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Old 01-02-2009, 04:48 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
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Deadlift, worked up to 386x1, felt heavier than I was expecting considering I lifted it 5 times about 3.5 weeks ago. Well see how this bodes at the contest.

Deadlift POWER, 210 4 sets of 3

Bench, worked up to 250 (my opener) x2 and supersetted it with power cleans, 165 3 sets of 5

Bench POWER 120 3 sets of 5 supersetted with Pendlay Row (paused on top and bottom) 115 3 sets of 5

External Rotations, Face Pulls, Single Leg Deadlifts to finish off

Man, I LOVE Power Cleans. I have just been experimenting with them lately. It's too bad the Smolov program for Squats I am about to start says not to do them. I will enjoy incorporating them after I complete Smolov.

My traps were smashed from this workout.

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-06-2009 at 06:02 PM.
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