killing it!
Thanks nacho! I aim to please :P
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Old 04-21-2013, 06:22 PM   #449
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4/21: Squatz, GZCL, Cycle 1, Week 4

(**warm-up sets)
(Tier 1)
265x1x3
270x2x2
280x2x1
280x2.5 -> so I performed 3 reps, but the knees weren’t great on the last one, so I’m counting it “2” -> increase next cycle’s working 1RM by 10lbs

(Tier 2): 250x10x3
RDLs: 235x12,11,11 -> +1 rep over last week

BB Hack Squats
135x12
175x3x10

Decline Crunches (weight plate on forehead): bw+20 x 9, 8, 8 -> +4 reps over last week

Hammie Hypers (w/ barbell on back): bw+30 x 3x 15

Other Accessory
Seated Calf Raises: 3 sets
Leg Extension Drop set: 5 drops x 10 reps each drop
Hanging Leg Raises: 1 set
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Old 04-21-2013, 06:33 PM   #450
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Great workout Nick! More progression, keep hammering away!!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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