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Old 05-30-2013, 05:19 PM   #541
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Nice pulling broham!
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Old 05-31-2013, 05:32 AM   #542
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Fen amazing deadlift training keep it up
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 05-31-2013, 07:49 AM   #543
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Big workout, killing the 5/3/1 reps.
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Old 05-31-2013, 09:50 AM   #544
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Thx for all the support.
I'm thinking of giving Smolov Jr. a try, with 5/3/1 of course. Found a spreadsheet for it. Any thoughts?

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Old 05-31-2013, 04:31 PM   #545
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I'm about to do Sheiko and really looking forward to it, have you checked it out? You are the type of bad ass that can handle it! I have a spreadsheet too that does all the different sheiko programs.
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Old 05-31-2013, 04:35 PM   #546
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Originally Posted by Randoja View Post
I'm about to do Sheiko and really looking forward to it, have you checked it out? You are the type of bad ass that can handle it! I have a spreadsheet too that does all the different sheiko programs.
Yea I got that too. I'm interested in just getting my bench up though. Sheiko 29 looks sweet so maybe in the future.

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Old 05-31-2013, 04:41 PM   #547
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Yea I got that too. I'm interested in just getting my bench up though. Sheiko 29 looks sweet so maybe in the future.

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Word, you can see how I like it too, I'm gonna start on the 10th, after I test maxes next week. 5/3/1 is always solid though, and I've heard good things about Smolov. I'm sure you will make some sick gains.
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Old 06-01-2013, 01:18 PM   #548
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C4W2 deadlift

Power clean
135x3/3 155x3 175x3

Deadlift
175x5 215x5 260x3 300x3 345x3 390x3+
390x7
http://www.youtube.com/watch?v=zciYrylUPOI

Sumo deadlift
390x5 singles

Calf raise routine
355x8/8/8/8/8

Bentover row
225x8

Pendlay row
135x8 155x8/8
Ran out of time. Sad I couldn't do more back isolation


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Press day end C4W2
Press
60x5 70x5 85x3 100x3 115x3 130x3+
130x7

Push press
130x5/5/5

Boring but big seated press.
80x10/10/10/10/8

Overhead shrug
80x10/10/10

DB BP
45x8
Had nothing to give here. Tris destroyed.

Curl session



So I mentioned smolov Jr., I am going to try benching twice a week, see how that goes before jumping into something crazy like smolov Jr. 4x a week. Keep me safe, I dont want to bench 0x a week.

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Old 06-01-2013, 01:19 PM   #549
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Nice work, Fen!
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Old 06-01-2013, 02:42 PM   #550
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Nice session, and I also think that is a good idea just benching 2x a week and feeling that out. Can you do weighted dips? For a few workouts, I tested my 1rm and used a 5/3/1 template for them, 5/3/1 bench with BBB on mondays and the dips on friday, bench was going way up during that 6 weeks or so. I topped out at 225x8 which was really good for me, I can't do that now.
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Meet PR's:451/270/501 (181) 479/270/529 (198) Best Total: 1212@181 1278@198
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