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Old 04-26-2013, 04:30 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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Friday - Chest

* Between most sets, Power Clean 150x1, followed by Hang Clean 150x3

* The single with 280 felt about the best that weight has ever felt. Very good speed.

Bench Press
220, 240, 260, 270, 280x1
237.5x8, 7, 6, 5 - not really keeping track but 237.5x8 is definitely a rep PR, and 26 reps over 4 sets with that weight has got to be a volume PR
212.5x6+4 rest pause
212.5x6+4
171x4,4,3,3,2,2,1,1 - 10 second rest between mini sets

Ring Dips
BWx8, 7, 7

ss w/

DB Hammer Curl
24.5x12, 3 sets

Bench Press
120x5, 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

Tricep Pump Work (rope pressdown and band extensions)

ss w/

DB Curls
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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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