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Old 03-21-2013, 08:56 PM   #341
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Nice deadlifts and squats. That's gotta feel good given you history.

Awesome warmups too. I used to do a similar circuit (not one sided though that's a great idea!) and I need to get back to some of that in my next cycle. My conditioning blows.

Good stuff, JD!
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Old 03-21-2013, 09:17 PM   #342
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Quote:
Originally Posted by jdmalm123 View Post
Another good squat/bench day !!! I swear this workout is getting easier!

Added a feeder set to squats and bench plus an extra work set to rows.

Since squats were very clean, I think my right plantar fasciitis is starting to resolve...added some BS calf raises to see how the foot responds...

Warm up
Toe Squat - BWx20
Push up - BWx20
Lat DB Fly - 12x20
Lunge - BWx20
DB Skullcrusher - 15x20
DB Front Raise - 12x10/side
Pull ups - BWx2
...Right rear delt area feels off and biceps are still fatigued, so stopped these short.

Squat (low-bar, medium-wide stance, parallel)
175x5
195x5
205x5
215x3
225x3
235x3 ...Really happy with how squats feel!
135x20 (feeder)

BB Bench Press
155x5
175x5
185x5
195x3
205x3
215x3 ...Back to 2 plates next week!
135x20 (feeder)

...superset with...

DB Row
30x10/side
30x10/side
30x10/side
30x10/side
30x10/side
30x10/side
30x10/side

Standing Calf Raise
BWx30
Great workout JD! !!!
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Old 03-21-2013, 09:23 PM   #343
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Originally Posted by MikeM View Post
Nice deadlifts and squats. That's gotta feel good given you history.

Awesome warmups too. I used to do a similar circuit (not one sided though that's a great idea!) and I need to get back to some of that in my next cycle. My conditioning blows.

Good stuff, JD!
Thanks... it feels good to be focused and feel dialed in...trying to keep it simple without oversimplifying!

PS - Great postings all over MaB lately!

Quote:
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Great workout JD! !!!
Thanks, man. Glad you're back around!
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Old 03-21-2013, 10:11 PM   #344
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big workout!

Quote:
Originally Posted by jdmalm123 View Post
Squat (low-bar, medium-wide stance, parallel)
235x3 ...Really happy with how squats feel!
135x20 (feeder)

BB Bench Press
215x3 ...Back to 2 plates next week!
big numbers! i wish 2 plates was part of my regular bench sessions
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Old 03-21-2013, 10:30 PM   #345
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Amazing volume! Glad your squats and bench are going well.
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Old 03-22-2013, 09:53 AM   #346
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Strong on the squatz and bench JD! Nice volume too!
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Old 03-22-2013, 10:13 AM   #347
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Nice Progress, 2 plts going for a ride again soon. I'm hook on the feeder sets as you call them.

See Mike makes reference to possibly an injury, What happened if you don't mine me asking?
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Old 03-22-2013, 10:28 AM   #348
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Killed it. Onwards and upwards!
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Old 03-22-2013, 03:57 PM   #349
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Bam!
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Old 03-22-2013, 04:42 PM   #350
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Nice bench/squat session jd!!!
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