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Old 12-16-2011, 08:34 AM   #151
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5/3/1 Cycle 2 Wk 2
Squat


Squat 531
[Goal] Actual
[100x3] 100x3
[110x3] 110x3
[120x3+] 120x6

felt good so went for a few singles
130x1
140x1
150x1


Assistance

1.Squats: 5 sets of 5 (100kgs)
2.SS with WGPU 5 sets of 5

ABz
3.Weighted Cable Crunch : 4 sets of 15 (60kg)
4.Hanging Straight Leg Raise : 4 sets of 15

Notes
had to work through lunch yesterday so this was a session yesterday evening.
all in all it was ok.

gave the lower back a go of the foam roller for about 5/10 mins as it is still acting up since august when i hurt it. feels much better today so will have to revisit that idea
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Old 12-16-2011, 09:43 AM   #152
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Nice effort getting to the gym even after what sounds like a long day, not long till some Christmas R&R hopefully.

I always feel healthy after a foam roll session, loosens me up quite a bit especially around the hips.
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Old 12-16-2011, 10:57 AM   #153
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Looks like you destroyed. Always a good sign when you feel like adding work.
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Old 12-16-2011, 11:07 AM   #154
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Quote:
Originally Posted by JTurner View Post
Nice effort getting to the gym even after what sounds like a long day, not long till some Christmas R&R hopefully.

I always feel healthy after a foam roll session, loosens me up quite a bit especially around the hips.
thanks buddy - it was my first go of the foam roller - ill def return

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Originally Posted by BendtheBar View Post
Looks like you destroyed. Always a good sign when you feel like adding work.
tks Steve - although my legs arent in agreement with the additional work today!
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Old 12-16-2011, 11:40 AM   #155
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Strong work from a strong bloke Is that you in the picture?
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Old 12-16-2011, 11:44 AM   #156
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Awesome work.

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Old 12-16-2011, 12:34 PM   #157
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yup, great work mark!
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Old 12-16-2011, 01:47 PM   #158
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Some heavy singles are almost always a good thing, especially if you feel like doing them!! I also like how you SS a pulling movement with squats.Great session there mate
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Old 12-16-2011, 11:02 PM   #159
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Nice session with the extra singles. Also, glad the foam rolling is helping the back. I know what it is to have a sore back, makes everything harder.
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Old 12-16-2011, 11:47 PM   #160
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Great session, love the assistance work sounds fun!

Also how do you like the foam roller? Been thinking of getting one.
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