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Old 01-22-2013, 03:05 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Saturday - Legs

Squat Chains (+50)
240, 250, 260, 270, 280x3
250x8 extended set, pauses at top when necessary (but no reracks today)
250x7
250x6
190x6, 2 sets - last rep paused on the hole on these sets, slow negative as well
190x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Video of 280x3 and 250x8:
http://youtu.be/qqDODkxrmvY

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
131x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Vertical Jump - full reset
3 sets of 3

superset with Somersault Squats, BW to failure

Here is an example of a somersault squat (not me in video and just imagine it without the bar):
http://www.youtube.com/watch?v=b6B9oyjeTBE

The idea is to take the glutes and lower back out of the equation and just fatigue your quads to exhaustion.

* 3 days later, my quads are still toast from this workout!

Sunday - Off, gymnastic meet for my younger son

Monday - Bench


Bench Press
190, 200, 210, 220, 230, 240, 250x3
221x9 - cluster set (90% of 3 rep set)
221x7 - cluster set
221x6 - cluster set
146x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
2 more rounds with 145

102.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest (40% of max 3 rep set)
1 more round with 102.5

Pushups - ladder on smith machine, go to failure, than raise bar to make it easier, repeat two more times

* Best benching in awhile, 250x3 is not a PR (or even close, I think 270x3 is my PR) but it was really smooth and still accelerated. Plus, doing 221x9 after 250x3 felt great.

Triceps - 30 seconds rest

Rope Pushdowns
35x10, 2 sets
30x10

OH Ext on "Rings"
BWx8, 3 sets - slow negative and deep stretch

Close Grip Pushups to Failure
2 sets
__________________

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

Last edited by Commander; 01-22-2013 at 05:10 PM.
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