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Old 04-06-2012, 07:44 AM   #451
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That's already a 5kg PR which ain't easy on the bench. Add another 5kg and your recent experiment will have yielded significant fruit (it already has!).

Great work mate.
Cheers Kuyt. I'm certainly happy with the progress, I wasn't confident I could hit 115 again before and I reckon I could get it any given day now and more.
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Old 04-06-2012, 08:21 AM   #452
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06/04/12 - Deadlift 6x3

Deadlift
20kg-60kg RDL warm ups to get glutes firing

60kg x 5, 80kg x 5, 100kg x 3, 120kg x 2, 140kg x 1

165kg x 3 x 6 (+2.5kg triple PB and repeated 6 times)

Shrugs
100kg x 10 x 5 (+straps at set 3)

I'm breaking away from 5/3/1, for now at least whilst bench is the focus. Just went with a basic Prilepin based scheme and really enjoyed it, felt like I did a lot more work than I have been doing on 5/3/1, pretty grueling but I reckon sessions like this should do a lot for my deadlift.

Pretty happy when I realised that I not only hit a triple PB but got it 6 times. Added the shrugs from yesterdays session and forgot to do any abs, I'm sure I'll live.

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Old 04-06-2012, 01:31 PM   #453
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(+2.5kg triple PB and repeated 6 times)
Yeah buddy. Sweet. Well done JT.
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Old 04-06-2012, 03:39 PM   #454
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Great progress! PRs just cruising on up. Nice.
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Old 04-07-2012, 11:17 AM   #455
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Yeah buddy. Sweet. Well done JT.
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Great progress! PRs just cruising on up. Nice.
Thanks BtB and Mike, feeling it in the hams and back today but not in a bad way. Going to stick with some simple cycling through intensity over 3 or 4 weeks for deadlifts and maybe squats too when they get back on track.

Right lat is playing up a little today along with the shoulder and upper arm but I think some soft tissue stuff should ease it.

Plan for the bench program is to jump back into the high volume this time starting 5kg higher and hopefully finishing 5kg higher, if that makes sense. Will be finishing on a big milestone of 100kgx3x10 but there's 3 weeks work to put in before that.
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Old 04-07-2012, 12:35 PM   #456
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Steafy progress mate! Good luck with the bench!
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Old 04-07-2012, 12:48 PM   #457
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Solid work on the pulls. Looked easy.

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Old 04-07-2012, 04:39 PM   #458
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Some mighty fine deadlifting coming along. And no ab work? For shame Heavy triples on deads will tax your midsection as we both know. I envy your freedom in your own gym
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Old 04-08-2012, 10:43 AM   #459
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Steafy progress mate! Good luck with the bench!
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Solid work on the pulls. Looked easy.

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Some mighty fine deadlifting coming along. And no ab work? For shame Heavy triples on deads will tax your midsection as we both know. I envy your freedom in your own gym
Thanks guys, love getting good reps in with deadlifts. And Kuyt, don't worry, I'll be back in the crazy world of commercial gyms next week .
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Old 04-08-2012, 10:59 AM   #460
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08/04/12 - Bench 6x6/Squats

Bench
40kg x 6
60kg x 5

75kg x 6 x 6

Squat
60kg x 8
80kg x 5,5,6,5,6

First session back on high volume bench, felt easy and got the bench over in 15-20 mins. Lower back giving me a little grief and just wanted to try and get the squats feeling good so kept it light. Getting there, hopefully back on form soon.

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