The Road to 405 The Road to 405 - Page 72

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Thread: The Road to 405

  1. #711
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    • wichita falls texas december seminar 2020
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    11/9/18

    Squat: [135, 165, 195, 225, 245] x3

    Bench: 205x3x7

    Chin: BWx5, +25x3, +40x3, +55x3

    Ok I think I have officially turned off Atrophy Avenue and back on to the Road to 405. My back feels about 90% right now and ready to pretty much train normal from here on out. I have to train Sunday/Wed/Fri next week so held back a bit today but I feel good overall. Let the gainz begin

  2. #712
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    11/11/18

    Squat: 205x3x3

    Bench: 245x2

    Had to keep it short. Was on short recovery, bad sleep and bad food.

  3. #713
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    11/14/18

    Press: [165, 167.5, 170] x2, 135x7

    Ryan Arnold on Instagram: “170x2. Moved pretty well. Will go for a 1RM next week”

    Bench: 185x3x5

    Deadlift: 135x5, 225x3, 315x2, 345x3

    Not out of the woods yet with the deadlift. I used to be able to do it correctly! Going to look back at some of my past vids and see what adjustments I can make

  4. #714
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    11/16/18

    Squat: 255x3

    Ryan Arnold on Instagram: “255x3. Filmed from the back to watch knee position(acceptable but still needs work). Was one year ago I squatted 460x1. Been a rough year…”

    Bench: 210x3x6

    Chin: BWx5, [+20, +40, +60, +65] x2

    Squats felt good. Back felt good. I feel good.

  5. #715
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    11/19/18

    Squat: 195x3x3 - Paused

    Bench: [250, 255, 260, 265] x1

    Ryan Arnold on Instagram: “265x1. Nice and smooth. Planned heavy singles today but not to failure. Thanks for the spot @coach_novak”

    Squats felt fine. Bench moved quite well. I wasn't going to push anything hard RPE-wise today but I seemed to get in the groove and 265 moved faster than the previous ones I think. Good to know there's some left in the tank there.

  6. #716
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    11/21/18

    Press: [175, 177.5] x1

    Ryan Arnold on Instagram: “177.5x1. Pretty smooth. Thanks to @lulu.faria for the professional camera work”

    Deadlift: [135, 185, 225, 275, 315] x3

    Press went pretty well. I had a migraine today so I think that downgraded me a bit. Just continued to work on form in the DL. Will take Friday off then back to battle next week

  7. #717
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    11/26/18

    Squat: [205, 215, 225, 235] x3

    Bench: 215x5x3

    Chin: 9,8,7,6,5,4,4,3,3,3,3,3 = 58 reps

    Ok I actually feel like I'm on the Road to a 405 Squat yet again. Squats felt good today and my back had almost no stiffness afterwords. Will take the next 4 weeks to ease into a new 2 week intermediate split and then be ready to go hard in 2019.

  8. #718
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    11/28/18

    Press: 150x3x2, 135x6

    Bench: 175x3x5

    Deadlift: [135, 225, 275, 275] x5

    Feels good to be doing pain free fahvs on the deadlift again. Onward

  9. #719
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    11/30/18

    Squat: 245x3

    Bench: 235x3x2

    Chins: BWx5, [+25, +40, +55] x3

    Woke up with back pain. Figured I just slept funny. Have had this happen before and it just went away after a couple hours. Nope, not today. Had to take it easy with squats yet again. Makes no sense. Was completely fine during deadlifts wednesday and felt totally fine yesterday. Sigh

  10. #720
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    starting strength coach development program
    12/3/18

    Squat: 225x4x3

    Bench: 215x5x4

    Chins: 9,8,7,6,5,4,4,3,3,3,3,3,2 = 60 reps

    Well I think I'm finally 100%. Will know tomorrow if there is no back pain. Feels good. Time to get strong again

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