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Old 12-15-2012, 09:05 PM   #121
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Default Man up squat session

5/3/1 Cycle 7 Week 3 Day 4

60 minutes

Power cleans into push press

warmup 45 x 5
135 x 5
155 x 1
175 x 1
185 x 1
195 x 1

Squat Day

Training Max - 310

Back Squat

Warmup

45 x 10
125 (40%) x 5
155 (50%) x 5
185 (60%) x 3

Weight (Goal) Actual

235 (5) 5
265 (3) 3
295 (1) 4 PBR

BBB Squat
185 x 8 x 5 +9 reps

Seated leg curl
130 x 12, 12, 10 +4 reps

Standing BB calf raise (dead grip)
245 x 15, 15, 10 +20lbs

Pretty happy with today's work! Was really hoping to hit 3 reps on my squat money set, and got 4 with at least 1 still in the tank. Deload week next week, and I think I need this one
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Old 12-15-2012, 09:53 PM   #122
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Enjoy the deload....
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Old 12-15-2012, 09:58 PM   #123
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Awesome training Rich!
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Old 12-15-2012, 10:31 PM   #124
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Killer cleans and pressing rich.
Squats too, all really strong.
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Old 12-16-2012, 08:45 AM   #125
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Great squatting. Looks like the reps were up on every set.
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Old 12-16-2012, 09:23 AM   #126
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Quote:
Originally Posted by moeheep View Post
Enjoy the deload....
Thanks Moe I think this one is going to be beneficial

Quote:
Originally Posted by EliteDreams View Post
Awesome training Rich!
Thanks for the idea of push pressing my cleans! Made even the lighter weights just a little more brutal!

Quote:
Originally Posted by CLEEPER View Post
Killer cleans and pressing rich.
Squats too, all really strong.
Thanks Chad I needed a good squat session!

Quote:
Originally Posted by BendtheBar View Post
Great squatting. Looks like the reps were up on every set.
Thanks for the encouragement there Steve! My poor little quads were on fiya
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Old 12-16-2012, 09:24 AM   #127
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Great workout Rich! Someone's legs are gonna be sore today ! Congrats on the PR and lots of increases!!!
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Old 12-16-2012, 09:29 AM   #128
KD5NFW
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Quote:
Originally Posted by Hunterace View Post
Great workout Rich! Someone's legs are gonna be sore today ! Congrats on the PR and lots of increases!!!
Thanks Jay! I fear I may get a visit from the Ministry of Silly Walks today!!
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Old 12-17-2012, 06:03 AM   #129
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Pr city mate keep it up
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Old 12-17-2012, 02:04 PM   #130
KD5NFW
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Pr city mate keep it up
Thanks Rob gotta keep pushing forward while I can
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