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Old 07-21-2014, 11:30 PM   #221
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Quote:
Originally Posted by Fergus View Post
Great going pal. Consistent as always!!
What does the @ stand for in your log?
My bench has stalled a bit lately as well so decided im going to start adding in extra tricep work and fix my diet up a load. Will see how it works!!
The @ basically means how hard the set was overall. @8 means 2reps with good form could be done but I stopped, @9 means 1rep, @10 means 0 reps, and anything .5 means maybe, so @9.5 means I might have had one more. I think it's very helpful.

Yeah, going away from my bench for a while will likely just help it.
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Old 07-24-2014, 02:38 AM   #222
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07.23.14 @163lb

#Squat
45 x 5
135 x 5
185 x 2
225 x 2 x 2
275 x 1
286 x 3 @10
286 x 3 @10
286 x 1 x 2

#Standing Press
95 x 3
105 x 3
113.5 x 4 @10
113.5 x 4 @10
113.5 x 4 @10
113.5 x 4 @10

#45į Hyperextension
36,27,13

#Chest Supported Row (Paused)
50 x 18,13,10

#Machine Chest Press
80 x 13,11,11

#Shallow Incline Curl
20 x 10,7,5

#Weighted Crunch
45 x 13,11,11
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Last edited by BravenFenix; 07-24-2014 at 02:41 AM.
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Old 07-24-2014, 04:54 AM   #223
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Solid session!
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Old 07-26-2014, 02:34 AM   #224
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Quote:
Originally Posted by big_swede View Post
Solid session!
Thanks man. Things have been rocky lately but things are getting back in order.
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Old 07-26-2014, 02:36 AM   #225
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07.25.14 @164.6lb

#Chest Supported Row (Paused)
45 x 10

#Squat
45 x 5
135 x 5
185 x 3
225 x 2
275 x 1
285 x 4 @9
285 x 4 @9.5

#Standing Press
95 x 4
115 x 2
116 x 4 @10
116 x 4 @10
116 x 4 @10
116 x 3 @10

#Deadlift
135 x 5
185 x 3
225 x 2
275 x 1
305 x 5 @9

#Neutral Grip Pull Up
BW x 9,7,6,6
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Old 07-27-2014, 08:56 AM   #226
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Ohh right. Good way of keeping track.
Great work pal!! Keep it up!
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Old 07-29-2014, 01:02 AM   #227
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07.28.14 @164.4lb

#Squat
45 x 5
135 x 5
185 x 3
225 x 2 x 2
275 x 1
287.5 x 1 x 2
287.5 x 4 @9.5
287.5 x 4 @10

#Standing Press
95 x 4
115 x 1
118.5 x 3 @10
118.5 x 3 @10
118.5 x 3 @10

#Deadlift
95 x 5
145 x 5
195 x 3
245 x 2
295 x 1
310 x 1
310 x 4 @9

#Machine Chest Press
55 x 10
100 x 10
120 x 10 @9
120 x 10 @9.5
120 x 10 @10

#Chest Supported Row
60 x 16,14,10

#Shallow Incline Curl
20 x 10,6,6


Notes
I wanted to work on my big 3 and the press, the machine chest press is helping me get back to my bench, squat and deadlift are good, but i'm wondering if the OHP will start limiting my deadlift due to lower back fatigue.
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Last edited by BravenFenix; 07-30-2014 at 03:48 AM.
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Old 07-31-2014, 12:56 AM   #228
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07.30.14 @165.2lb

#Squat
45 x 5 x 2
135 x 5 x 2
185 x 3 x 2
225 x 2 x 2
275 x 1 x 2
290 x 3 @9
290 x 3 @9.5
290 x 1

#Standing Press
95 x 4
115 x 2
119 x 3 @10
119 x 3 @10
119 x 2 @10

#Deadlift
95 x 5
145 x 5
195 x 3
245 x 2
295 x 1
312.5 x 5 @9
312.5 x 1

#Machine Chest Press
55 x 10
100 x 10
125 x 10 @9
125 x 11 @9.5
125 x 11 @10

#Chest Supported Row
70 x 13,11,10

#Incline Curl
25 x 8,5,5

#Weighted Crunch
45 x 11 x 3


Notes
I am thinking of doing pull ups in the middle of the week instead of supported rows and curls and dropping the OHP volume to 1-2 heavy sets. I am usually of guilty of doing too much as I started with 4 sets and 3 now seems to be a bit much.
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Old 07-31-2014, 04:31 PM   #229
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After tinkering with things the last two weeks I got an idea of what would seem to work until I start missing triples on squats/deadlifts or until I bring the bench back in.

3x/week
Squat (2 heavy sets)
Standing Press (1-2 heavy sets)
Deadlift (1 heavy set)
Machine Chest Press (3 sets)
Supported Row/Curls (3 sets each) OR Pull Ups (3-4 sets)
Weighted Crunches (3 sets)
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Old 08-02-2014, 12:31 AM   #230
BravenFenix
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08.01.14 @165.8lb

#Squat
45 x 5 x 2
135 x 5 x 2
185 x 3 x 2
225 x 3,3,3,3,3,5,5

#Deadlift
95 x 5 x 5
145 x 5 x 3

#Narrow Neutral Grip Pull Up
BW x 10,8,8

#Machine Chest Press
70 x 10
125 x 12 @10
125 x 10 @10
125 x 10 @10


Notes
I was very dead today and it probably had to do with doing too much the last 2 weeks. I should have just called it but even 225 wasn't going in the right grove so I kept doing it until it did. Better not do that next time.
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