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Old 10-23-2011, 05:08 PM   #531
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Originally Posted by MonsterMike View Post
Solid training sessions! Keep it up!
Thanks bro.
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Old 10-24-2011, 12:11 PM   #532
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Originally Posted by jp_ottawa View Post
Max effort bench. Doing some low board work today, and hit a nice PR at 385. Still recovering from taking apart the dock this weekend -- that was a wholesome workout (see pic).

Bench press:
135 x 5
225 x 2
Shirt on:
275 x 2 (3 boards)
315 x 1 (2 boards)
365 x 1 (1 board)
385 x 1 (1 board) (PR)

Incline skull crushers:
70 x 8
90 x 8
100 x 7

Triceps dips:
body weight x 5
45 x 6
superset: 90 x 6, 45 x 6, body weight x 6

Abs roller:
12 x 2 sets

385 is a win brother!!
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Old 10-24-2011, 02:37 PM   #533
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385 is a win brother!!
Thanks! Gotta try and make every session a win!
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Old 10-24-2011, 02:42 PM   #534
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Default Mon Oct 24th 2011

ME lower. Today is a max effort lower day with some concentric safety bar good mornings. I will do those for a mini-cycle of two weeks, and work up to a heavy single on the second week. I also threw in some lat work, with some DB rows and pull downs.

Concentric safety bar GMs:
155 x 5
225 x 3
265 x 3
295 x 3
315 x 3
330 x 3 (PR)
205 x 12

GHRs:
light band x 10 x 3 sets (back is pumped beyond belief)

DB rows: (should have done those BEFORE the GHRs)
60 + mini bands x 8
100 + mini bands x 8
100 + mini bands x 8

Straight-arm lat pull downs:
(a great exercise to practice unracking the bar on the bench press)
light weight x 10 x 3 sets
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Old 10-25-2011, 03:04 PM   #535
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Default Tues Oct 25th 2011

General conditioning & preparedness day. No heavy lifting today, just some plyo work, stretching, foamroller, and abs work.

Plyo box jumps: (22'' box)
30 pds DBs x 3 x 8 sets with minimal rest

Jump squats:
bar x 6 x 4 sets

Standing abs crunches:
12 x 2 sets

Side abs:
12 x 2 sets
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Old 10-25-2011, 03:10 PM   #536
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Great looking sessions JP.
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Old 10-25-2011, 03:26 PM   #537
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Great looking sessions JP.
Thanks bro. This was my first time doing plyo stuff. I'll be joining the NBA any day now. Lol.
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Old 10-25-2011, 04:24 PM   #538
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Just noticed that monster good morning. I have envy...
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Old 10-25-2011, 04:27 PM   #539
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Strong work in here. Killing it!

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Old 10-25-2011, 05:05 PM   #540
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Strong work in here. Killing it!

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Quote:
Originally Posted by BendtheBar View Post
Just noticed that monster good morning. I have envy...
Thanks guys. It's nice to see the lifts going up. And I'm holding steady at 205 pds (93 kg).
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