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Old 12-25-2011, 11:02 PM   #421
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500 will fall soon. Congrats on the PR and have a great Christmas.
Thanks btb. Hooe your Christmas was great!

500 is a few technique adjustments away...
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Old 12-25-2011, 11:03 PM   #422
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grats dx! big work bud.
Thanks tank. Trying to smash it!
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Old 12-25-2011, 11:04 PM   #423
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Your technique fail at the bottom dude
My technique failed period... lol.
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Old 12-26-2011, 11:08 PM   #424
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12-26-11

Lots of foam rolling/ lacross ball work. Still sore from deads...

Squats 45x5 x 2 sets 135x5 225x3 295x3

Rotator warmups

Bench 45x10 95x5 x 3 sets 135x3 185x3 225x3 x 3 sets paused 285x3 (3 sec pause) 285x2 (3 sec pause)

Incline db bench 70x5 90x10. PR!

Push Press 45x5 95x3 135x3 185x3 210x1 PR!

Hammer strength rowe 90x20 180x20

Chain rear delts on incline bench 25 lb chain each hand x 2 sets of 20. 10 partials at end of set 2.

One arm cable rows 62.5x10 each side. Hard stretch between each rep...

Tube band pump work. Sets of 20 on pull a parts and rear delt flys.

Feeling really beat up. Was going to continue on pressing heavy this week, but i've decided to deload upper body the rest of the week too. Squats are already scheduled to be "light" so thats a good thing. Cut my flat bench short. Couldnt get my shoulders feeling good even with all the extra warmup sets, and i didnt have as much push as i would have liked to, so i did some other stuff and got some good work in. Even squeezed a push press PR out somehow...

Last edited by Disciple X; 12-26-2011 at 11:10 PM.
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Old 12-26-2011, 11:12 PM   #425
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Old 12-27-2011, 09:16 PM   #426
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12-27-11

Ordered a set of elitefts bands last week and they came in today. I felt like a kid at Christmas... again... played around with them before my workout, so i guess that was my warmup

Squats
45x5 x 2 sets
135x5
225x3
295x3 x 3 sets

Lots of hip mobility work.

Push jerk
135x3 x 2 sets

Preacher Curls
EZ bar w/ 50x 10
EZ bar w/ 70 x 8
EZ bar w/ 70 x 6

Hammer strength rowe-Standing- Explosive reps.
90x10
180x10

Static holds- dbl overhand.
250x35 seconds
250x35 seconds
250x30 seconds

Ab wheel
1 set of 10. Firts two were standing to standing, but without full extension, next five or so were standing to kneeling. Rest were kneeling all the way.

Farmers walk around the gym 60 each hand. 2 trips.

Good stuff... kept it light today and had fun.

Last edited by Disciple X; 12-27-2011 at 11:53 PM.
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Old 12-27-2011, 09:31 PM   #427
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We all had a good workout tonight!!
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Old 12-27-2011, 09:31 PM   #428
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Ordered a set of elitefts bands last week and they came in today. I felt like a kid at Christmas... again... played around with them before my workout, so i guess that was my warmup
I think I am the only one here without bands. You plan on using them for speed work, or just going to mess around in general?
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Old 12-27-2011, 10:05 PM   #429
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When i get back into speed work, i'll be using them... they have so many uses i love the mini bands for pull aparts, face pulls, dc shoulder stretches etc. I'll probably be incorporating them into heavy bench first. I do an upper end day and a lower end day, so they'll be great for overloading the top.
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Old 12-27-2011, 10:06 PM   #430
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We all had a good workout tonight!!
Yeah, it was pretty solid all around!
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