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Old 03-03-2011, 04:00 PM   #31
BendtheBar
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Doesn't look like a light day. Great job.
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Old 03-04-2011, 07:01 PM   #32
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thanks
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Old 03-05-2011, 05:50 PM   #33
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squatting and defecit

Front squat
45x10
95x10
145x10
195x5
225x3x5

deficit deadlifts
135x5
185x5
235x5
285x5
325x1 no deficit

chins/ham curls
45x7 / 125x12
70x5 / 135x12
90x3 / 150x10


abs and bw neutral

thoughts

form felt nice on DL
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Old 03-05-2011, 06:41 PM   #34
BendtheBar
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Nice work. Keep crushing it.
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Old 03-06-2011, 04:02 PM   #35
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thanks brah
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Old 03-07-2011, 02:24 PM   #36
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Lego benh

BW=183.9

Bench press
135x10
205x5
260x9 no control at all, was not hard but form was doodie
285x3x3

Super set incline bench and isolateral raises
55x10 ----> 20x10
60x12 ----> 30x10
50x20 ----> 10x17

super set dips and pull
45x10 ----> x12
45x10 ----> 25x10
90x8 -----> 45x5

thoughts

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Old 03-09-2011, 10:42 PM   #37
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Jrahe Squats

Squat
95x8
155x6
215x4
265x4
315x4
365x2x4 I was not using hammys at all and it sucked, so I stopped

55% squats
405x5
455x5

RDL
135x7
185x7
225x7

Bent over rows
135x10
175x2x10

Curls
75x16
95x8

ham curls, obliques. abs, and a few machines

thoughts

I dont think I can maintain this volume for squats anymore. maybe if I was sleeping okay and had the magnum thrust with helped x1000000 . I am gonna replace front squats with DE squats for a few weeks and try to fix my anterior dominant squats. I will probably only be doing 2 working sets of squats from now on, but I am gonna be doing 2 sets of partials also. I think I can still add some weight to my squat, but i need to cut the volume in half and not try to get the same results I got last cycle. 450-455 is my goal squat.
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Old 03-10-2011, 07:55 PM   #38
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Triceps day

BW=184.2

CGBP
135x10
195x6
250x4x5

db press
50x10
60x9
60x8 -----> 25x10

calve raise
70 x 25
115 x 25
160 x 25

dorsi flexions
15 x 2 x 10
10 x 15

shrugs
225x20
315x15
365x7 + 5 lost my grip.
405x10

grip work

skull crushers
95x10
105x10

pushdowns
70x10

single arm push ups
5 each

push ups
25

thoughts

The CG was the easiest part of my workout. The accessories were actually not easy. I need to work on my work capacity. Next bench assist day is gonna be light.
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Old 03-12-2011, 06:04 PM   #39
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Deadlift LIME

BW= lots

deficit deadlift
135x5
185x5
235x5
280x5
305x5
340x3 normal

De BOX SQUATTING
225x4x2
245x2
275x3x2

step ups
135x10
185x8

chin ups
45x7
70x6
90x3
hams and core




Thoughts

Deadlifts felt good, videos later
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Old 03-12-2011, 10:29 PM   #40
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Was easy, but thats the point, We will see, maybe I will try to hit 4's at the end of program.

deficit was about 2 1/2 inches
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