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Old 04-04-2013, 04:20 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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Thursday - Chest

* Power Cleans and Hang Cleans between some sets, 150x3 to 5 reps

* Very happy with 290x1, my PR for touch and go is 300. I had a spotter for 300 just in case. Hitting 290 with very little rest after 280, no attempts to psych up and no spotter was pleasing.

Bench Press
220, 240, 260, 280, 290x1
233.5x8, 7, 6, 5
208.5x6+4 rest pause
168.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Ring Dips
BWx8, 7, 7, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
120x15, 3 sets

Bench (Chains)
125 (+50) x 5, 3 sets

ss w/

Maltese Cross Holds
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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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