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Old 09-05-2013, 06:02 PM   #370
dzarello
dzarello
is a 5/3/1 powerlifter in training.
Italian Proud
Max Brawn
Points: 4,340, Level: 41 Points: 4,340, Level: 41 Points: 4,340, Level: 41
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Join Date: Jun 2013
Location: Garage Gym
Posts: 1,738
Training Exp: 2 years
Training Type: Wendler 531
Fav Exercise: The Compounds
Fav Supp: Dead Animals
My Mood: Lurking
Reputation: 72465
dzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beastdzarello is a lifting beast
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9/5/2013

3/5/1 Cycle 16 Wave 1 BBB Powerlifting

Bench w/u
45x10
65x10
95x5
125x5
145x3

Working
165x3
195x3
215x3

Add Slingshot
235x2 paused
255x2 paused
275x2 paused--PR
135x5x3

BBB Bench (supersetted w/ DB Rows)
195x5x5

DB Rows
100x10x5

Rear Delt Destroyer (supersetted w/ pushdowns)
2 25lb plates x100
2 10lb plates x100
2 5lb plates x100

Pushdowns
30x20x3

Push-ups
BWx15
BWx10
BWx10

DONE

Blasted my upper body due to my lower back issue. Felt real good to do that much volume. Love the addition of the slingshot. 275 felt real easy. My only issue is that I have no one to help with lift offs. On the 275, I felt a slight pinch in my left shoulder. I was able to get rid of it after some work, but I don't want that to happen again. Everything else felt real good. Looking forward to some big bench numbers in October when I max out.

Lower back pump has been coming and going all day today. Going to try DeFranco's Agile 8 or Limber 11 and hopefully loosen up some/all tight muscles. That should help some.


__________________
Success comes to those who persevere, not to those who complain and give up
-Jim Wendler-

I just want a place where I can be left alone to get strong and work off some aggression.
-Dave Tate-

The greatest danger for most of us is not that our aim is too high we miss it, but that it is too low and we reach it.
-Michelangelo-

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