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07-27-2017, 07:42 AM
#441
Bench Press
Training Max 227
Target intensity 90%
Warm Up
135x5
160x3
Heavy Sets
180x1
203.75x4@9.5
Volume Sets
182.5x4x3
182.5x5@9
INOL 0.9
Total tonnage 5392
Curls 80x9x3 at 2-minute intervals
Supersetted with LTE 80x9x3
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07-28-2017, 08:19 AM
#442
Weighted Chin-ups
Training Max 272
Target intensity 90%
BWT 218
Warm Up
BWT x1x4
Heavy Sets
220x1
231.25x1
245x4@9.5
Volume Sets
BWT x4x3
BWT x6
INOL 1.1. Weekly total 1.5.
Total tonnage 6009
Light Dead Lift
135x1
225x1
295x1 DOH
367.5x1 hooked
325x4x2 DOH
Almost lost the last one as my grip gave out.
INOL 0.3. Weekly total 1.1
Total tonnage 3262.
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07-29-2017, 12:11 PM
#443
Heavy Squats
Training Max 370
Target intensity 90%
Warm Up
135x5
185x3
225x1
Heavy Singles
260x1
295x1
315x1
Walkout 400
Top Set 332.5x4@8.5
Volume Sets
295x4x4
INOL 0.8
Total tonnage 6920
Close Grip Bench Press 135x8,9,10 at 2-minute intervals.
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07-31-2017, 07:48 AM
#444
Press
Training Max 162
Target intensity 95%
Warm Up
95x5
115x3
Heavy Sets
130x1
137.5x1
146.25x1
153.75x4@9
Volume Sets
137.5x3,3,4
INOL 0.9
Total tonnage 2749
Curls 80x8x3 at 2-minute intervals
Supersetted with LTE 80x8,8,9.
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08-01-2017, 07:51 AM
#445
Dead Lift
Training Max 410
Target intensity 95%
Warm Up
135x5
225x3
295x1
345x1 DOH
Top Set
390x3@9.5, straps
Meh. Broke a 4th rep off the floor but only two inches.
Volume Sets
350x3,3,4, straps
INOL 0.6
Total tonnage 5310
Back to volume next week.
BWT chin-ups 221x2,2,2,1,2,2 at 1-minute intervals
INOL 0.4
Total tonnage 2431
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08-02-2017, 07:49 AM
#446
Light Squats
Training Max 371
Target intensity 95%
Warm Up
135x5
185x3
225x1
Work Sets
260x1
295x1
315x1
333.75x1
Walkout 420
352.5x1
INOL 0.2
Total tonnage 1556
Supposed to do 315x3 as a backoff but was already running late. It's light day anyway.
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08-03-2017, 07:48 AM
#447
Bench Press
Training Max 228
Target intensity 95%
Warm Up
135x5
160x3
Heavy Sets
180x1
205x1
216.25x2@9.5
Volume Sets
195x3,3,4@9
Had trouble getting my grip right. Only the very last set was good.
INOL 0.7
Total tonnage 3728
Curls 80x9,9,10 at 130-second intervals
Supersetted with LTE 80x9,9,10.
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08-04-2017, 08:17 AM
#448
Weighted Chin-ups
Training Max 273
Target intensity 95%
BWT 221
Warm Up
BWT x1x4
Work Sets
232.5x1
246.25x1
258.75x1
Very tough.
Volume Sets
232.5x3,3,5
INOL 0.8
Weekly total 1.2
Total tonnage 4179
Light Dead Lift
135x1
225x1
295x1
348.75x1 DOH
390x1 hooked
350x3 straps
INOL 0.2
Weekly total 0.8. Rather low.
Total tonnage 2084
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08-05-2017, 04:15 PM
#449
Heavy Squats
Training Max 372
Target intensity 95%
Warm Up
135x5
185x3
225x1
Work Sets
260x1
300x1
316.25x1
335x1
Walkout 420
353.75x2
Volume Sets
315x3,3,4
INOL 0.7
Total tonnage 5069
Close Grip Bench Press
135x10x3
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08-07-2017, 07:40 AM
#450
Press
Training Max 163
Target intensity 80%
Warm Up
95x5
100x3
Work Sets
115x1
130x7@8.5
Volume Sets
115x6x6
INOL 1.3
Total tonnage 5165
Curls 80x8,8,9
Supersetted with LTE 80x8,9,10.
Arms feel like overcooked pasta.
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