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Old 01-19-2011, 08:25 PM   #91
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18-JAN-11

Last DE Bench Day before contest

Speed Floor Press + mini band

Bar x 10
135 x 10
150 x 3
195 x 3
225 x 3
255 x 3
255 x 3
300 x 3
300 x 3 + 40lb chain
300 x 3 + 40 lb chain

KB Floor Tri Extensions 5 x 8-15s (stop on floor ea rep)
KB Rows 3 x 10-12s
KB Clean & Press 4 x 12s (per arm)
Band Pullaparts 3 x 10-15s
BB Curls 4 x 8-12s

Sickness is FINALLY starting to leave me, just in time to compete I hope!
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Old 01-20-2011, 08:54 PM   #92
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20-JAN-11

Deload - 9 days out

Conventional Speed Deadlifts

135 x 5
225 x 5
300 x 1
300 x 1
330 x 1
330 x 1
360 x 1
360 x 1
225 x 5

Rev Hypers 4 x 12s
KB Swings 2 x 12s
ABS 5 x 5-15s
Grip Work

Foam roll and stretch glutes, lwr back, hams, adductors
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Old 01-23-2011, 08:27 PM   #93
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23-JAN-11

Last bench session before the contest

BenchPress

Bar x 10
135 x 10
185 x 5
225 x 5 + foam manpon
275 x 3
315 x 2
360 x 1

Shirted BenchPress

425 x 3
480 x 1
540 x 1 to 3 board
578 x 1 to 3 board

Tate Press 3 x 10-12s
Band Delt Raise 3 x 6-10s
Mach Row 3 x 10-12s
Band Curls 3 x 8-12s

Foam rolled lower back
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Old 01-24-2011, 08:11 PM   #94
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24-JAN-11

This is my last training session before my contest on the 29th, thanks ANABOLIC ADDICTION for the support and great products!!

Squats

135 x 3
135 x 3
225 x 3
225 x 3
275 x 3
275 x 3
360 x 1 + briefs
435 x 1
520 x 3 x 5 sets + suit bottoms (all nice and deep )

Rev Hypers 2 x 12s
Abs 3 x 15-20

Foam roll and stretch glutes, hams, hips, lower back
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Old 04-19-2011, 04:47 AM   #95
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Last years Pro/Am
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