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Old 06-28-2015, 06:39 PM   #1
Sandbox
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Default 2015 Backhalf

High Bar Squats
175 x 6
Deadlifts
285 x 3 x 5
Pendlay Rows
175 x 6
Double-overhand Hold
245 x 60 seconds
Bench Press
225 x 3 x 5
Close Grip Bench
175 x 8
Incline DB Flys
30s x 8
Arnolds
30s x 8
Incline Abs
25# x 2 x 10

Experienced a tear of my teris minor on my left back after deads and during first set of rows in mid May. Bled and bruised like a stuck pig. Knocked me out of the June 21st meet. Took three weeks off and then rehabbed for three weeks. First real workout back.

I'm going back to fullbody - 10 days rest. This worked two years ago to perfection. Also, I'm going 3 x 5s on Bench and Dead. I'll progress when I know I can crank 6 reps on last set. I won't change this during meet prep. I'll protect the old body in training and leave it out on the platform. I'm also going very conservative (i.e. light) on all accessory movements (not bench or deads). Target meet: Nov. 14th in AZ.
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Old 06-28-2015, 08:29 PM   #2
j
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Glad you're back at it!
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Old 06-29-2015, 01:11 AM   #3
big_swede
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Good luck Fred. Good having you back.
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Old 06-29-2015, 04:04 AM   #4
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Good to see you lifting again!
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Old 06-29-2015, 10:34 AM   #5
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Glad your okay!
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Old 06-29-2015, 10:57 AM   #6
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Yeah buddy! Glad you're back at it. Good seeing you last week Fred.
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Old 06-29-2015, 12:54 PM   #7
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Even at every 10 days you'll still have 3 times the log entries as BtB lol.

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Meet PR's
Squat 207.5 (457) 6/21/2015
Bench 150 (331) 6/21/2015
Dead 232.5 (513) 6/21/2015
Total 590 (1,301) 6/21/2015
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Old 06-29-2015, 11:15 PM   #8
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oh, thank goodness... I thought you bled to death!

plenty of time to get beck to full power by Nov.
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Old 07-08-2015, 09:39 PM   #9
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Default

High Bar Squats
185 x 6
Deadlifts
335 x 3 x 5
Shrugs
335 x 5
Pendlay Rows
185 x 6
Double-overhand Dead Hold
255 x 60 seconds
Bench Press
245 x 3 x 5
Close Grip Bench
185 x 8
Incline DB Flys
30s x 8
Arnolds
30s x 8
Incline Abs
25# x 2 x 10
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Old 07-10-2015, 09:17 AM   #10
KD5NFW
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Default

How long before you're done warming up sir?
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Meet PR's
Squat 207.5 (457) 6/21/2015
Bench 150 (331) 6/21/2015
Dead 232.5 (513) 6/21/2015
Total 590 (1,301) 6/21/2015
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