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Old 07-28-2013, 04:14 PM   #111
WilldBill88
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Sunday, July 28th. 2013
Dynamic Effort Bench Press

Speed Bench
45x5
65x5
75x5
85x3
90x3/3/3/3/3/3/3/3 at 60%
*Switched between 3 difference grips

High Rack Lockouts
45x5
95x5
115x5
135x5/5/5

DB Incline Press
3x10 x 30's

Chest Supported Rows
3x12,12,10 x 45

Face Pulls
3x20 x 30

Time: 60 Mins
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Old 07-29-2013, 08:43 PM   #112
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Monday, July 29. 2013
Max Effort Lower Body

Warm-Up: GHR's, Lat Pulls, Sit-Ups

Rack Pulls (1-2 inches below the knee)
45x10
95x5
115x5
135x5
185x3
205x2
225x1
245x1
275x1
285x1
*First time doing these so I didn't wanna go too crazy. Probably could of pulled more than I can from the floor.

Leg Curls
50x10
60x10
70x10
80x8 (PR)

One Arm DB Rows
45x10
45x10
45x10
45x10

Then, finished off with Ab Wheel Roll Outs and DB Side Bends
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Old 07-30-2013, 08:02 AM   #113
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Nice rack pulls...i love doing thoses
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Old 07-30-2013, 08:03 AM   #114
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Nice pulls! how do you like rack pulls?
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Old 07-30-2013, 07:21 PM   #115
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Thanks guys!

Rack pulls weren't too bad, a lot easier than pulling from the floor. I could feel it more in my lower back though. Don't know if it was a form issue or if rack pulls just hit the lower back more? Was also my first time doing ab wheel roll-outs and those really hit my upper abs, I never really felt that section of my abs get worked before.

Fuel pump went in out in my car today (%$#@*&^) Gonna cost 550 to get it fixed on Thursday. So will hopefully be able to train then.
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Last edited by WilldBill88; 07-30-2013 at 07:25 PM.
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Old 07-30-2013, 09:47 PM   #116
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Rack pulls might be exposing a lower back weakness. If so probably not a bad thing to keep in every week or two weeks.
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Old 07-30-2013, 10:54 PM   #117
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Quote:
Originally Posted by BendtheBar View Post
Rack pulls might be exposing a lower back weakness. If so probably not a bad thing to keep in every week or two weeks.
Thanks for stopping in Steve, you bring up a good point! I plan on doing it one more week before switching it up. I felt I had some more gas in the tank but, wanted to leave it at that and shoot for a little more weight next time.
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Old 08-01-2013, 08:02 PM   #118
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Thursday, August 1st. 2013
Max Effort Upper Body

Floor Press
45x10
65x5
85x5
95x5
105x5
115x3
125x3
135x2
145x1
150x1
155x1
160x1
*Beat my bench max by 5lbs and called it good! First time doing floor presses but, everything felt good.

Lying DB Tricep Ext.
15's x 8
20's x 8
15's x 8
15's x 8
15's x 8

Side/Rear Laterals (Super Set)
3x10 x 10's

Lat Pulls
40x10
50x10
60x10
70x8

Hammer Curls
3x10 x 20's
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Last edited by WilldBill88; 08-01-2013 at 08:14 PM.
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Old 08-02-2013, 08:08 PM   #119
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Friday, August 2nd. 2013
Dynamic Squat/Dead

Squat
45x5
75x5
95x5
115x5
135x3
150 x 12 sets of 2 at 55%
*After the first few sets I really learned what it meant to drive my head back into the bar. After that things start moving pretty damn fast! Also on the last 3-4 sets I practiced setting the bar low and could really feel the difference in leverage. It felt it a little awkward, but I think if I can get the hang of it, it may help me move bigger weight.

Deadlift
115x5
135x5
155x3
180 x 8 sets of singles at 60%

GHR's
2x8 x 35 plate
2x6 x 45 plate (PR)

Back Raises
1x10 w/ 10lb plate behind head
2x6 w/ 25lb plate behind head (PR)

Standing Ab Pull Dows
20x12
30x12
40x12
50x12
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Last edited by WilldBill88; 08-02-2013 at 08:13 PM.
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Old 08-03-2013, 02:31 AM   #120
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Looking good man! Lots of solid work
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