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Old 11-08-2013, 08:37 AM   #31
CountryFriedMuscle
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Originally Posted by Ancrel View Post
Sweet workout and a 20lb PR can't grumble at that!
Quote:
nice work, any day with a PB is a good day
Thanks guys! I appreciate the interest and support.
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Old 11-08-2013, 04:40 PM   #32
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Default Max Effort Upper, 11/8/13

Warmup:
Foam rolling for back, pecs, and lats. 1x20 each for behind neck press and muscle snatch. Stretching for pecs, lats, and delts.

1. Floor Press:
Bar x 15
95 x 8
135 x 8
155 x 5
185 x 5
205 x 3
225 x 3
245 x 3, wraps. PR!
255 x 3, wraps. PR!
205 x 5, 5, 5



2a. Chest Supported Row:
1 plate x 12
2 plates x 10, 10, 10, 10
2b. Face Pull:
50 x 12, 12, 12, 12

3a. Pushdowns:
2 x 15
3b. Curls:
2 x 12
3c. Reverse Fly:
2 x 12

Session Grade: 80%
Notes:
Pretty good session, really solid PR at 255 for the floor press. Everything else was just getting some volume/work in, not chasing anything else today.
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Old 11-08-2013, 11:27 PM   #33
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PRs errywheres.
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Old 11-09-2013, 03:31 PM   #34
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Smashed! Well done.
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Old 11-11-2013, 11:41 PM   #35
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Default DE Lower, 11/11/13:

Warmup:
Good mornings, behind neck press, squat to stands: 1x15 each. Leg swings, front and side, 20 rep each. Foam rolling for IT bands, back, quads. Stretching for hips, hip flexors, lats, pecs.

1. 2 Ct. Pause Squat (+80 lbs of chains):
Bar x 15
135 x 5
185 x 5
235 x 2, 2, 2, 2, 2, 2, 2, 2



2. Deadlift (+80 lbs of chains):
135 x 5
225 x 3
265 x 1, 1, 1, 1, 1, 1

3. Leg Press:
2 plates x 15
4 plates & quarter x 15, 15, 15, 15

4. Glute Ham Raise (+ Red Band):
12, 11, 10, 10

Session Grade: 80%
Notes:
Good session today. Increased the chain weight to better accommodate the strength curve; worked quite well. Speed was still pretty good but had more weight in my hands and on my back. Overall a very nice session.
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Old 11-12-2013, 01:47 AM   #36
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Looking good, keep strong buddy!
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Old 11-12-2013, 10:15 AM   #37
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Originally Posted by Ancrel View Post
Looking good, keep strong buddy!
Trying my best, thank you! To be honest, this might be the longest stretch I have gone without messing something up.
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Old 11-12-2013, 02:42 PM   #38
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Those pause squats will do it every time.
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Old 11-12-2013, 02:52 PM   #39
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Those pause squats will do it every time.
One of my favorite squat variations of all time.
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Old 11-12-2013, 09:54 PM   #40
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Great work in here

Love the variety
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