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Old 06-23-2012, 06:34 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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Quote:
Originally Posted by bigbear6708 View Post
great innovation!
Thanks, feels good to at least do something for the legs with weight. Don't get me wrong, I love the box jumps, but pushing weight just feels right.

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Saturday


Push Day

* Bench work supersetted with Bicep Pump work (not noted below)
* Preceded each new Bench exercise with Chest Pump work (not noted below)

Front Squat
120 (+10 each set) 160x5

SS w/

Chest pre-pump work (pushup partials)

Bench (Chains +50)
130 (+10 each set) 190x3, 195x3
175x5

Bench
175x6, 4 sets

Ring Dips
BW +5 x 6, 1 set
BW +10 x 6, 3 sets

Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps)
135, 3 sets

Chest Pump Work

SS W/

Speed Bench (Chains +50)
120x3, 5 sets

2 sets of pushup to failure, emphasizing the stretch position with pauses and partials
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