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Old 11-07-2012, 11:00 PM   #71
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11/7/12: PHAT Power Lower

Calories: 3200

Warm-up: 5 minutes on stationary bike

Back Squat

45x 2 sets x 10 reps

75x8

105x5

135x5

165x5

195x3

205x5

225 x 3 sets x 3 reps

BB Hack Squat (mixed grip)

135x5

185x4

185 x 3 sets x 10 reps

Hoist Leg Extension

10 units x 2 sets x 10

9 unit s x 13

Stiff Legged Deadlift (straps, using 25lb plates for extra ROM)

95x5

145x5

195 x 3 sets x 8 reps

Lyging Leg Curl

95x15

110 x 2 sets x 10 reps

Ab Wheel: bw x 10

DB Hammer Curl: 40 x 6e
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Old 11-11-2012, 07:08 PM   #72
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11/11/12: Jamie Lewis’ Advanced Deadlift Specialist Routine

Grade: A
Calories: 3500
Pre: 1.5 scoops Volatile
Intra: 1 scoop Endurance BCAA plus

Warm-up: 5 min stationary bike, OHD squat w/ bar, leg swings

Deadlift
(double overhand)
135x 2 sets x 8
185x5
225 x 2 sets x 3
275x3
315x3
(mixed grip, alternating)
365x2
405 x 12 sets x 2 reps -> haven’t performed conventional deads in a while and while they kicked my a$$ and my numbers took a hit, I’m still pleased

Weighted Pull-ups: bw +35 x 8, 8, 5 + 2 bw only

Weighted Parallel Bar Dips
Bw+50 x 12, 9
Bw+25 x 8
Bw x 16

Reverse BB Curls: 40 x 3 sets x 12
Superset w/
Plate Bent Bat Wing + Reverse Fly: 5lbs x 10, 8, 8

Lying Hamstring Curls: 110 x 15, 15, 12
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Old 11-12-2012, 02:35 PM   #73
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Good luck with the program.
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Old 11-12-2012, 02:54 PM   #74
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Quote:
Originally Posted by BendtheBar View Post
Good luck with the program.
Thanks Steve! Have you read/seen the new routine he put together. It seems much more grounded than his previous styles.

Although I see myself doing Westside in the future, right now I need volume and to bring my major lifts up back to where they were before the broken toes.
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Old 11-12-2012, 03:05 PM   #75
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Good 2s and good luck with the program!
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Old 11-12-2012, 06:57 PM   #76
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Quote:
Originally Posted by big_swede View Post
Good 2s and good luck with the program!
Thanks Swede - it's not quite where I was before my toes were broken, but soon!
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Old 11-12-2012, 07:04 PM   #77
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11/12/12: Advanced Deadlift Specialist Day 2
Calories: 4000
Weight: 167lbs
Warm-up: Foam roll and 5 minutes on stationary bike

Flat BB Bench (Light)
45x 15, 10
75x8
105x6
135x5
165x4
175 x 3 sets x 8 reps

Standing OHP (Heavy)
45x8
65x3
85x3
105 x 8 sets x 4 reps -> goddamn, these felt good

Ripptoe Skullcrushers
48.6x15
58.6 x 3 sets x 12 reps

Kneeling Ab Wheel Rollout: Bw x 15, 12, 10

Standing Plate Lateral Raise: 5lbs x 20, 25
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Old 11-12-2012, 08:09 PM   #78
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Great work on your way back into it!

I remember you talking about Westside,deadlift specialist sounds great to!
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Old 11-13-2012, 08:25 PM   #79
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11/13/12 – Heavy Squat and Heavy Non-deadlift pull
Calories: 3750
Grade: A
Warm-up: leg swings and 5 minutes stationary bike

Back Squats
45x10
95x8
135 x 5,3
185x3
225x 10 sets x 4 reps -> bar positioning (thanks to Josh’s help felt much better in all the right places)

Pendlay Row (using deadlift stance and grip)
135x5
155x3
175x3
195x2
215 x 8 sets x 3 reps

GHRs: bw x 6, 5, 5, 5, 4 + 1 negative

Pull-ups: bw x 12, 10

BB Curl
55x14
60x10
65x6
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Old 11-13-2012, 10:20 PM   #80
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Nice work LD. Some great numbers in here.
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