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Old 11-24-2012, 05:06 PM   #1531
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10 Week Bench Cycle

Saturday's Bench #1

1. 55% 10x2 288.75
2. 60% 8x2 315
3. 70% 5x2 367.5
4. 75% 5x2 393.75
5. 80% 1x5 420
6. 84% 1x4* 441
7. 88% 1x3 462
8. 90% 1x2 472.5
9. 92% 1x1* 483
10. 95% 1x1 498.75
  • CGBP
  • Prone DB Laterals and Face Pulls.
  • Tricep Cable Work
  • Tricep Band Work
  • BB Shrugs



Tuesday's Bench #2
  • Heavy Reverse Band Bench or Heavy Board Work.
  • Heavy Skull Crushers w/ an Easy Curl Bar.
  • Tricep Cable Work.
  • Tricep Band Work.
  • Seated OHP.
  • DB Laterals; Front, Side or Rear.
  • BB Shrugs
.


**All remaining back work is to be moved to Sunday and Thursday.**
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Old 11-24-2012, 05:10 PM   #1532
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Bench #1

Bench w/u
135x15/15 225x15/15

Bench ~ 55%
285x10/10

CGBP
315x3/3/3

Cable Press Downs
50x15/15/15

Tricep Band Work
30/20/20/20/15

Prone DB Laterals
30x10/10/10

Banded Face Pulls
20/20/20

BB Shrugs
405x10 500x10 600x10
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Old 11-24-2012, 05:13 PM   #1533
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Nice work Gasp. I like the setup.
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Old 11-24-2012, 05:14 PM   #1534
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Great workout bud! Didn't know you were here, all these new user names ! How's your foot?
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Old 11-24-2012, 05:18 PM   #1535
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Quote:
Originally Posted by bruteforce View Post
Nice work Gasp. I like the setup.
Thanks Brute, we will see how it goes.

Quote:
Originally Posted by Hunterace View Post
Great workout bud! Didn't know you were here, all these new user names ! How's your foot?
Thanks Hunter, been here for a minute. Foot is still tender (if irun into something) but other than that, good to go! I think.
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Old 11-24-2012, 05:19 PM   #1536
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Great news big man!
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Old 11-24-2012, 08:17 PM   #1537
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becoming a favorite.

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Old 11-24-2012, 09:34 PM   #1538
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Looks pretty brutal..I LIKE IT !!
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Old 11-24-2012, 09:36 PM   #1539
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Strong work gasp
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Old 11-24-2012, 09:58 PM   #1540
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I like the set up G. Just be sure to adjust as you need to. If you have a heavy band by chance I would do some try pushdowns with the band. Saves my elbows some.
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