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Old 06-26-2012, 05:45 PM   #241
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Did you drop reps in pullups, or just haven't done them in a while?
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Old 06-27-2012, 08:47 AM   #242
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Smolov Intense Microcycle

Week 1


Squats
sets-reps-weight

1 - 3 - 107.5kgs
1 - 3 - 125kgs
1 - 4 - 145kgs
1 - 3 - 162.5kgs / 357.5lbs
2 - 5 - 152.5kgs / 335.5lbs


DB side bends
4 x 10 - 40kg DB

Ab wheel
4 x 10 - bw

Notes
tough day but got through it,

thats all that counts
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Old 06-27-2012, 08:48 AM   #243
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Strong squats buddy!
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Old 06-27-2012, 10:13 PM   #244
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Back to the grind. Way to power through.
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Old 07-02-2012, 02:42 AM   #245
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Smolov Intense Microcycle

Week 1


Squats
sets-reps-weight

1 - 4 - 117.5kgs
1 - 4 - 125kgs
5 - 4 - 145kgs


Notes
got this in over the wkend but only logging it now.
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Last edited by markievicz; 07-02-2012 at 07:24 AM.
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Old 07-02-2012, 07:28 AM   #246
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Smolov Intense Microcycle

Week 2


Squats
sets-reps-weight

1 - 4 - 107.5kgs
1 - 4 - 125kgs
1 - 4 - 145kgs
1 - 3 - 162.5kgs / 357.5lbs
2 - 4 - 162.5kgs / 357.5lbs ***


DB side bends
4 x 10 - 40kg DB

Ab wheel
5 x 10 - bw

Notes

worst session in a long time. had no energy heading in and it showed towards the end.
first time to fail a set on this program so rather than shut it down i just did the total number of reps i could to to ensure i got the same tonnage lifted.
roll on wednesday

*** these were done
2 - 2 - 162.5
4 - 1 - 162.5
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Old 07-02-2012, 07:35 AM   #247
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great squatting Mark ... keep lifting ...
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Old 07-02-2012, 07:51 AM   #248
BendtheBar
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Quote:
5 - 4 - 145kgs
Feeling easy, I hope.
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Old 07-03-2012, 07:35 AM   #249
markievicz
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Upper Body Push Pull - A

Bench Press
72.5x5
82.5x5
92.5x5
102.5x5
115x5

Pendlay Row
65x5
75x5
85x5
95x5
105x3

Body Weight Pull Ups SS with
4 Sets [6,6,6,6 = 24]
Body Weight Dips
4 Sets [15,15,15,10 = 55]

Rippetoe Barbell Shrugs
60x10
100x5
140x5
150x5
160x5
170x3

Notes
from last week, up 2.5kg on the benching and 5kg on rows.
happy to have switched the dips and pull ups , got more reps in which is the name of the game.
overall good session
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Old 07-03-2012, 12:14 PM   #250
BendtheBar
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Join Date: Jul 2009
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Quote:
from last week, up 2.5kg on the benching and 5kg on rows.
Moving on up!
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