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Old 10-10-2013, 07:54 PM   #501
dzarello
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10/10/2013

!!Bench Press Birthday Bash!!

5/3/1 Rest/Pause Cycle 1 Wave 1

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

Working
165x5
185x5
215x10--rep PR

Rest/Pause
165x15, 7, 5

SS Bench
240x3x2

Meadows Row
100x25e
125x15e
150x10e--deadstop

BB Curl Rest/Pause
75x10, 5, 3

ABS/Core
30 total reps

Awesome Day! I knew bench was going to be easy especially since I just finished Smolov, but I didn't think I would hit a new rep PR. Pretty stoked about that.

My Rest/Pause sets might be a bit on the light side. I think the total number to shoot for is between 11-15. I ended up w/ 27! Will have to make that adjustment for next wave. Other than that, I am very happy with the Rest/Pause training!

Thank you to all for the birthday wishes! I had a really great day. Work wasn't too bad. I got home and took a 3 mile walk with my wife, son and three dogs. Did my training and set a new PR. Now I get homemade chicken casserole and angel food cake for din-din. Can't wait. Thanks again to all of you! It really made my day!

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Old 10-10-2013, 08:13 PM   #502
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The man is living the life right there!! WINNING in here
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Old 10-11-2013, 09:12 AM   #503
dzarello
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Originally Posted by KD5NFW View Post
The man is living the life right there!! WINNING in here
Yes indeed! The only thing that would have made yesterday better would have been the day off from work. Oh well, can't have everything.

Thnx Rich!
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-Jim Wendler-

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-Dave Tate-

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-Eleanor Roosevelt-

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Old 10-11-2013, 09:32 AM   #504
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Well, certainly a nice present to yourself on bench DZ, and those hefty Meadows Rows are like icing on the cake. Your making it difficult for me to even keep pace.

Dinner sounded yummy! Sure beats dining out.
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Old 10-11-2013, 12:31 PM   #505
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Birthday PR extravaganza!
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Old 10-11-2013, 12:46 PM   #506
dzarello
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Join Date: Jun 2013
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Quote:
Originally Posted by Squatter View Post
Well, certainly a nice present to yourself on bench DZ, and those hefty Meadows Rows are like icing on the cake. Your making it difficult for me to even keep pace.

Dinner sounded yummy! Sure beats dining out.
I gotta try and stay ahead of you in SOMETHING Deadliftin' Jimmy Tree Trunks Squatatronski!

Din-din was delicious and so was leftovers for lunch.

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Originally Posted by BendtheBar View Post
Birthday PR extravaganza!
YEAH!!!
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Success comes to those who persevere, not to those who complain and give up
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-Dave Tate-

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-Eleanor Roosevelt-

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Old 10-11-2013, 01:27 PM   #507
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Birthday PR, nice job
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Old 10-12-2013, 07:23 PM   #508
dzarello
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Points: 6,687, Level: 53 Points: 6,687, Level: 53 Points: 6,687, Level: 53
Activity: 33% Activity: 33% Activity: 33%
 
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Join Date: Jun 2013
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Birthday PR, nice job
Thnx Mark!
__________________
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-

Great minds discuss ideas; average minds discuss events; small minds discuss people.
-Eleanor Roosevelt-

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Old 10-12-2013, 07:33 PM   #509
dzarello
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5/3/1
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Points: 6,687, Level: 53 Points: 6,687, Level: 53 Points: 6,687, Level: 53
Activity: 33% Activity: 33% Activity: 33%
 
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Join Date: Jun 2013
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Training Type: Wendler 531
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Fav Supp: Food
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Reputation: 105827
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10/12/2013

5/3/1 Rest/Pause Cycle 1 Wave 2

Rack Pulls w/u
155x5
195x5
235x3

Working
275x3
315x3
355x10

Trap Bar Deadlift
155x5
195x5
235x3
275x3
315x3
355x4

Bench Front Squats
165x10x3

Red EFS Banded Pushdowns Rest/pause
65, 35, 25

Abs/Core
Russian Twists
100 total reps

Neck Work
125 total reps

DONE

Very strong session today. Happy with the way this is going. I decided to finally start pulling from the floor so I used my new Trap Bar. I just copied my Rack Pulls for weight. Kept up pretty good until the last set. It went a lot better than what I thought it would. I think I am going to keep doing it this way until I'm ready to straight bar DL again.

I decided to do banded pushdowns instead of weighted pushdowns. I feel my arms are worked more with the bands. Triceps were really full after those.

I walked 4.3 miles before this session, so I am happy with my results. I have walked a total of 16.4 miles this week. Feeling really good. Going to continue as long as the weather holds up. Time to feast now!
__________________
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-

Great minds discuss ideas; average minds discuss events; small minds discuss people.
-Eleanor Roosevelt-

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Old 10-13-2013, 09:03 AM   #510
KD5NFW
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Strong work DZ! So you like that trap bar, eh? Don't think I've ever had the opportunity to use one. How's that back feeling?
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