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Old 08-29-2012, 04:18 PM
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Wednesday - 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
155x3, 160x3
165x3, 2 sets

OH Press - 6s
138.5x6, 4 sets

Bench Press - ss w/ Band External Rotation
190x6, 4 sets

OH Press - 9s
113.5x9, 4 sets

Bench Press Chains - speed work
146x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

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