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Old 02-16-2013, 05:32 PM   #231
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WEEK 4, DAY 1

HEAVY BENCH

Floor press
bar x15, 135 x10, 185 x5, 225 x5, 285 x2, 285 x2, 285 x2

Bench press
135 x15, 205 x15, 205 x15

Front pulldown
100 x15, 170 x12, 250 x10, 250 x10

Cable pushdown( xover cables)
100 x25, 100 x25, 100 x25

db shrugs
100s x12, 100s x12, 100s x12

OHP
95 x15, 115 x12, 115 x12


Not too bad today
Have a looooong way to go
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Old 02-17-2013, 01:34 AM   #232
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Originally Posted by karim275 View Post
[B]WEEK 4, DAY 1

HEAVY BENCH
Floor press
bar x15, 135 x10, 185 x5, 225 x5, 285 x2, 285 x2, 285 x2

Bench press
135 x15, 205 x15, 205 x15

Front pulldown
100 x15, 170 x12, 250 x10, 250 x10

Cable pushdown( xover cables)
100 x25, 100 x25, 100 x25

db shrugs
100s x12, 100s x12, 100s x12

OHP
95 x15, 115 x12, 115 x12
Strong session Karim ... keep smashing the wts. ...
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Old 02-17-2013, 12:02 PM   #233
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Big and strong. Great to see another fellow geezer show these young guns how it's done.
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Old 02-17-2013, 04:59 PM   #234
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Big and strong. Great to see another fellow geezer show these young guns how it's done.

Geriatric Power!
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Old 02-17-2013, 05:09 PM   #235
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Sunday 2/17/2013

Week 4, Day 2

Explosive Squats

Squats
Bar x 10, 135 x 5, 185 x 5, 225 x 3, 265 x 2, 2, 2, 2, 2, 2

Front squats
135 x 5, 185 x 5, 5, 5

SLDL
135 x 5, 185 x 5, 235 x 5, 285 x 5

Leg press(very wide)
495 x 10, 675 x 10, 765 x 10

Reverse hypers
bw x 25, 25

Lying leg raise
bw x 20, 20

Used my new squat shoes today!!!! What an amazing difference!! Immediate increase in depth, quality and balance! Love em!!!
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Old 02-18-2013, 02:16 AM   #236
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How do you find your new squat shoes ... ? Did you notice any difference in form / balance ... ? I'm considering one for myself ...
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Old 02-18-2013, 10:07 AM   #237
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How do you find your new squat shoes ... ? Did you notice any difference in form / balance ... ? I'm considering one for myself ...
Same here...
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Old 02-18-2013, 05:15 PM   #238
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How do you find your new squat shoes ... ? Did you notice any difference in form / balance ... ? I'm considering one for myself ...
Huge difference. Balance, drive, depth, you name it!!! Ordered from Max Barbell website. Great shoes..killer price
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Old 02-20-2013, 06:13 PM   #239
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WEEK 4, DAY 3

REP DEADS

Hypers
bw x25, 25

Deficit deads
135 x 10, 185 x 5, 225 x 5, 315 x 3, 405 x 1, 435 x 6(standard grip, no straps)

Rack pulls
495 x 3, 495 x 3

Ghr
bw x8, bw x 8

Lying leg curl
120 x 20, 120 x 20

pressed for time, missed out on pause squats and kb snatches

Lower back feeling much better, purchased "The Grid" roller a few days ago and loving it.
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Old 02-21-2013, 01:10 PM   #240
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Week 4, Day 4
4:30am

Accessory Day

Ohp
bar x 15, 75 x 15, 95 x 15, 135 x 8, 8, 8

Dips
bw x 10, 10, 10

Chins
bw x 12, 12, 12

Db hammer curls
55s x 8, 60s x 8, 65s x 8(both arms simultaneously)

Ez bar skull crushers
70 x 12, 100 x 10, 10

Seated calf raise
4 plates x 25, 25, 25, 25


pretty good workout considering being totally exhausted from a grueling stretch at work and minimal sleep. Thankful for my AX SuperSize to help me make it through!
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