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Old 01-02-2013, 10:35 PM   #271
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Hola fellow fatletes. Wore out like a mofo. Havnt nailed down my assistance yet.

Wednesday 2nd of Jan
Cubed Dynamic Benching

Speed bench,close grip on all sets.
135lbs 9x3

Close grip bench with 185lbs (70% which I will be using for rep days as well)
3x5
1x10

Slight incline dum pressing
70x5
65x5
60x5

Rope pushdowns
Half stack x25
Height set for a dead stop between reps

3 way shoulder raises with 20lbs. Shouldn't have done these after all that pressing.

Ab/calf/rotator work again. Rep squats Friday will be brutal.
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Old 01-02-2013, 10:59 PM   #272
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Do you get to choose from a wide variety of assistance work?

Nice dynamic pressing tonight Ben!
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Old 01-03-2013, 12:26 AM   #273
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Great work Ben!
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Old 01-03-2013, 12:36 AM   #274
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Quote:
Originally Posted by EliteDreams View Post
Wednesday 2nd of Jan

Speed bench,close grip on all sets.
135lbs 9x3

Close grip bench with 185lbs (70% which I will be using for rep days as well)
3x5 1x10

Slight incline dum pressing
70x5 65x5 60x5

Rope pushdowns
Half stack x25
Height set for a dead stop between reps
Good work Elite ... keep pushing your limits ...
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Old 01-03-2013, 04:51 AM   #275
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Thanks peoples. I'm in the mood for subway,so I'm gonna try to do some cleans tomorrow during the day before grabbing a couple footlongs.

Quote:
Originally Posted by Squatter View Post
Do you get to choose from a wide variety of assistance work?

Nice dynamic pressing tonight Ben!
Lilly calls for 4 assistance movements,3-4 sets each. I'm just ironing it out,there is no way I can do the same assistance every week,I would be too bored.

My basic plan is to do lots of deadlift variations Monday,both bench and overhead pressing Wednesday and squat/leg/lat stuff Friday. Specific movements,I can pick whatever.
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Old 01-03-2013, 10:11 AM   #276
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Good work Big Ben!!
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Old 01-03-2013, 10:51 AM   #277
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Strong stuff there Ben...as usual!!
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Old 01-03-2013, 12:09 PM   #278
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Killing it in here.
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Old 01-03-2013, 02:02 PM   #279
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Many thanks. I was gonna try for some cleans,but instead I'm doing some chainsaws. Not counting reps,but my shoulders are messy. Anyway,gonna grab a couple subways.
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Old 01-03-2013, 04:00 PM   #280
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Yeah buddy! Nice work ED.
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