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  #11  
Old 05-16-2013, 04:56 PM
PNC2011 PNC2011 is offline
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Tuesday
bench 205x6x6 again hit all my reps and paused all last reps
v grip pull downs s/s with chest press
150x12,12,12 150x12,12,12
1 arms dumbell row 75x10,10,10
occlusion dumbell curls 25x23x12x8
Wenesday
20mins of the step mill
Thursdays
squats 325x5,5,6,5,5 felt heavy but powered through helped that i actually lifted with some one for once. then to bench
215x7x5 hit them all and paused all last reps.
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  #12  
Old 05-21-2013, 01:14 PM
PNC2011 PNC2011 is offline
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friday was off
saturday 230x8x4 hit all the reps plus paused all last reps
chest supported rows 50x3x12
occlusion preacher 30lbsx25x10x8
Sunday last day of smolov jr benching
245x10x3 hit all my reps and managed to pause all last reps(body was finally about done with the high volume benching) going to retest soon hoping that i will be able to hit 275-280 but we shall see.
incline db press 95'sx12, 100x10 110x6
tbar rows 85x12,110x8,135x8,160x8,185x6 drop to 160x5 drop 135x4
cable laterals 30x12,12,12
1 arm db extensions 35x3x10
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  #13  
Old 05-23-2013, 08:09 PM
PNC2011 PNC2011 is offline
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Monday-off
Tuesday retested bench warm up 135x10,185x5,205x5 225x1,255x1 bench PR 275x1 and 285x1 paused and pressed! very happy added 20 lbs to my bench in three weeks with the smolov jr program and just missed 290 couldn't lock it out.
lat pull downs 135x3x12
chest supported rows 55'sx3x12
push downs 150x3x12
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  #14  
Old 05-24-2013, 11:42 AM
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Commander Commander is offline
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Quote:
Originally Posted by PNC2011 View Post
bench PR 275x1 and 285x1 paused and pressed! very happy added 20 lbs to my bench in three weeks with the smolov jr program and just missed 290 couldn't lock it out.
Great work!

Sorry if you previously mentioned it, but what bodyweight will you compete at?
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  #15  
Old 05-28-2013, 04:30 PM
PNC2011 PNC2011 is offline
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i compete in natural bodybuilding i compete at 165 currently 185-190 im not strong enough for powerlifting
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