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12-04-2013, 03:01 PM
#241
Dec 4, 2013
Bodywt @ 222 lbs
Squat @ 415 lbs- 1. Pretty tough. I tried a slightly wider stance on this set and next set and it seems to make it harder so I'll stick with the medium stance.
Squat @ 350 lbs-4,4,4,6. Tough last set.
Paused squats off pins @ 225 lbs- 5,5,5. Tough and tiring.
Hang. Leg Raises- 8,8,8. Very tired by this point.
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12-05-2013, 02:00 PM
#242
Dec 5 2013
Bench @ 317 lbs- 1. Ok.
Bench @ 270 lbs- 4,4,4,7. Pretty tough last set.
Close grip Bench @ 190 lbs- 10,10,10. Tough last set.
Dips w/ 45 lbs- 12,12,12. Tough.
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12-09-2013, 01:59 PM
#243
Dec 9, 2013
Deadlift @ 465 lbs-1. Pretty tough.
Deadlift @ 390 lbs- 4,4,4,5. These were very tough by the last set.
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12-11-2013, 09:11 AM
#244
Dec 10, 2013
Press @ 192 lbs-1. Pretty tough.
Press @ 165 lbs- 4,4,4,6. Pretty tough. I used more layback than I typically use and it seemed to help quite a bit.
Chins- 13,13,13. Tough last set.
Situps with 10 lbs- 13,13,13. Tough.
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12-12-2013, 02:01 PM
#245
Dec 12, 2013
Bodywt @ 222 lbs
Squat @ 445 lbs -1. (unwrapped) PR. This was tough but much easier than 440 lbs 2 weeks ago. I attribute it to a closer stance and looking down instead of straight ahead. I had let my heavy squats get a little too wide for me.
Squats @ 352 lbs-4,4,4,5. Pretty tough by last set.
Pause squats off pins @ 230 lbs- 5,5,5. Tough and tiring.
Hang leg raises-9,9,7. Exhausted by this point with sore lats.
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12-13-2013, 07:46 AM
#246
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12-13-2013, 01:46 PM
#247
Thanks- this 4 x 4 program has really helped me keep moving the weights.
Dec 13, 2013
Bench @ 345 lbs- 1. PR. Pretty tough and it seemed like I had another 5 lbs I could add to this.
Bench @ 270 lbs-4. This was a misload.
Bench @ 272 lbs-4,4,7. Tough by last set.
Close grip bench @ 195 lbs- 10,10,10. Very tough by last set.
Dips w/ 45 lbs- 13, 12, 9. I was rushed due to time constraints and didn't get enough rest between sets. My triceps were very sore by this point.
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12-13-2013, 01:58 PM
#248
congrats on the bench PR. That's awesome, I'm gonna have to get moving. Was that with a lift off?
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12-13-2013, 04:13 PM
#249
No lift off. I don't use lift offs at all. Not even at meets. I had a couple of bad times with bro types when I started seriously lifting a few years ago. Bro type guys would sometimes lift off and dump it on me without counting or warning or, even worse, give liftoff and refuse to take their hands/fingers off the bar while I was benching. I still have issues when I ask for a spot as too many guys grab the bar when bar speeds slows down. It's really frustrating to not make a pr because some idiot grabbed the bar too early.
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12-13-2013, 08:19 PM
#250
That's awesome. A good lift off can help but they are few and far between
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