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  #2051  
Old 09-12-2012, 04:11 PM
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Wednesday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
160x3, 165x3
170x3, 2 sets

OH Press - 6s
143.5x6, 4 sets

Bench Press - ss w/ Band External Rotation
192.5x6, 4 sets

OH Press - 9s
117.5x9, 4 sets

Bench Press Chains - speed work
150x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Bench Press Chains - rest pause for 90 seconds
130 x 8 + 4 + 3 + 3 + 2 = 20
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With God's help...Mens sana in corpore sano
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  #2052  
Old 09-13-2012, 04:48 PM
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Thursday - Deadlift - 3s

a1) Deadlift, 333.5x3 (+10 each set) 403.5x3
a2) Front Lever, 7 sets of 1
a3) Tricep Pump Work

b1) Deadlift, 311x5, 4 sets
b2) Single Leg 1/2 Squat 1/2 Deadlift BWx5 each leg

c1) Ab Bench Crunch
c2) Glute Ham, BWx10, 4 sets

d) Deadlift 311x10
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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

Last edited by Commander; 09-13-2012 at 04:50 PM.
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  #2053  
Old 09-14-2012, 04:06 PM
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Glutes are feeling it from the single leg 1/2 squat 1/2 deadlift. Any time you have to stablize on one leg, that really brings in some deep glute muscles that don't get activated very easily othewise.

Friday - Push Day

* Bicep pump work in between chest sets

Pushup partials

Bench
227.5x3 (+5 every 2 sets) 237.5x3, 2 sets
242.5x3
242.5x5

Bench Chains (+50) w/ band external rotation
160x6, 4 sets

Ring Dips
BW+25x6, 4 sets

Bench Partials
150, 1 sets

Speed Bench Chains w/ Power Clean
150x3, 6 sets (5 before the overhead press, 1 sets afterward to finish the workout)

Overhead Press - rest pause for 90 seconds
123.5 x 12 + 6 + 5 + 4 + 2 = 29
__________________

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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  #2054  
Old 09-17-2012, 04:09 PM
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Saturday - Deadlift/Back

* Ring Row and Scrape Rack Row superset with Ab Bench Crunches

Deadlift ss w/ Front Lever
311x6, 4 sets
311x12

Ring Row
BWx6, 4 sets

Scrape Rack Row
100x6, 110x6, 4 sets

Hang Snatch ss w/ Lat Pulldown 113x8
100x6, 5 sets

Monday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
165x3, 2 sets
170x3, 2 sets

OH Press - 6s
145x6, 4 sets

Bench Press Chains - ss w/ Band External Rotation
160x6, 4 sets

OH Press - 9s
118.5x9, 4 sets

Bench Press Chains - speed work
150x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Bench Press Chains - rest pause for 90 seconds
131 x 8 + 4 + 3 + 3 + 2 = 20
__________________

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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  #2055  
Old 09-18-2012, 04:19 PM
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Tuesday - Deadlift/Back

* Deadlift was ridiculous today, just flying up, even the last rep of the last set

a1) Deadlift, 321x5, 8 sets
a2) Front Lever x 7
a3) Tricep Pump work

b1) Ring Row, BWx6, 4 sets
b2) Ab Bench Crunches

c) Hang Snatch, 110x5, 4 sets
__________________

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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  #2056  
Old 09-19-2012, 04:15 PM
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Wednesday - Push Day

* Bicep Pump work in between sets unless otherwise noted

Bench Chains
195x3 (+5 every 2 sets) 205x3, 2 sets
210x3
210x4

Bench w/ Band External Rotations
193.5x6, 4 sets

Maltese Cross Work, 5 sets

Bench Partials
151, 2 sets

Speed Bench Chains w/ Power Cleans
151x3, 5 sets

Overhead Press - rest pause for a total of 90 seconds
125 x 12 + 6 + 5 + 4 = 27

* 2 less reps on the overhead press, I had 10 seconds left after the set of 4, but I was just totally spent. Part of it is simply the fact that I started out on July 26th at 110 pounds and got 21 reps, last workout was 123.5 pounds and 29 reps, quite a big jump (13.5 pounds and 8 reps) just by adding a pound or rep here and there. I might have squeezed all I can out of the rest-pause finisher for now. Secondly, my triceps were mighty fried from yesterday's pump work due to including suspended OH extensions into the mix. I'll probably give 125 one more shot before attempting a different finisher.
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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

Last edited by Commander; 09-21-2012 at 03:00 PM.
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  #2057  
Old 09-20-2012, 04:05 PM
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Thursday - Deadlift - 3s

a1) Deadlift, 336x3 (+10 each set) 406x3
a2) Front Lever, 6 sets of 1

b1) Deadlift, 313.5x5, 4 sets
b2) Single Leg 1/2 Squat 1/2 Deadlift BWx10 each leg

c1) Ab Bench Crunch
c2) Glute Ham, BWx10, 4 sets

d) Deadlift 313.5x10

Hammies were crushed after this
__________________

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
Reply With Quote
  #2058  
Old 09-21-2012, 04:16 PM
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Friday - Push Day - Overhead emphasis

* Bicep pump work done in between sets

OH Press - 3s
170x3, 4 sets

OH Press - 6s
146x6, 4 sets

Bench Press - ss w/ Band External Rotation
193.5x6, 4 sets

OH Press - 9s
120x9, 4 sets

Bench Press Chains - speed work
151x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Bench Press Chains - rest pause for 90 seconds
132.5 x 8 + 4 + 3 + 3 + 2 + 1 = 21
__________________

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
Reply With Quote
  #2059  
Old 09-24-2012, 04:18 PM
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Saturday - Back

a1) Barbell Row, 120x6, 4 sets
a2) Front Lever
a3) Tricep Rope Pushdown

b1) Ring Row, BWx6, 4 sets
b2) T-Bar Row, 115x8
b3) Band Tricep Extension

c1) Chinup, BWx6, 4 sets
c2) Tricep OH Extension

d1) Hang Snatch, 110x5, 4 sets
d2) Lat Pulldown, 113x8

Monday - Push Day

* Bicep pump work in between chest sets

Bench
230x3 (+5 every 2 sets) 240x3, 2 sets
245x3
245x4

Bench Chains (+50) w/ band external rotation
161x6, 4 sets

Ring Dips
BW+26x6, 4 sets

Bench Partials
151, 1 sets

Speed Bench Chains w/ Power Clean
151x3, 6 sets (5 before the overhead press, 1 sets afterward to finish the workout)

Overhead Press - rest pause for 90 seconds
125 x 12 + 6 + 5 + 4 + 2 = 29
__________________

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
Reply With Quote
  #2060  
Old 09-25-2012, 04:38 PM
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Tuesday - Deadlift/Back

* Deadlift felt amazing...again

a1) Deadlift, 323.5x5, 8 sets
a2) Front Lever x 7
a3) Tricep Rope Pushdowns

b1) Ring Row, BWx6, 4 sets
b2) Ab Bench Crunches
b3) Tricep Band Extensions

c) Sprints, 3 hills

d1) Ring Row, BWx6, 2 sets
d2) Ab Bench Crunches
__________________

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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