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Old 09-14-2012, 04:06 PM
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Glutes are feeling it from the single leg 1/2 squat 1/2 deadlift. Any time you have to stablize on one leg, that really brings in some deep glute muscles that don't get activated very easily othewise.

Friday - Push Day

* Bicep pump work in between chest sets

Pushup partials

Bench
227.5x3 (+5 every 2 sets) 237.5x3, 2 sets
242.5x3
242.5x5

Bench Chains (+50) w/ band external rotation
160x6, 4 sets

Ring Dips
BW+25x6, 4 sets

Bench Partials
150, 1 sets

Speed Bench Chains w/ Power Clean
150x3, 6 sets (5 before the overhead press, 1 sets afterward to finish the workout)

Overhead Press - rest pause for 90 seconds
123.5 x 12 + 6 + 5 + 4 + 2 = 29
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