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Old 11-11-2009, 11:40 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.
Posts: 6,768

Deadlift Test Day

barx40, warmup
120, 170, 206, 256, 306, 356, 406, 436x1
471 (5lb PR) x1
491 (25lb PR) x1

Rack Squat (7 Pin)
120, 140, 160, 180, 200, 220, 240, 260x2

This squat video is hilarious, I look like some idiotic bird trying to take off, I guess I was just adjusting my grip, but my arms look ridiculous.

Glute Ham Raise

I suck at these!

Deficit Deadlift (Conventional - 4.5 inch off ground, so about a 5 inch deficit)
worked up to

Ab Wheel Rollouts
BWx10, 2 sets
BWx14, 1 set (stopped every 2nd rep to work on explosiveness)

I am super pumped with my deadlift PR, I think I can definitely do 500 if I plan it better (say 430, 465, 500). The last 6 weeks I was focused on increasing deadlift, and getting bigger biceps and traps. My deadlift increased by 25lbs and my biceps were a solid 1/4 inch bigger (up to a whopping 15.5 inches, lol). So it was a very successful cycle.

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; 11-11-2009 at 11:44 PM.
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