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Old 09-29-2013, 10:57 AM   #31
muscle_g
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is training for that PR total!!
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I've had some personal issues going on the past couple of weeks and that's the reason for the odd looking training weeks(still been getting work in), but next week I will be back on the original plan
Mon- Bench
Tue- SQ's/DL's
Thu- Speed Bench
Fri- lower Accessory
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Old 09-29-2013, 02:16 PM   #32
BendtheBar
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Hope you get things straightened out.
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Old 09-29-2013, 05:00 PM   #33
muscle_g
muscle_g
is training for that PR total!!
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muscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributor


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Quote:
Originally Posted by BendtheBar View Post
Hope you get things straightened out.
Thanks BTB, things usually have a way of straightening themselves out. I'm also of thinking of maybe putting squats and deads on separate days but not sure just yet?
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Old 10-04-2013, 05:26 AM   #34
muscle_g
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Thursday 10/3/13 Speed Bench

Warm-Up
Standing Rotators: 3x15, 5x15
Side Raises: 5x12, 8x12
Mini Band Pec Flyes: 2 sets of 20
Pulldowns: 50x12, 70x12

Speed Bench Press(vs Dbl Mini's)
45x3x5 added mini bands here
95x3x3(Comp grip)
95x3x3(POR grip)
95x3x3(Thumb-Length from smooth grip)

Incline DB Press
50x12
60x12
70x8
Overhead Seated Tricep Extensions
70x12
80x12
90x12

Wide-Grip Pulldowns(plate loaded)
100x12
120x12
140x12
One-Arm DB Rows
70x3x12
each arm
Mini Band Pull-Aparts
3 sets of 20

(That was it. Lifted at my house today. Everything felt good.)
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Old 10-08-2013, 08:24 PM   #35
muscle_g
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Monday 10/7/13 Squats

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Squats
45x5, 2 sets
135x5
185x5
225x5
275x3 added belt
295x3
225x5, 3 sets

Close-Stance SSB Pause Squats
140x5
160x5
3 sec pauses in hole

Reverse Hypers
70x12
120x12
170x12
1-Legged Kneeling Leg Curls
50x12
70x12
90x12
each leg

Adducter/Abducter Machine
110x20
120x20
In & Out

Seated Calf Raises
80x3x20(2 legged)
40x3x20(1 legged)

Abs: 100 reps

(That was it. I was able to squat tonight with minimal to tolerable pain. This is the first squat workout I have been able to do in awhile, so the prehab/rehab work I've been doing must be working. Leg strength is down right now, but as long as I'm able to lift with little to no pain in my hip it should come back quickly.)
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405/315/475 Raw

Training log
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Old 10-13-2013, 09:05 AM   #36
muscle_g
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is training for that PR total!!
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Saturday 10/12/13 Bench Accessory

Warm-Up
Rotator Cuffs: 2 sets of 15 reps

Close-Grip(Thumb-Length from Smooth grip)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x5, 3 sets

Overhead Ez-Bar Tricep Extensions
60x12
70x12
80x12

Lat Pulldowns(w/Rope Cable Attachment) plate loaded
100x3x12
Mini-Band Pec Flyes
3 sets of 20 reps

Pull-Ups
10 reps

(That was it, felt tired today it's been a looong week at work.)
__________________
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405/315/475 Raw

Training log
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Old 10-13-2013, 10:20 AM   #37
BendtheBar
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is getting skinny(ish)
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Keep making that bar pay.
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Old 10-15-2013, 10:03 AM   #38
muscle_g
muscle_g
is training for that PR total!!
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Join Date: May 2010
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Monday 10/14/13 SQ/DL

Squats
45x5, 3 sets
135x5
185x5
225x5
245x5
275x5 added belt
295x3 Hips started hurting here so I stopped

Deficit Deadlifts(standing on a 4in block)
135x3
225x3
315x3
365x3 added belt
405x1 HEAVY for a 4in deficit lol

Glute-Ham Raises
BWx10
BWx10
BWx10
1-Legged Leg Press(plates on each side)
1PLx15
2PLx15
3PLx10
4-Way Hip Machine
70x2x20(all 4 sides)

1-Legged Hammer Calf Presses
180x4x20
each leg

Abs

(That was it. Hips felt good on squats until I got to the 295 set. Got to go lighter and give it a little more time. If anything maybe my deads will make progress from having to squat lighter lol.)
__________________
Train Hardcore!!!!

Best Lifts
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 10-15-2013, 06:39 PM   #39
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,518,123, Level: 100 Points: 1,518,123, Level: 100 Points: 1,518,123, Level: 100
Activity: 60% Activity: 60% Activity: 60%
 
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Reputation: 2569533
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Nice work man.
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Old 10-16-2013, 05:47 PM   #40
muscle_g
muscle_g
is training for that PR total!!
Senior Member
Max Brawn
Points: 7,814, Level: 59 Points: 7,814, Level: 59 Points: 7,814, Level: 59
Activity: 2% Activity: 2% Activity: 2%
 
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Join Date: May 2010
Location: South Carolina
Posts: 1,388
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
My Mood: Cool
Reputation: 16849
muscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributor


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Quote:
Originally Posted by BendtheBar View Post
Nice work man.
Thanks Steve
__________________
Train Hardcore!!!!

Best Lifts
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405/315/475 Raw

Training log
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