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Old 06-13-2014, 10:49 AM   #1081
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Awesome work brother.
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Old 06-13-2014, 11:10 AM   #1082
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Paused Oly Squat 60 kgx5, 70 kgx3, 80 kg x 1, 90 kg x 1, 100 kg x 1.
75 kg x 5, 5, 5, 5, 5, 5, 5, 5.

Snatch grip rack pull (below knee)
50 kg x 5 60 kg x 5 80 kg x 3 90 kg x 3 100 kg x 3

Ham curls 55 kg x 10,10. 40 kg x 15.
Leg extensions 40 kg x 15 45 kg x 12, 12.
Upright rows (wide) EZ + 15 kg x 12 EZ + 20 kg x 12, 12, 10,

Meadows shrug - DB(3 second pause at top) 25 kg x 12, 12, 12.
Face pulls 27.5 kg x 15, 15, 12.
Planks 1 min x 2
Awesome volume OHDL ... not so heavy wts. but must be brutal considering the reps ... pumptastic work brother ...
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Old 06-13-2014, 12:09 PM   #1083
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Really like the pause squats, it will help the deadlift a lot too!

I get to that point when I hit 197 or so I just feel fat and look a lot different than I do at 192... so I usually just up the cardio and rip off the weight in 2 months or so. I just try to take it slow on the way down.
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Old 06-16-2014, 10:53 AM   #1084
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Thanks Jio, will definatly being taking your advice on board !

Paused HB squats
60 kg x 5, 80 kg x 1, 90 kg x 1, 105 kg x 1.

85 kg x 5, 5, 5, 5, 5, 5, 5, 5.

Bench
80 kg x 5, 5, 5, 5, 5.
- 5x5 PR.

Pull ups
BW x 9, 7, 5, 6, 5.
+ 2 from last week.

Dips
BW x 12, 12, 11, 8, 8.

Cable row
66 kg x 12, 10.



Walked the long way home on the beach to get some extra cardio in

- it 22-23 degrees here which for a lot of you is winter weather but for us Irish it's ridiculously warm
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Current (Goals) - HB squat:117.5 kg(140 kg) Bench: 95 kg (100 kg) High Pull: 82.5 kg (100 kg)

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Last edited by OHDL; 06-16-2014 at 11:09 AM.
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Old 06-16-2014, 11:09 AM   #1085
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Originally Posted by OHDL View Post
Paused squats 60 kg x 5, 80 kg x 1, 90 kg x 1, 105 kg x 1.
85 kg x 5, 5, 5, 5, 5, 5, 5, 5.

Bench 80 kg x 5, 5, 5, 5, 5. - 5x5 PR.
Pull ups BW x 9, 7, 5, 6, 5. + 2 from last week.
Dips BW x 12, 12, 11, 8, 8.
Cable row 66 kg x 12, 10.
Strong session once again OHDL ... I envy all those who can do multiple lifts in a session ... And you are doing it with some good wts. + reps ... Keep up the great work brother ...
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Old 06-16-2014, 11:14 AM   #1086
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Strong session once again OHDL ... I envy all those who can do multiple lifts in a session ... And you are doing it with some good wts. + reps ... Keep up the great work brother ...
Thanks Ravi ! When one is pushing the weights you are; multiple lifts in one session just isn't gonna happen ! Thanks for stopping by as much as you do Ravi, appreciate it !
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Current (Goals) - HB squat:117.5 kg(140 kg) Bench: 95 kg (100 kg) High Pull: 82.5 kg (100 kg)

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Old 06-16-2014, 11:53 AM   #1087
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Damn fine session, mate. Nice bench rep/sets PR, very good paused squats, just good stuff all 'round.
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Old 06-16-2014, 11:55 AM   #1088
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That's Dray Thanks for stopping by consistently man, very much appreciated
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Current (Goals) - HB squat:117.5 kg(140 kg) Bench: 95 kg (100 kg) High Pull: 82.5 kg (100 kg)

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Old 06-16-2014, 03:47 PM   #1089
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Nice work on the bench 5x5 PR. 22 degrees walking on the beach, hope you had your sun cream on
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Old 06-17-2014, 09:52 AM   #1090
OHDL
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Nice work on the bench 5x5 PR. 22 degrees walking on the beach, hope you had your sun cream on
Thanks
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Current (Goals) - HB squat:117.5 kg(140 kg) Bench: 95 kg (100 kg) High Pull: 82.5 kg (100 kg)

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