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Old 03-24-2013, 01:14 PM   #1
d_b
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Default db from outlaws 2013 Apf Seniors Training

Coming off some twisted shit in my personal life thats had me sidetracked for the last few weeks but that headache is gone. Actually have found someone else that has been amazing to me so far so that is good. Just a run down about me. I lift as a 308/shw. Im an elite level powerlifter that should have had his pro total about 6769869 years ago but I tend to get in my own way. My best total is 2221 (I say 2254 thanks to bs squat command call) Best meet lifts are 900 (915 if not for that stupid squat command), 635, 706. Ive hit a grand in training a few times and I did 1025 in January that was a little high. My training is a blend of westside, progressive overload and the thompson method. I also believe that you should do your assistance work like a body builder to add more muscle mass. No sense in not looking as strong as you are. My current rotation is Sunday speed bench, Monday deadlift and back, Wednesday is Me Bench and top end work, Friday is squats and legs

Today was speed bench
all against double purples using the thick squat bar. Done ballistic style. Im really working on trying to build more explosiveness off my chest. Its a drop catch above the chest and blast it back up
bar*5*3
145*3*4
195*3*4

dbell bench
70*10*2
130*15> rep pr. I want to work up to a set of 20 here then start doing 3 sets with them

side laterals 3 stes

machine incline 3 sets

rear delt fly 3 stes

I then supersetted bi and tri work. Good pump. Looking forward to doing some tugging.
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