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Old 08-15-2012, 04:16 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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Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
110, 130x3
150, 155x3
160x3, 2 sets

OH Press - 6s
135x6, 3 sets

Bench Press Chains - ss w/ Upright Cable Row
155x6, 4 sets

OH Press - 9s
110x9, 4 sets

Bench Press Chains - speed work
142.5x3, 4 sets

ss w/

Power Clean
130x3, 4 sets

Bench Press Chains - rest pause
142.5 x 6 + 4 + 3 +2

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
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