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Old 02-01-2013, 01:32 PM   #471
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Strong work in here KD , smash on!
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Old 02-01-2013, 02:31 PM   #472
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Strong work in here KD , smash on!
Thanks Alan I shall continue to smash on

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3/2/1 Cycle 9 Week 2 Day 3
65 minutes

Bench Press Day

Training Max - 300

Warmup
45 x 10
120 (40%) x 5
155 (50%) x 5
185 (60%) x 3

Weight (Goal) Actual

210 (3) 3
240 (3) 3 paused all 3 reps
270 (2x4) 2 x 4
Got a little loose on the second set and tweaked my already ailing right shoulder. All 4 sets were still gravy. Belted by the way. Hopefully its just a strain.

AMAP BB Incline Press ~20 degrees
170 x 14, 9, 8 +5lbs

Pendlay row
200 x 7 x 3 +3 reps

Bench pin press
250 x 5, 3, 3 +5lbs
First set was pretty easy. Flat died on the last two sets!

RipSkulls
102.5 x 8 x 3 +3 reps

Cardio
20 minutes LISS treadmill
page bump
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Old 02-01-2013, 03:16 PM   #473
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But your grip width is all wrong
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Old 02-01-2013, 03:24 PM   #474
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But your grip width is all wrong
Show me the studies!!
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Old 02-01-2013, 09:23 PM   #475
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Default Wendler's 531, kinda

3/2/1 Cycle 9 Week 2 Day 4

60 minutes

Power cleans

warmup 45 x 5
135 x 5
165 x 3
185 x 2
195 x 1
205 x 1

Squat Day

Training Max - 325

Back Squat

Warmup

45 x 10
135 (40%) x 5
165 (50%) x 5
195 (60%) x 3

Weight (Goal) Actual

230 (3) 3
260 (3) 3
295 (2x4) 2 x 4
Tried the first money set with a belt and didn't care for it. Had a little lower back tightness, but overall decent work.

AMAP Squat
200 x 10, 8, 6 +5lbs

Seated calf raise
90 x 15
115 x 12
135 x 10

Cardio
20 minutes LISS elliptical

Let the Super Bowl weekend begin
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Old 02-01-2013, 09:26 PM   #476
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Great workout Rich! Hurray, next week is PR week!!!
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Old 02-01-2013, 09:52 PM   #477
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Great workout Rich! Hurray, next week is PR week!!!
Haha thanks Jay but that remains to be seen. Top sets are scheduled for 5 singles, so not sure how much energy will be available for chasing PR's!!
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Old 02-01-2013, 10:55 PM   #478
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IT took me a few sessions to get used to that new leather lever belt a guy from the crew sold me, but it was worth it. Now, I don' even know its there lol.

great work once again my friend. I am actually think cleans will be OK for my back. I will give them a shot again once I am healed up.

Very excited to see how the iron gods treat you next week!
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Old 02-02-2013, 11:34 AM   #479
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IT took me a few sessions to get used to that new leather lever belt a guy from the crew sold me, but it was worth it. Now, I don' even know its there lol.

great work once again my friend. I am actually think cleans will be OK for my back. I will give them a shot again once I am healed up.

Very excited to see how the iron gods treat you next week!
Thanks Jim! It was a cheap ass thin leather belt at the gym. Didn't feel comfortable at all! I know I need to purchase a personal belt, so maybe a better quality one will feel better.

I think cleans will definitely be on your list of approved lifts! Deadlift day scares me the most next week! Hopefully the iron gods are smiling down on me
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Old 02-02-2013, 12:04 PM   #480
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Let the Super Bowl weekend begin
Good way to kick it off.
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