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Old 04-29-2013, 04:20 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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* Squatting is going very well. 335+chains is a PR for a single and it was a smooth rep.

* Bench is also going very well. 292.5 is a PR for an UNSPOTTED single. All time PR was when I hit 300 with my wife giving me a lift and spotting me. I definitely had more in me today.

Saturday - Legs

Leg Curl Warmup
30 + Chain x 15, 15, 12

Squat Chains (+50)
220, 240, 260, 280 (add belt) 300, 320, 335x1
271x8, 7, 7
240x6+4 rest pause
240x6+4 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
157.5x5, 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
1 more round with 157.5

Leg Curl
30 + Chain x 12, 3 sets

superset with

Somersault Squats - brutal, like occlusion towards the end
BWx15, 3 sets

Friday - Monday

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

* Just benched on Friday, but still this workout rocked

Bench Press
220, 240, 260, 270, 282.5, 292.5x1 - unspotted PR
238.5x8, 7, 6, 5 - rep and volume PR
213.5x6+4 rest pause
213.5x6+4

Ring Dips
BWx8, 7, 7, 7

ss w/

DB Curl
24.5 x 12, 11, 8, 6

Bench Press Chains
90 (+50) x 5, 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 (actually didn't finish, failed somewhere, I think at the end of the 3 rep miniset)

Bicep Band Curls
25, 20, 20

ss w/

Tricep Pump Work (rope pressdown, band extensions, board pushups)

* Board pushups were nice, really hits the triceps well
__________________

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; 04-29-2013 at 04:22 PM.
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