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Old 02-21-2008, 11:24 PM
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Default Re: The return of Superbilt

2/21/08 ME DL-

Rack pulls (1 inch below bottom of knee) (aka no man's land)-

135 x 5
225 x 5
315 x 5
405 x 3
460 x 3
505 x 3
555 x 2 (belt)
575 x 1 (PR)
495 x 2

Concentric Squats ( parallel) (close stance)-
135 x 5
225 x 5
275 x 5
315 x 3

Db swing (1 arm)-
50 x 5
55 x 5
60 x 5

Dec situp (2sec pause) -
60 x 10
75 x 8
75 x 9

Rockies- (med ball)
9lb x 10
11lb x 10
11lb x 10

Db static holds-
135 x 3sets of 30 seconds

inc hypers- 20
swiss ball crunches- 20

* so much for deloading lol. I felt good today so i pushed it a little but i took it fairly easy on the assistance.
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