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08-20-2017, 10:03 PM
#461
Yesterday's Heavy Squats
Training Max 376
Target intensity 85%
Warm Up
45x5x5 EMOM
Didn't do anything for me.
135x5
185x3
225x1
Work Sets
265x1
300x1
Walkout 390
320x3@too much
Volume Sets
280x5x4
280x6@8.5 for the moral victory.
INOL 1.0
Total tonnage 8805
Close Grip Bench Press 135x8, 140x8, 145x9. I still hate that first set.
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08-21-2017, 07:45 AM
#462
Press
Training Max 165
Target intensity 90%
Warm Up
95x5
100x3
Work Sets
115x1
130x1
140x1
148.75x5@9
Volume Sets
132.5x4x3
132.5x6@8.5
INOL 1.0
Total tonnage 3514
Curls 80x9,19,9
Supersetted with LTE 80x9,10,10
Last edited by gotlander; 08-21-2017 at 07:47 AM.
Reason: Forgot arms
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08-22-2017, 07:49 AM
#463
Dead Lift
Training Max 416
Target intensity 90%
Warm Up
135x5
225x3
295x1 DOH
Work Sets
375x7@9.5
Volume Sets
335x4x4
INOL 0.9
Total tonnage 8280
BWT chin-ups 221x2x6 at 60-second intervals.
INOL 0.5
Total tonnage 2652
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08-23-2017, 07:52 AM
#464
Light Squats
Training Max 377
Target intensity 90%
Warm Up
135x5
185x3
225x1
Work Sets
265x1
300x1
320x1
338.75x1
Volume Sets
300x4x2
INOL 0.4
Total tonnage 3634
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08-24-2017, 07:57 AM
#465
Bench Press
Training Max 231
Target intensity 90%
Warm Up
135x5
140x3
160x1
Work Sets
185x1
196.25x1
207.5x5@9
Volume Sets
185x4x3
185x8@9.5 close to a PR even after all that work.
INOL 1.1
Total tonnage 5279
Curls 80x8,85x8,90x7
Supersetted with LTE 80x8,85x8,90x8.
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08-25-2017, 08:31 AM
#466
Weighted Chin-ups
Training Max 276
Target intensity 90%
BWT 222
Warm Up
BWT x1x4
Work Sets
235x1
248.75x4@9.5
Volume Sets
BWT x4x3
BWT x7@9.5
INOL 1.2
Weekly total 1.6
Total tonnage 6336
Light Dead Lift
Training Max 417
Target intensity 90%
135x1
225x1
295x1
335x1 DOH
375x1, straps
335x4x2, straps
INOL 0.4
Weekly total 1.2
Total tonnage 3685
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08-26-2017, 06:28 PM
#467
Heavy Squats
Training Max 378
Target intensity 90%
Warm Up
45x5 concentrating on staying in hips
135x5
185x3
225x1
Work Sets
265x1
300x1
321.25x1
Walkout 410
340x3@9
Volume Sets
300x4x4
INOL 0.8
Weekly total 1.3
Total tonnage 6706
Close Grip Bench Press
45x20
135x8
140x9
145x10
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08-28-2017, 08:01 AM
#468
Press
Training Max 166
Target intensity 95%
Warm Up
95x5
100x3
Work Sets
115x1
135x1
150x1
157.5x3@9.5
Volume Sets
140x3x2
140x6@9.5
INOL 0.9
Total tonnage 2552
Curls 80x10,10,6
Supersetted with LTE 80x10,10,7
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08-29-2017, 07:49 AM
#469
Dead Lift
Training Max 418
Target intensity 95%
Warm Up
135x5
225x3
Work Sets
295x1
355x1 DOH
397.5x5@9.5 straps
Volume Sets
355x3,3,4@9 straps
INOL 0.7
Total tonnage 6188
BWT chin-ups 221x2x6 at 60-second intervals.
INOL 0.5
Total tonnage 2652
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08-30-2017, 10:21 PM
#470
Light Squats
Training Max 379
Target intensity 95%
Warm Up
135x5
185x3
225x1
Work Sets
265x1
305x1
322.5x1
341.25x1
Walkout 430
360x1@9.5
320x3@9??
I dunno. 322 felt like 341 felt like 360. By extrapolation, I should get 500 next week with the same effort.
INOL 0.4
Total tonnage 2554
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