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Old 04-24-2012, 04:11 PM
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Commander Commander is offline
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Originally Posted by superbilt View Post
Awesome Work Commander. Looking shredded.
Thanks Superbilt!




OH Press Hold, 6 sets x 6 seconds

Walk Dog


Deadlift - AR: Stiff Arm Band Holds
270x5, 10 sets

OH Press - AR: Inverted Glute Ham, BWx8
130x5, 6 sets

4 rounds:
a) Band Maltese Hold
b) Ring Row, BWx4, isometric hold on final rep
c) OH Press, 130x1
d) Box Jump x 2

* I might be on to something here. I've definitely preached focusing on being explosive. But I went even lighter than normal (still recovering from contest week) and everything felt great and was super explosive, but here is the added bonus, I got more volume in this way. Due to being light, I was able to get in more sets and still have explosive form.

Total volume of Deadlift was 270x5x10 = 13500 pounds

Total volume of Deadlift from a workout two weeks out from the contest.
361x5, 5 sets

361x5x5 + 311x5 = 9025 +1555 = 10580

Almost 3000 puonds more volume. Nice.

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; 04-24-2012 at 04:17 PM.
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