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Old 09-17-2012, 09:36 PM   #361
HERC410
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Points: 4,308, Level: 41 Points: 4,308, Level: 41 Points: 4,308, Level: 41
Activity: 5% Activity: 5% Activity: 5%
 
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17/9/2012
Squat
275x3x5

Bench press
215x3x3
225x2x3

CG w/band
140x3x5
140x10 no band

Deadlift
365x1x5

Seated row
140x10x5

Hammer curl
40x10x2

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Old 09-17-2012, 09:47 PM   #362
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Activity: 60% Activity: 60% Activity: 60%
 
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hell of a squat session, just wondering on what type of work out you and aaron are doing?
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Old 09-17-2012, 09:55 PM   #363
bb12
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Points: 7,232, Level: 56 Points: 7,232, Level: 56 Points: 7,232, Level: 56
Activity: 5% Activity: 5% Activity: 5%
 
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Got some serious work going on in this log. Keep up the great work!
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Old 09-18-2012, 10:47 AM   #364
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Rob-I design our programs, The squat is a simple linear progression, bench is ~80, 82.5% for speed work then volume on wednesdays, both days followed by banded close grips, Squat 3x/week but lighter for from work wed/friday, deads are Hepburn style, 5 singles monday, 7 wed and 8 friday.
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Old 09-20-2012, 12:30 AM   #365
HERC410
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20/9/2012
Pause Squat
225x2x5

Bench press
200x5x5

CGBP w/band
140x3x5

Deadlift
365x1x6
Note-I believe my positioning has been off for these lately, and am planning to do form work upon the morrow to adress this, also could not seem to get tight this day, excessive strain upon the hamstrings indicates my positioning at the start is likely farther forward than it should be.

Seated Row
140x10x3

Hammer curl
40x10x2

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Old 09-20-2012, 07:06 PM   #366
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Hope the paused squats serve you well. I use they for nearly all my warmups.

I think you have a lot of strength left in your deads.
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Old 09-20-2012, 07:18 PM   #367
HERC410
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Quote:
Originally Posted by BendtheBar View Post
Hope the paused squats serve you well. I use they for nearly all my warmups.

I think you have a lot of strength left in your deads.
the paused squats have worked well in the past, but what makes you say there is much strength left in the deads?

Last edited by HERC410; 09-20-2012 at 07:33 PM.
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Old 09-21-2012, 08:06 PM   #368
HERC410
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21/9/2012
Deadlift
365x1x8
275x3x3

Squat
225x2x4

Klokov press
105x3x3
105x6 PR

BTNPP
155x2x5

Squat lockout
585x1x5 for ten count

GM
135x10x3

Seated Row
140x10x5

Pulldown
120x10x5

barbell curl
barx50-hoping this helps the knotting in my brachialis

BW-236
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Old 09-22-2012, 10:01 AM   #369
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Quote:
Originally Posted by HERC410 View Post
the paused squats have worked well in the past, but what makes you say there is much strength left in the deads?
I think the overall effort looked smooth. I didn't mean it to say your form was off. I just meant you are in a good place when heavy work looks smooth, and that more gains will likely come.
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Old 09-22-2012, 07:15 PM   #370
HERC410
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Quote:
Originally Posted by BendtheBar View Post
I think the overall effort looked smooth. I didn't mean it to say your form was off. I just meant you are in a good place when heavy work looks smooth, and that more gains will likely come.



That was what I mean, that 365 is only ~80%, It should move much faster, Fridays singles were much quicker, due to my technique and setup adjustments.
Instead of trying to tighten at the bottom, I put tension on the bar and back and pull myself under it, the lifts were much easier and faster, even on the 8th single.
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