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Old 01-10-2013, 01:13 AM   #101 (permalink)
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Originally Posted by Caitlyn.Trout View Post
Had a great squat day even after doing an extra ten min of cardio this morning (40 min) by accident , Pandora was on point this morning lol . Things are going awesome, I'm still going without wraps and everything is feeling strong.

Wed - Squat

warm-up
pull aparts - 100
stretching and mobility with bands

work
close stance squat - 220 8x3
high bar olympic squats (my ass literally touched the floor) 170 - 5x5
goodmornings - 3x8

assistance
GHR - 5x10
lunges - 3x15 each leg
lat pulldowns - 3x20

abs
Great workout Caitlyn! Strong squat session! Since things are ahead of schedule and going well, are you adjusting your goal maxes for the meet, or not yet? Keep killin it!
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Old 01-10-2013, 12:30 PM   #102 (permalink)
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close stance squat - 220 8x3
Excellent squatting. Making it look easy.
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Old 01-11-2013, 08:09 PM   #103 (permalink)
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Great workout Caitlyn! Strong squat session! Since things are ahead of schedule and going well, are you adjusting your goal maxes for the meet, or not yet? Keep killin it!
Based on how progress is being made I will go ahead and estimate that my maxes will be higher but you never know what can happen between now and 13 weeks so I'm just taking it one week at a time lol. I won't make a for sure decision until maybe 3 weeks out from the meet.
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Old 01-11-2013, 08:13 PM   #104 (permalink)
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Friday - Bench Accessory

warm up
pull aparts - 100
push ups - 30
stretching and mobility with bands

work
overhead barbell press - 80 5x5
buffalo bar bench - 110 4x6
bamboo bar - 55 3x20

accessories
chest supported rows - 3x15
db side raises - 3x20
skull crushers - 3x10
band push downs - 100

That bamboo bar is killer , it seriously makes you go all over the place if you aren't super tight. By the end of my last set I couldn't feel my arms! lol
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Old 01-13-2013, 04:15 PM   #105 (permalink)
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This week Im doing a slight deload as far as the volume goes, but im still adding weight.
Sunday - Deadlifting

warm-up
pull aparts - 100
stretching and mobility with bands

work
1in sumo deficit - 255 6x2
4in conv deficit - 215 2x5
Front Squats - 135 2x6

assistance
lat pulldowns - 3x20
thoracic extensions with 25lb chain - 5x10
frankenstein walks - 3x 1 min

Abs
Last edited by Caitlyn.Trout; 01-13-2013 at 04:18 PM.
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Old 01-14-2013, 01:07 AM   #106 (permalink)
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Fine work inhere. Ive always wanted to try a bamboo bar, looks like it hit about every muscle in the whole body;k)
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Old 01-14-2013, 01:17 AM   #107 (permalink)
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Old 01-14-2013, 10:11 AM   #108 (permalink)
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Strong deficits. On a roll.
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Old 01-14-2013, 10:29 AM   #109 (permalink)
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Great workouts and plan going forward!!!
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!!!MY HEAD HURTS!!!
My Training Log
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Old 01-14-2013, 09:01 PM   #110 (permalink)
Caitlyn.Trout
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So this entire week im deloading with the volume slightly as I mentioned in my last post.

Mom - Bench

warm up
pull aparts - 100
push ups - 30
band mobility

work
bench - 115 6x2
1 board bench - 115 2x5
close grip bench - 95 3x8

assistance
barbell rows - 3x15
db flies - 3x15
rear delt raises - 3x15
db bicep hammers - 3x failure

Abs
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