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Type: Posts; User: brendbro

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    Jan 25

    Legs
    Squat 5
    barx10
    60x2x5
    80x4
    90x5
    102.5x5
    115x9 pr
    - my hips felt wrecked today. not sure why. anyway, was kinda thinkin of pushing today's session back tomorrow but decided not to be a...
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    1,943
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    95,846

    jan 24

    Push
    Bench 1
    barx5
    50x5
    60x5
    77.5x5
    87.5x3
    97.5x5 PR
    - at the coast the past few days. felt pretty shoddy all over thanks to lots of alcohol and dancing, but hit a PR anyway! bench progress...
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    190

    Appreciate the input, thanks dude!

    Appreciate the input, thanks dude!
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    190

    Deadlift form check [531, vid]

    Hi guys, just wanted to see if I could get any advice on my deadlift form. I'm on 5/3/1 and this was my latest 3's session. my TM is set at 180kg [396lb] and hit 162.5kg [358lb / 90%] for 8. While...
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    Jan 19/20

    Legs
    Deadlift 3
    60x2x5
    100x5
    127.5x3
    145x3
    162.5x8 PR
    - holy crap. that's a big PR for me. was not expecting it at all. DL's are coming along very nicely

    hwjt93bhAA4&feature=youtu.be
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    1,943
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    95,846

    Jan 18

    Push
    OHP 3
    barx10
    30x5
    40x5
    52.5x5 [oops]
    60x3
    67.5x4 PR
    52.5x6x3
    - wasn't sure what to expect today. working sets ended up being the same as previous 5/3/1 session. i had that idea in my...
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    1,943
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    95,846

    January 17

    Pull
    BB rows - 65x10,10,10,10,12,12
    chin ups - BWx14,10,7
    seated row [wide bar] - 50psx5x15
    lat pulldown - 8psx10
    DB shrugs - 25kgx3x12 + static hold x 2
    face pulls - 20kgx3x15
    machine curls -...
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    1,943
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    95,846

    January 15

    Squat deload [sort of] [low bar flat sole]
    barx5
    50x5
    65x5
    80x5
    100x3x5
    107.5x4x2
    - deload week. threw in some working sets using prilepins chart (see...
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    1,943
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    95,846

    Jan 13

    Bench 3
    barx5
    50x5
    60x5
    72.5x3
    82.5x3
    92.5x7 PR
    - fuk yea. finally starting to see some actual progress in my benching again ever since the injury waaay back in feb 2014.

    db bench - 25kgx3x8
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    95,846

    Jan 12

    Pulls
    BB rows - 80x8,8,5,5
    wide grip pull ups - BWx2x10
    seated row - 60x4x12
    isolated row - low gripx60x2x12, high gripx60x2x15
    lat pulldown - 9ppsx3x12
    cardio - 600 cals
    - bleh. session done...
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    1,943
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    95,846

    January 11

    Deadlift 5
    60x2x5
    100x5
    117.5x5
    135x5
    155x8 pr
    - took the past couple of days off and somewhat kept up with mobility and stretching so i felt well rested for deadlifts today
    - form felt spot...
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    1,943
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    95,846

    January 8

    Push
    OHP 5
    barx2x5
    30x5
    40x5
    47.5x5
    55x5
    62.5x7 :(
    47.5x7,7,7,6
    - didn't have it today. got 62.5 for 8 last 5's week so thats a drop of 1 rep :( not too surprised given that OHP hasn't been...
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    1,943
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    95,846

    Jan 8

    Pull
    BB rows - 62.5x5x10
    pull ups [wide grip] - BWx10,8,8,4
    iso row [high grip] - 60kgx3x15
    lat pulldowns - 8ppsx3x15
    face pulls - 20kgx3x15
    curl machine - 6ps (30kg)x20,20,15,15,10
    planks -...
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    1,943
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    95,846

    Jan 6

    Squat 1 [low bar]
    barx5
    60x5
    80x4
    97.5x5
    112.5x3
    125x6
    110x3x5 [80% TM]
    - these felt great. except belt was pinching my stomach on some of the reps which was fckin painful and has left a big...
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    95,846

    Jan 3rd

    Back
    bb rows - 80x5,5,8,8
    pull ups [wide grip] - BW10,9,10
    seated row - 60x3x12
    iso row - 60kgx2x12, high gripx12,15
    lat pulldown - 8ppsx12,15

    Jan 4th
    Bench 5
    barx10
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    Jan 2nd

    Deadlift speed
    120x7x3

    just a very quick session to work on speed. i'm going to use prilepins chart a bit more for this sort of stuff. this was around 67% of training max for 21 total reps.
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    Dec 31

    OHP deload
    barx10
    30x5
    35x5
    40x5
    52.5x4x5
    40x3x10
    - deload week. did 20 of around 70-75% of training max and then some downs at 40kg. very easy week

    chins - BWx3x10
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    Dec 30

    Bench deload
    barx5
    40x5
    50x5
    60x5
    75x5,5,5,4
    - so again. after deloading used 75% of training max for sets of 5. aimed for 18 total reps as recommended by prilepins chart.

    bb rows - 60x5x10...
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    Dec 28 / 29

    OHP 1
    barx10
    30x5
    40x5
    52.5x5
    60x3
    67.5x3
    - mad exertion headache during this session, not sure why but wasn't feeling that strong at all and definitely think id have another in me on that top...
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    95,846

    dec 24

    squats 3 [low bar flat soles]
    barx5
    60x5
    80x5
    92.5x3
    105x3
    117.5x6
    125x3
    92.5x10
    - pretty happy with today's session. was in a different gym at different time of day so that threw me through...
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