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Old 01-13-2012, 05:37 AM   #271
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Strong rep's.

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Old 01-13-2012, 08:21 AM   #272
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5/3/1 Cycle 3 Wk 2
Military Press


MPress 531
[Goal] Actual
[55x3] 60x3
[65x3] 65x3
[75x3+] 75x5


Assistance
1.BTNP: 4 sets of 10 (40kgs) , 1 sets of 8 (40kgs)
2.BB Shurgs: 5 sets of 10 (100kgs)
3.BB Shurgs: 4 sets of 8 (140kgs)

4.ABz!
(a) Weighted Cable Crunch : 4 sets of 15 (60kgs)
(b) Side bends with 20kg plate : 3 sets of 20

Notes

wasnt in the humour for fighting for DBs , been a while since i smashed myself up with shrugs , seemed like a good idea at the time.

have a good weekend kids!


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Strong rep's.

LtL
thank you kind Sir!
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Old 01-13-2012, 09:13 AM   #273
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Nice press. You went crazy with the shrug volume.
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Old 01-13-2012, 09:23 AM   #274
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Nice press. You went crazy with the shrug volume.
well it is friday the 13th!!

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Old 01-13-2012, 10:59 AM   #275
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Strong pressing! I wonder if you'll think it was still a good idea tomorrow .

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have a good weekend kids!
You too markievicz, enjoy.
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Old 01-13-2012, 12:16 PM   #276
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Nice way to smash your way into the weekend.
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Old 01-13-2012, 02:08 PM   #277
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My traps hurt for you mate! You do presses strict don't you? Very impressive!
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Old 01-13-2012, 05:01 PM   #278
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Great pressing!

Shrugs were a nice touch too! Good luck reaching for the shampoo tomorrow.
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Old 01-13-2012, 09:36 PM   #279
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Great job on pressing, and have a great weekend!
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Old 01-16-2012, 08:32 AM   #280
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Quote:
Originally Posted by JTurner View Post
Strong pressing! I wonder if you'll think it was still a good idea tomorrow .
You too markievicz, enjoy.
no DOMS the day after! result!

Quote:
Originally Posted by BendtheBar View Post
Nice way to smash your way into the weekend.
set me up for a good one so it did

Quote:
Originally Posted by Kuytrider View Post
My traps hurt for you mate! You do presses strict don't you? Very impressive!
Strict press all the way buddy.

Quote:
Originally Posted by MikeM View Post
Great pressing!

Shrugs were a nice touch too! Good luck reaching for the shampoo tomorrow.
<<<<<<<<< no need for shampoo

Quote:
Originally Posted by mab54 View Post
Great job on pressing, and have a great weekend!
thanks MAB






5/3/1 Cycle 3 Wk 3
Bench Press


Bench Press 531
[Goal] Actual
[100x5]100x5
[115x3] 115x3
[130x1+] 130x2

5 Paused Singles
120x1 - felt good so went higher
125x1
125x1 - still good so pushed on
127.5x1 - no probs , go for 130
130x1 PR - flew up. happy days

happy at the progress, hope to lift more than 130 in the meet .

Assistance

1.CGBP: 5 sets of 5 (100kg) SSwith
2.WGPU : 5 sets of 5
3.Lat Machine : 4 sets of 8 (80kg)

Notes

really happy with todays session.

am changing things around this week and only doing 3 sessions, today , thursday and saturday. then resting till the meet.

trying to decide on the weights to lift on meet day , think ill do something like this for bench

lift 1: 120 - should smash it and will be good for confidence...
lift 2: 130 - to equal todays PR
lift 3: 135/137.5 - depending on how the weight is going on the day, should be a big new PR or a fail...

thoughts/suggestions welcome
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Last edited by markievicz; 01-16-2012 at 08:36 AM.
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