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Old 01-06-2010, 09:34 PM   #101
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Originally Posted by jwood View Post
Doing great work man, keep it up!!

Do you always work up to a max set of 3? I usually work up to a heavy single, just wondering what the advantage of 3 reps would be?
I'm trying something different just to experiment. For the first week of the max effort exercise I do max 5s & 3s, then the following week I will do max 3s & 1s. So far it has been going good.
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Old 01-08-2010, 06:51 PM   #102
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Friday: DE Squat/Deadlift

Dynamic Parallel Box Squat (added 4 chains)
235x2x10 sets

Speed Pulls (Sumo Stance)
275x1x6 sets

GHR
BWx15x3 sets

Pull Throughs (Wide stance, straight leg)
140x15x3 sets

Seated Goodmornings *never did these before, need to work on lower back strength
95x15x3 sets

Cable Crunches
140x12x4

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Old 01-08-2010, 08:36 PM   #103
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Those are some sweet speed sumos.
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Old 01-08-2010, 08:59 PM   #104
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GHR FTW, good job man and post more vids love it!
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Old 01-09-2010, 12:12 AM   #105
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GHR FTW, good job man and post more vids love it!
Yea it was pretty cool making this video..I'm gonna try and take some on my max days. i have dynamic bench tomorrow so maybe i'll just keep it going with the main lifts of the day.
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Old 01-11-2010, 02:26 AM   #106
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Sunday: Dynamic Bench

Dynamic Bench- no chains
185x3x9 sets (switched gripped each set)

Dips:
BWx15x4 sets

Overhand Cable Rows
150x15x2 sets
175x12x2 sets

Lateral Raises supersetted with Front Raises
25x12 ea.x4 sets

Rear Delts
40x15x2 sets

did some curls..and finished up with some more tricep pushdowns just for the hell of it.
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Old 01-11-2010, 09:58 AM   #107
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Look slike a great workout. How sore do all those dips make your chest and triceps?
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Old 01-12-2010, 02:13 AM   #108
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Look slike a great workout. How sore do all those dips make your chest and triceps?
im pretty used to doing dips, im used to wearing a weight belt but that workout i just wanted to do some bodyweight work...
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Old 01-12-2010, 02:20 AM   #109
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I wasn't able to fully max out. I was lifting alone and the squat rack i was using was so old-school that the pins were welded in place and you can't move it. But i tried my best in pushing myself as far as possible on my own, but in the back of my mind i know i could have gone higher.

Monday: Squat ME

Parallel Box Squat
After warm ups
315x3
335x3
365x1
405x1
425x1 Had to push through this one but wasn't so bad. Didn't have any spotters so i just felt that was a good place to end..by the way it was also a PR so i was happy with it..

RDL
155x8
185x8
205x6
225x5

Single Leg SB Leg Curls
3x15 reps

and that was the workout..was pretty spent after the squats and RDL's
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Old 01-12-2010, 09:11 AM   #110
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Good workout. 425 is no joke. Race you to 500. Your numbers are looking rock solid.
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