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Old 08-24-2012, 04:10 PM
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Friday - 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
153.5x3, 158.5x3
163.5x3, 2 sets

OH Press - 6s
137.5x6, 4 sets

Bench Press Chains - ss w/ Upright Cable Row
156x6, 4 sets

OH Press - 9s
112.5x9, 4 sets

Bench Press Chains - speed work
145x3, 5 sets

ss w/

Power Clean
137.5x3, 5 sets

Bench Press Chains - rest pause
145 x 4 + 4 + 3 + 3 + 2
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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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