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Old 09-10-2013, 04:26 PM
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From June 15th...

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Originally Posted by Commander View Post
Saturday - Bench

* Slightly less volume than normal, pushups felt easy because I had more left in the tank than I normally do towards the end of my workout.

Bench
290x1 - felt great
250x6, 5, 4, 4
225x6+4 rest pause
175x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

Dips
BWx9, 8, 8

ss w/

DB Hammer
29x11, 11, 10

Pushups
3 sets

Ab Bench Arm work
Like yesterday, I am taking my training weights down, based on the last time I was this bodyweight (181 to 182 ish).

Tuesday - Bench

* Power Clean 150x4 between bench sets, 6 total sets

Bench
280x1 - felt heavier than it should have
250x6, 5, 5 - these sets went well
230x7+4 rest pause (went heavier than June 15th by 5 pounds)
220x6+4
175x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

* Bent Rows 120x8 between chain sets

Bench Chains
140(+50)x6, 5 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets

w/

DB Hammer Curl
24x12, 10

Ab Bench OH Extensions 3 sets

w/

Band Pullaparts

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Aside from 280x1 feeling heavy, this was a great workout.
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