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Old 05-21-2014, 01:28 PM   #1021
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Nice front squat PR and that's some seriously strong rack pull brother.
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Old 05-23-2014, 11:18 AM   #1022
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Thanks men!

Bench
72.5 kg x 5,5,5,5,5.

- Very easy volume PR. Add 2.5 kg
72.5 kg = 160 lbs

Press
50 kg x 6,6.

- No belt used. Add 2.5 kg.
50 kg = 110 lbs

Chin ups
BW x 8,7,5
BW + 5 kg x 7

Dips
BW x 12,12,7
- add 5 kg next time.

Face pulls
25 kg x 20,12,12 10.

Moving on to a upper/lower based in the Texas method. I'm using a template found in practical programming. Today was very easy but it's only the first day

Squat volume + assistance

Bench volume + assistance

Squat intensity + assistance

Bench intensity + assistance
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Last edited by OHDL; 05-23-2014 at 11:22 AM.
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Old 05-23-2014, 06:28 PM   #1023
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Nice work on the bench, man. Looks like some smart programming too.
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Old 05-23-2014, 08:52 PM   #1024
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Congrats on that volume PR.
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Old 05-23-2014, 11:59 PM   #1025
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Quote:
Originally Posted by OHDL View Post
Bench 72.5 kg x 5,5,5,5,5. 72.5 kg = 160 lbs

Press 50 kg x 6,6. 50 kg = 110 lbs
Chin ups BW x 8,7,5 BW + 5 kg x 7
Dips BW x 12,12,7
Face pulls
25 kg x 20,12,12 10.
Superb session OHDL ... congrats on volume PR brother ... keep smashing the wts. buddy ...
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Old 05-24-2014, 11:30 AM   #1026
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PRs every day !!

The template looks good. Any plans of deadlifting in the program?
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Old 05-24-2014, 12:31 PM   #1027
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Thanks Kit, I will deficit DL on squat volume and rack pull on squat intensity. I can't do DL from the floor without aggravating my back. The rack pulls allow me to go heavy and I keep the Deficits light enough so that form is perfect.
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Old 05-28-2014, 11:00 AM   #1028
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I really like that style of programming. Go get it.
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Old 05-30-2014, 08:15 AM   #1029
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Squat
110 kg x 5, 5, 5, 5.
- back is a bit tender after these.

Bench
75 kg x 5, 5, 5, 5. <- volume PR.
- first set was a bit tough but the rest were pretty easy once I found my groove. 10 weeks ago this was my 5RM, so some progress has been made ... despite my sporadic gym going in those 10 weeks

One arm cable row
32.5 kg x 12/12, 10/10
50 kg x 12 w/ 2 hands

Arms

Was in the UK the past week so couldn't go to the gym. Done a full body today because of that.
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Old 05-30-2014, 08:20 AM   #1030
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Quote:
Originally Posted by OHDL View Post
Squat 110 kg x 5, 5, 5, 5.
Bench 75 kg x 5, 5, 5, 5. <- volume PR.
One arm cable row 32.5 kg x 12/12, 10/10 50 kg x 12 w/ 2 hands
Arms
Strong session OHDL ... congrats on bench PR brother ... PROGRESSION = WIN ... keep up the great work brother ...
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