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Old 03-12-2011, 12:14 AM   #21
AlexBB
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Friday

Squat
12x135
12x165
12x185

Deadlift
5x135
5x155
5x255

DB Press
12x30's
12x35's
11x45's

DB Bench
12x35's
12x40's
12x50's

BB curl
12x25
12x30
10x40

dips 5x10xBW

BB calf raise 3x15 90 (used machine)

double crunch 2x20
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Old 03-12-2011, 02:34 PM   #22
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So I calculated the percentages that I used for the last set using the 1RM estimation that I calculated at the beginning of the program and I found out that in the exercises that I failed the percentages where a little high.

Squat 71%
Deadlift:92%
BB row :70%
DB Press% 75%
DB bench press: 71%
BB curl: 80%

So for the next week. should I increase the weight for all exercise except for press and curl?
Thanks!! =)

Last edited by AlexBB; 03-21-2011 at 12:11 PM.
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Old 03-12-2011, 02:45 PM   #23
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Quote:
Originally Posted by AlexBB View Post
So I calculated the percentages that I used for the last set using the 1RM estimation that I calculated at the beginning of the program and I found out that in the exercises that I failed the percentages where a little high.

Squat 71%
Deadlift:92%
BB row :70%
DB Press% 75% Alex drop 5lbs here
DB bench press: 71%
BB curl: 80% Drop 5lbs here

So for the next week. should I increase the weight for all exercise except for press and curl?
Thanks!! =)
Add 5lbs to the moves except those that are marked to drop weight on.

Everything is looking good, as you work into the program. It is normal to adjust your weights and find a good comfortable zone to work in.
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Old 03-21-2011, 05:36 PM   #24
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Monday

Squat
8x135
8x165
8x190

BB row
8x65
8x80
8x95

DB Press
8x30's
8x35's
8x45's

DB Bench
8x35's
8x40's
8x55's

BB curl
8x25
8x30
8x35

dips 5x10xBW

BB calf raise 3x15 90

double crunch 2x20
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Old 03-21-2011, 05:40 PM   #25
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Wednesday

Squat
10x135
10x165
10x190

BB row
10x65
10x80
10x95

DB Press
10x30's
10x35's
10x45's

DB Bench
10x35's
10x40's
10x55's

BB curl
10x25
10x30
10x35

dips 5x10xBW
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Old 03-21-2011, 05:41 PM   #26
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Friday

Squat
12x135
12x165
12x190

Deadlift
5x135
5x135
5x260

DB Press
12x30's
12x35's
12x45's

DB Bench
12x35's
12x40's
12x55's

BB curl
12x25
12x30
12x35

dips 5x10xBW

BB calf raise 3x15 90

double crunch 2x20

Last edited by AlexBB; 03-21-2011 at 11:59 PM.
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Old 03-21-2011, 05:44 PM   #27
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So now for the 3rd set Im working with approx 75% of 1RM on most of the exercises:

Squat 75%
BB row :73%
DB Press% 75%
DB bench press: 78%
BB curl: 70%

For the next week, should I increase weight on all of the sets?
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Old 03-21-2011, 07:56 PM   #28
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Workouts are looking good. How is your body feeling on the program?
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Old 03-21-2011, 09:23 PM   #29
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Quote:
Originally Posted by BendtheBar View Post
Workouts are looking good. How is your body feeling on the program?
Im feeling pretty good, Friday's workouts are killing me :P (in a good way). I think my body is recovering fairly fast, since Im always at 110% for the next workout
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Old 03-22-2011, 03:56 AM   #30
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I would increase 5lbs (10lbs on squats and deads) on the second set only and deload the last 2 sets back to 8 reps. at 75% you are working pretty hard so you dont want to go increasing everything to 80% or whatever. if you increase the second set the top set will be harder anyway. Then when you hit straight 12's again then you can move the top set up 5 lbs and deload the last 2 sets to 8 reps again.

Carl.
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