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Old 09-22-2013, 12:59 PM   #1241
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Did some back and bi's work.

Bb rows, machine rows, nothing heavy.

Kroc rows
40x8 60x8 105x25 PR match

Light Power shrugs
180x8
225x11
315x9

Ez bar curls
80x8/8/6

Nursing a strain right across middle lower back. Have to work on that.


inside a wave.
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Old 09-22-2013, 09:26 PM   #1242
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So, is there a test on the anatomy later on?

Congratz on the bench PR!! 260 is awesome. In fact, all your numbers are great. Very proud of you Chris.
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
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Old 09-23-2013, 05:07 AM   #1243
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Yup I'm coming along. Body is jacked from this past week. Need a deload but I don't believe in that so I am going to train lightly this week.

Last 531 cycle starts today. Cycle 10.

Learnings:
My squat and dead improved so much I'm almost repping what my Max was.
Holy shit right?!!

Bench press improved a total of 5 pounds. Wtf. Clearly this did not work at all. ( I have struggled with form and recently made great strides though)

Press made pretty good strides, a lot of progress on work set volume, set strength, and 20 lbs on 1rm.
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Old 09-23-2013, 09:45 AM   #1244
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Awesome progression Chris^^

Bench should be outlawed eh? Haha. Your not alone, it has been a bitch for me to progress on as well. However, once you get the technique down, bigger PR's will be had. It is also much tougher to stay tight when training at home with no liftoff and spotter. Coaching helps so much as well. Too bad there is no crew in your area.
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Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
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Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
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Old 09-23-2013, 10:34 AM   #1245
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Great work in here Fen, happy to see 531 did so well for you in the squat and deadlifts.
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Old 09-23-2013, 01:03 PM   #1246
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Press
95x5 110x5 120x5+ goal 12
120x9

Push press
120x5/5/5

Press
95x8/8/8/8/6

All presses superset with chins.
Chins
3/3/3/3/3/2/2/2/2/2/1/1/1/2/1

lateral db raise
25x10 30x10
Db pull over
25x8

great pump and vascularity today
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Old 09-23-2013, 01:14 PM   #1247
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Repping the old max = winning. Keep killing it.
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Old 09-23-2013, 02:43 PM   #1248
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Great progress is great!

Just a passing thought, that too much other pressing could be affecting the bench specifically.

Finish it off with a bang! If you run it again I'm sure you will know how to tweak it and keep up the gains.
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Old 09-23-2013, 02:59 PM   #1249
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Fine work fen! Thats some great progress!
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Old 09-23-2013, 03:22 PM   #1250
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Quote:
Originally Posted by EliteDreams View Post
Great progress is great!

Just a passing thought, that too much other pressing could be affecting the bench specifically.

Finish it off with a bang! If you run it again I'm sure you will know how to tweak it and keep up the gains.
That is a great point. Treating the press as a main lift when it is an accessory will impact bench pressing for sure.
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