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Old 09-12-2013, 08:44 PM   #399
dzarello
dzarello
is a 5/3/1 powerlifter in training.
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Join Date: Jun 2013
Location: Garage Gym
Posts: 1,739
Training Exp: 2 years
Training Type: Wendler 531
Fav Exercise: The Compounds
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9/12/2013

Smolov Bench Jr.

Warm-up
45x10
95x5
135x3
185x1

Working
210x8x4

Bench Front Squats
45x25
95x20
135x20x2

Face Pulls
20x20x2
40x10
50x10

Slingshot Dips
BWx20x2

ABS
Pallof Press 2.0
10x2
20x2

DONE

Benching back to back is tough. Could really tell it about half way through. Shoulders and triceps started getting a little worn. At least I get to rest till Saturday.

I also did ALOT of PVC rolling. IT bands and quads were super tight. Tried to break up all of the build up. Lower back is feeling better with the help of the rolling. Also did some other static stretching and band pull aparts to keep blood flowing.

With the squatting, I am going to continue to rotate between Fronts and Backs while keeping it light and using the bench. Time to eat.
__________________
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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