Adaptive programming to avoid injuries, experimentation, and further gains Adaptive programming to avoid injuries, experimentation, and further gains - Page 5

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Thread: Adaptive programming to avoid injuries, experimentation, and further gains

  1. #41
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    • phoenix arizona seminar date
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    Week 9
    Wednesday's workout

    Dumbell walking lunges: 2x25kg, 20, 30
    Close Grip Bench: 82.5kg, 5, 5, 5
    PBM 60 Bench: 64kg, 5, 3, 3
    Lat pulldowns: 170lbs, 8, 8, 8

  2. #42
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    My back is starting to feel good again.
    I'll start ramping up the weights on leg press next week.

  3. #43
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    Week 9

    Friday’s workout
    Leg Press: 220kg, 5 sets of 5
    TMI Bench Press: 107.5kg, 2 sets of 3 (PR)
    TMI OHP: 65kg, 5, 3, 3 (PR)
    Chin-ups: 10 sets of 8 (volume PR)

    Extremely happy to bench 236.5 lbs for 3 reps, that’s a new 3 rep max, and I managed to do 2 sets of 3, so even better.
    80 Chin-ups is the most chin-ups I’ve done in a single workout. Hoping to get it to 100 then adding a 20 lbs weight vest and working my way back up to 100 reps.

  4. #44
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    Week 10
    Monday's workout

    TMV leg press: 230kg, 5, 5, 5, 5, 5
    PBM Bench: 85kg, 14, 8, 8
    TMV 60 bench: 60kg, 5, 5, 5, 5, 5
    PBM Chinups: 14, 8, 8

  5. #45
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    Week 10
    Dumbell lunges: 2x25kg, 20, 30
    Close grip bench: 82.5kg, 5, 5, 5
    60 Bench: 60kg, 5, 5, 5
    Seated rows: 180lbs, 8, 8, 8
    Lat pulldowns: 170lbs, 8, 8

  6. #46
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    Week 10
    Friday's workout

    TMI Leg Press: 250kg, 5 (PR)
    PBM Bench: 95kg, 9, 5, 5 (PR)
    TMI 60 Bench: 66kg, 4, 3
    Chin ups: Sets of 5 sets of 10, then 10 sets of 5 (Volume PR)

  7. #47
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    Jul 2018
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    Week 11
    Tuesday's workout

    TMV Leg Press: 235kg, 5 sets of 5 (Volume PR)
    PBM OHP: 57kg, 11, 6, 6
    TMV Bench: 100kg, 7 sets of 5 (Volume PR)
    Seated Rows: 190lbs, 5 sets of 8

    Just a few months ago I had been stuck at 100kg (220lbs) for a single 5 rep max on bench press for literally months, today I did 7 sets of 5 at that weight, really pleased to have broken through that plateau.

  8. #48
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    Week 11
    Thursday's workout

    Walking lunges: 2x25kg, 2 sets of 30
    CG Bench: 82.5kg, 3 sets of 5
    OHP: 63kg, 6, 3, 3
    Chinups: 8 sets of 8

  9. #49
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    Jul 2018
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    Week 12
    Wednesday's workout

    Dumbell lunges: 2x25kg, 2 sets of 30
    CG Bench press: 82.5kg, 3 sets of 5
    PBM 60 Bench: 57kg, 10, 6, 6 (PR)
    Seated Rows: 190lbs, 5 sets of 8

  10. #50
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    Week 12
    Friday's workout

    TMI Leg Press: 255kg, 5 reps (PR)
    PBM OHP: 60KG, 8, 6, 6 (PR)
    TMI Bench: 110kg, 3, 2, 2 (PR)
    Chin ups: 9 sets of 8

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