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09-02-2011, 10:52 AM
#201
Thursday, 1 September, 2011
Warmup:
Foam roll, press
Workout:
Bench press: 10x45, 5x95, 5x135, 3x185
1,2,3,1,2,3,1,2,3 x225
Pullups: 5xBW, 3x5x35lbs
Overall:
Probably should have warmed up my shoulders a little more before doing this, felt some tension in my pec minor area and elbows flaring. Whatever.
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09-06-2011, 06:16 PM
#202
Friday, 2 September, 2011
Warmup:
Foam roll, Kstar shoulder MOB
Workout:
Squat: 5x45, 5x135, 4x225, 3x275, 3x325, 2x375
3x425
RDL: 5x45, 5x95, 3x5x135
Dumbbell rows: 45x 5R/5L, 90x 8R/8L, 135 (strapped) x 12R/15L
Overall:
Squats were only about 90% of my 3RM, but energy was low and the damn bent bar kept trying to roll on my back. RDL were RDL. DB rows were okay, I did them "Kroc" style with a bit of body English, felt them a lot in my abs. Overall, just wanted to GTFO.
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09-06-2011, 06:19 PM
#203
Sunday, 4 September, 2011
Warmup:
Foam roll, press
Workout:
Bench press: 10x45, 5x95, 5x135, 3x185
1,2,3,1,2,3,1,2,3 x230
Press: 10x45, 5x65, 5x100, 5x120, 5x140
Lying triceps press: 2x8x75
Straight bar cheat curls: 3x8x95
Overall:
Bench press could have gone better, felt a bit of strain in my clavicular areas. Presses were EZ PZ. For some reason the lying triceps presses made my biceps hurt.
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09-06-2011, 08:39 PM
#204
Tuesday, 6 September, 2011
Warmup:
Foam roll
Workout:
Rack pull: 5x135, 5x225, 5x315, 3x365, 5x405
Squat: 5x135, 4x225, 3x285
5x335
5x355
5x375
Pendlay row: 5x135, 5x185, 2x5x195
Overall:
Woke up early, but got surprisingly into it. Rack pulls were easy, really no trouble at all keeping the knees back and doing them properly.
Last edited by Jacob I. Briskin; 09-13-2011 at 12:29 PM.
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