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Old 07-01-2013, 10:47 PM   #731
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Nice pulls man!!
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Old 07-02-2013, 02:33 AM   #732
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Quote:
Originally Posted by fenrisulfr View Post
Week 1 5/3/1, first set last(multiple sets), and joker sets.

Death lifts!
Deficit deads 135x5/3 155x3 180x3
Deadlifts 180x5 225x5 270x3 295x5 340x5 385x5+ 385x5
Sumo deadlifts 385x5 singles
Deadlift, 1st set last(multiple sets) 295x5/5/5
Low cable row 90x8 135x8 180x8/8
Strong DLs fen ... Also some smart training ... it is always beneficial to listen to your body ... keep up the great work brother ...
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Old 07-02-2013, 05:05 AM   #733
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Thanks for the support everyone.


On a side note my bench came yesterday so now I can bench press in my squat rack at home and be so much safer! Its rated for 600 which means I can put 100 lbs on my press while still using it. Also it is the damned perfect height! If I raise my chest an inch bar goes to my chest, if I lay flat bar on rack. So flipping happy. Now I can really push myself, sans spotter, even do heavy negatives.

Last edited by fenrisulfr; 07-02-2013 at 05:10 AM.
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Old 07-02-2013, 08:25 AM   #734
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Great pressing session and strong pulling session!

I am waiting to get the Beyond 5/3/1 hard copy. Should be out soon. Looks like a lot of good information. Joker sets sound interesting.

Awesome news on the new bench. I see some great benching in your future!
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Old 07-02-2013, 09:09 AM   #735
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Yeah, new bench means new PRs.
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Old 07-02-2013, 11:17 AM   #736
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531 press day
Got 1 joker set and 3 sets of first set last

Press
60x5 75x5 90x3 100x5 115x5 130x5+
130x7

Joker
140x4 almost got 5, would have been awesome cause I couldve went even heavier next set.

1st set last
100x8/8/8

Push press
130x5/4/5

DB shrugs
60x20 80x10

Hammer DB curl rep goal 30
14/7/5

Lots of straight up presses. Doing the bull dance, feeling the flow, awesome.

edit: I forgot I did chins after every set. Total of 26 for the day.

Last edited by fenrisulfr; 07-02-2013 at 01:12 PM.
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Old 07-02-2013, 11:20 AM   #737
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Serious pressing volume!
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Old 07-02-2013, 11:36 AM   #738
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Very cool. Strong pressing, and lots of work done. Win.
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Old 07-02-2013, 12:35 PM   #739
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Quote:
Originally Posted by fenrisulfr View Post
531 press day
Got 1 joker set and 3 sets of first set last

Press
60x5 75x5 90x3 100x5 115x5 130x5+
130x7

Joker
140x4 almost got 5, would have been awesome cause I couldve went even heavier next set.

1st set last
100x8/8/8

Push press
130x5/4/5

DB shrugs
60x20 80x10

Hammer DB curl rep goal 30
14/7/5

Lots of straight up presses. Doing the bull dance, feeling the flow, awesome.
All kinds of volume. It's cool to see you using some of these new techniques. Great work!
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Old 07-02-2013, 02:43 PM   #740
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Pardon my ignorance as I haven't read Beyond 5/3/1 but can you give a quick breakdown of Joker sets?
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