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Old 11-07-2012, 03:12 PM   #541
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Cheers

Bench/Squat Day

Today I started my smolov cycle for bench, I hit 4 sets of 9 with 82.5kg, I then hit SSB squats with a mini and 4 chains up to a nice heavy grind with 148.5kg for a PR. I then hit 6 speed sets to call it a night. Still feeling a bit lousy, hurry up and adapt to the new workload dammit!!!

Bench/Squat Day 7/11/12

Bench press

4x9 82.5kg

SSB Squat + Mini & 4 Chains

1x2 95kg
1x1 110kg
1x1 125kg
1x1 140kg
1x1 148.5kg (PR)
6x2 90kg
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Old 11-08-2012, 05:43 PM   #542
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Squat Day

Tonight I squatted with no contrast, I hit 8 sets of 4 with 137.5kg. These are starting to feel better again my hip is co operating a bit better so good signs. I then pulled sumos for triples again and finished with a few leg curls. Pretty solid night.

Squat Day 8/11/12

Squat

8x4 137.5kg

Sumo Deadlift

10x3 167.5kg

Leg Curls

4x20-30 to failure
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Old 11-11-2012, 11:49 AM   #543
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Hop over here if you get the chance:

http://muscleandbrawn.com/forums/pow...tml#post291469
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Old 11-11-2012, 09:07 PM   #544
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Done!

Bench/Squat Day 9/11/12

Bench Press

5x7 87.5kg

Squat

10x3 145kg

That was a tough workout, I was not squatting well at all until the last 4 sets, gotta remember to get down fast so I get up just as fast!

ME Squat Day 10/11/12

Pin 28 SSB Squat/GM + 4 Chains

1x3 95kg
1x1 110kg
1x1120kg
1x1 130kg (PR)
8x1 110kg 15 secs

Hip Thrusts

7x12 to 140kg

Rev Crunches

1x10 + 11kg
2x7,5 + 17.5kg

Bench/Squat Day

And the sets just keep on comin! Benched for 5s today and squatted for 6s. Feeling better and am adjusting to the volume again. No maxes in the squat, right now just working on getting a lot of work sets done with submax weights. Still hitting 2-3 different max effort variants per week also. Solid night, but my RH side hip is still not fully co operative.

Bench/Squat Day 11/11/12

Bench Press

7x5 92.5kg

Squat

6x6 125kg
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Old 11-12-2012, 03:07 PM   #545
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Bench/Deadlift Day

Tonight I benched 10 triples with 2 wheels, this went reasonably smoothly, kept rest just enough to keep the bar moving well. Felt good tonight with bench. I then deadlifted for 10 triples also, these went ok and each set moved relatively well. Overall a solid night of lifting.

Bench/Deadlift Day 12/11/12

Bench Press

10x3 100kg

Sumo Deadlift

10x3 172.5kg
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Old 11-13-2012, 05:41 PM   #546
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ME Squat Day

Today I squatted with the SSB a red band and 2 chains. I worked up to 132.5kg for a max single then dropped down for speed. These sets were not clicking so I worked back up to a heavy triple. Then it was time to punish the glutes n hams with swings GMs and 1 million leg curls. Solid night of lifting.

ME Squat Day 13/11/12

SSB Squat + Red Band & 2 Chains

1x2 95kg
1x1 110kg
1x1 120kg
1x1 132.5kg (PR)
5x2 82.5kg
1x3 92.5kg
1x3 102.5kg
1x3 110kg
1x3 115kg

DB Swings

1x20 35kg
1x20 45kg
2x15,17 60kg

SSB GMs (Super Strict Deep stretch)

2x10 60kg

Leg Curls

3x50,29,25
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Old 11-14-2012, 03:08 PM   #547
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Leg curl destruction. Are those rest paused sets or continuous?
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Old 11-14-2012, 05:48 PM   #548
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Those are continous mate
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Old 11-14-2012, 06:12 PM   #549
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Good work man!
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Old 11-14-2012, 06:43 PM   #550
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Great work in here! That is a lot of squatting,also saw your post in that thread Steve mentioned,wow! Curious,how many different variations do you keep up with?
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