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Old 03-22-2011, 05:08 PM   #201
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Thanks Swede. Bands are good fun. Hopefully they will also help my maxes

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Old 03-22-2011, 05:54 PM   #202
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Never tried the face pulls. How are they working out for you?
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Old 03-23-2011, 03:02 AM   #203
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Originally Posted by BendtheBar View Post
Never tried the face pulls. How are they working out for you?
I think I prefer single handed flies for rear delt's. They have a better rom. Variety is the spice of life though

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Old 03-23-2011, 04:34 AM   #204
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I always prefered face pulls to rear flys, but then i never tried them one handed

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Old 03-23-2011, 04:41 PM   #205
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SPEED SQUATS

Squats
Bar x lots
Leg Swings, stretching
Bar x lots
60kg's for 2 sets of 5
Add red bands (approx' 45kg's at the top)
60kg's for 2 sets of 3
80kg's for 2 sets of 3
90kg's x 3
100kg's x 3

Banded Leg Curls
Done lying on bench with blue band
Set of 15 supersetted with Cable pull throughs but I didn't like them so all other sets were supersetted with dumbell swings
Bands x 15 ss 22kg's dumbell for 15 swings
Bands x 20 ss 24kg's dumbell for 15
Bands x 20 ss 26kg's dumbell for 15

Ab's
V sit ups x 20
Plate Crunches 20kg's for 2 sets of 15 SS with one set of 3 failed attempts at getting up due to ab' cramps

Good session tonight. All of the squats were crazy fast and the posterior chain supersets were good. I will be using this combination moving forward I think, with a hamstring dominant exercise and a lower back dominant. One of these weighted and the other will be bodyweight. I have also decided that I will not go over 60% bar weight for speed sets and that at 60%, I will only be doing triples. It's one of the most common mistakes on Westside: having your speed weights too heavy and I have been guilty of that in this cycle. Tonight felt awesome despite being a little beat up from the weekend and showed me what I should be aiming for every week.

6 days with no training now as I am away for a wedding this weekend and have decided to forgo the max effort sessions to have something resembling a deload. This will be my plan moving forward: 3 on, 1 off with the off having just dynamic. Time to grow

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Old 03-23-2011, 05:15 PM   #206
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Nice work LtL! Hmm, wedding, cake, goodies...
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Old 03-23-2011, 05:19 PM   #207
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I like cake

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Old 03-23-2011, 09:23 PM   #208
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Enjoy the time off with friends/family!
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Old 03-23-2011, 09:30 PM   #209
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Eat a ton of food. Just say you're bulking wink wink nudge nudge.
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Old 03-24-2011, 05:13 AM   #210
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Quote:
Originally Posted by Szelago View Post
Enjoy the time off with friends/family!
Thanks buddy.

Quote:
Originally Posted by ForwardMotionStruggle View Post
Eat a ton of food. Just say you're bulking wink wink nudge nudge.
Dude, I'm on a permabulk

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