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Old 11-04-2013, 07:00 PM   #11
delarosa
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National chest day !

warmed up on the bench and hit the following sets 1x3@370, 2x2@380.. The second set felt really explosive I'm happy with that haha.., 2x5@315. Close grip bench 3x8@forst set at 245 last 2 at 275. Seated arnold press 3x8. Front raises 3x8, face pulls 3x8.

FRIED
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Old 11-26-2013, 08:08 AM   #12
delarosa
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Ive been slacking on my training log which is a no-no so here comes a long list of whats been happening



week 2:
bench- warmed up to get the blood flowing then hit a few working sets
1x3 @ 370
2x2 @ 380
then went back down and did 2x5 @ 315

close grip bench
3x8 (245,255,275)

seated arnold presses. have to be careful with this since my shoulder is jacked but 3x8 at 60lbs

ended with front raises and face pulls both 3x8 to finish out
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Old 11-26-2013, 08:10 AM   #13
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week 2: Deadlift day

from the floor hit 3x2 at 565 (sumo-at this time i was still trying to play with stances and figure out which worked for me )

bent over rows with the straight bar
3x5 (275,295,315)

finished off with heavy shrugs 3x8
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Old 11-26-2013, 08:13 AM   #14
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week 3: SKWAT

warmed up of course
then...

1x3 @ 550
1x2 @ 600
1x2 @ 625

weight moved well but struggling to reach depth in my current stance

wide stance squats
3x5 @ 315
narrow stance squats
3x5 @ 315

SMOKED
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Old 11-26-2013, 08:18 AM   #15
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week 3 : bench

warm up
1x3 @ 375
1x2 @ 385
1x1 @ 405

wide grip bench 3x5 @ 275
close grip bench 3x5 @ 275


finished it off with 3x8 dumbbell skull crushers

added in some ab work today
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Old 11-26-2013, 08:21 AM   #16
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week 3 deads:

was slated for heavy single so i decided id pull traditional and sumo to see which really worked the best for me so here went the training

from the floor
1x3 @ 495
1x2 @ 550
1x1 @ 575

tried the 575 both stances and could barely break from the floor with sumo. switched to traditional for the rest of my training.

high pin rack pulls
im short so the rack wasnt working in my favor hit these below the knee

3x3 worked up to 605

3x5 shrugs worked up to 675
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Best competition lifts 766/462/672 @ 242

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Old 11-26-2013, 08:24 AM   #17
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Strong work man!
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Old 11-26-2013, 08:24 AM   #18
delarosa
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week 3 squats:

1x3 @525
1x2 @ 600
1x1 @ 650
(invested in some Reebok oly weightlifting shoes and widened my stance. worked WONDERS and hit my depth right where i wanna be)

3x5 pause squats @ 275

3x10 dumbbell goblet squats with 60lbs (do NOT underestimate these like i did haha)
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Best competition lifts 766/462/672 @ 242

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Old 11-26-2013, 08:26 AM   #19
delarosa
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Join Date: Apr 2013
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delarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality posts
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Quote:
Originally Posted by big_swede View Post
Strong work man!
thanks brother ! trying to bring the best 220 i can possibly be come january. dont wanna leave anything out there to question
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Best competition lifts 766/462/672 @ 242

"Be the kind of man the devil doesn't want to die. Cause he knows you'll take over the place."
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Old 11-26-2013, 08:28 AM   #20
delarosa
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week 4

BENCH

warmed up then worked up to a single @ 420

small accessory work after words to finish out the day
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