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Old 10-04-2011, 04:13 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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63 days - time's running out

Tuesday - 60% volume for deload (sets of 3 instead of 5), skipped leg extensions as well, did some light walking lunges instead

Squat
220 (plus 10) 290x3
300x7
235x12

As I mentioned a few posts ago, one of the keys to my program is dominating the weight. As such, the weight I can use is typically one where I can do continuous reps.

But occasionally, it's fun to strain, and do sets where you need to take a breath or two between reps. And since the volume is lower during deloads, I like to go a bit heavier. 300x7 is the best squatting I've done in awhile! Each rep was still dominated, just had to take a little break in between a few reps.

DB Walking Lunges
20 each hand x 12 each leg, 3 sets

superset with

Suspended Bridge Leg Curl
BWx8, 3 sets

Active Rest:
Tricep Pushdown
Band Rows
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