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  • http://newkosmix.com/static/b3579a1672bceae1261e4e...

    http://newkosmix.com/static/b3579a1672bceae1261e4e318946698d.jpg
  • if i thought/behaved/looked like Dave Ramsey, i'd...

    if i thought/behaved/looked like Dave Ramsey, i'd be suicidal no matter how much money i had.
  • Replies
    94
    Views
    2,793

    Saturday, 11/23: Light Squat, Light Press

    Squat (1 less rep per set @ 80% of weight on heavy day)
    10 x bar
    8 x 135 (pause @ bottom for first 4)
    4 x 225
    2 x 240
    1 x 255
    5 x 4 x 205

    Press (1 less rep per set @ 80% of weight on heavy...
  • Replies
    94
    Views
    2,793

    Thursday, 11/21: Light Incline Bench

    Incline Bench (1 less rep per set @ 80% of weight on heavy day)
    2 x 10 x bar (1 set medium grip, 1 set close)
    8 x 105
    4 x 135
    2 x 150
    1 x 165
    5 x 4 x 135

    First work set felt so light, I...
  • Replies
    94
    Views
    2,793

    Tuesday, 11/19: Heavy Deadlift

    Deadlift
    8 x 135 (suicide grip)
    4 x 225 (matched grip)
    2 x 315 (begin mixed grip)
    1 x 375
    1 x 4 x 350
    2 x 5 x 335
    2 x 5 x 315

    First workout after a 1-week layoff: I had tweaked my left...
  • Replies
    94
    Views
    2,793

    Friday, 11/8: Light Squat, Light Press

    Squat (1 less rep per set @ 80% of weight on heavy day)
    8 x 135 (pause @ bottom for first 4)
    4 x 225
    1 x 255
    5 x 4 x 205

    Press (1 less rep per set @ 80% of weight on heavy day)
    10 x bar
    8 x...
  • Replies
    94
    Views
    2,793

    Wednesday, 10/23: Heavy Incline Bench

    Incline Bench
    2 x 10 x bar (1 set medium grip, 1 set close)
    8 x 125
    4 x 165
    2 x 185
    1 x 205
    1 x 5 x 185
    1 x 4 x 185
    4 x 5 x 165 -20 lbs. from last heavy w/o
  • Replies
    94
    Views
    2,793

    Tuesday, 11/5: Light Deadlift

    Deadlift (1 less rep per set @ 80% of weight on heavy day)
    8 x 135 (suicide grip)
    4 x 225 (matched grip)
    2 x 315 (begin mixed grip)
    1 x 350
    5 x 4 x 280
  • Replies
    94
    Views
    2,793

    Monday, 11/4: Heavy Press

    Press
    10 x bar
    8 x 95
    4 x 120
    2 x 135
    5 x 4 x 130 +4 reps from last heavy w/o

    Strangely, 135 felt heavier than last week. I almost couldn't press the 1st rep. I thought for sure I wouldn't...
  • Replies
    94
    Views
    2,793

    Friday, 11/1: Heavy Squat

    Squat
    10 x bar (pause @ the bottom on the first 5 reps)
    8 x 135 (pause @ the bottom on the first 4 reps)
    4 x 225
    2 x 250
    1 x 275
    5 x (5/4/4/4/4) x 255 +2 reps from last heavy day
  • Replies
    94
    Views
    2,793

    Thursday, 10/31: Heavy Deadlift, Light Incline Bench

    Deadlift
    8 x 135 (suicide grip)
    4 x 225 (matched grip)
    2 x 315 (begin mixed grip)
    1 x 375
    5 x (5/5/4/4/4) x 350 +10 lbs. from last w/o

    Incline Bench (1 less rep per set @ 80% of weight on...
  • Replies
    94
    Views
    2,793

    Tuesday, 10/29: Light Press

    Press (1 less rep per set @ 80% of weight on heavy day)
    10 x bar
    8 x 95
    4 x 115
    2 x 125
    1 x 135
    5 x 4 x 105
  • Replies
    94
    Views
    2,793

    Monday, 10/28: Light Squat

    Squat (1 less rep per set @ 80% of weight on heavy day)
    8 x 135 (pause @ bottom for first 4)
    4 x 225
    1 x 240
    1 x 255
    1 x 4 x 225
    4 x 4 x 205

    The w/o was supposed to be 5x4x205. I...
  • Replies
    94
    Views
    2,793

    Wednesday, 10/23: Heavy Press

    Press
    10 x bar
    8 x 95
    4 x 120
    2 x 135
    1 x 145 FAIL
    5 x (4/3/3/3/3) x 130 +5 lbs. from last heavy w/o

    First time in some months that I pressed 135 for more than a single. I thought 145 would...
  • Replies
    94
    Views
    2,793

    Tuesday, 10/22: Heavy Squat

    Squat
    10 x bar (pause @ the bottom on the first 5 reps)
    8 x 135 (pause @ the bottom on the first 4 reps)
    4 x 225
    2 x 250
    1 x 275
    5 x (5/4/4/3/3) x 255 +10 lbs. from last heavy day

    First time...
  • Replies
    94
    Views
    2,793

    Saturday, 10/19: Heavy Deadlift, Light Incline Bench

    Deadlift
    8 x 135 (suicide grip)
    4 x 225 (matched grip)
    2 x 315 (begin mixed grip)
    1 x 340
    1 x 365
    5 x 5 x 340 +10 lbs. from last w/o

    Incline Bench (1 less rep per set @ 80% of weight on...
  • Replies
    94
    Views
    2,793

    Wednesday, 10/16: Light Squat, Light Press

    Squat (1 less rep per set @ 80% of weight on heavy day)
    10 x bar (pause @ bottom for first 5)
    8 x 135 (pause @ bottom for first 4)
    4 x 225
    1 x 245
    5 x 4 x 195

    Press (1 less rep per set @ 80%...
  • Replies
    94
    Views
    2,793

    Tuesday, 10/15: Heavy Bench

    Incline Bench
    2 x 10 x bar (1 set medium grip, 1 set close)
    8 x 125
    4 x 165
    2 x 185
    1 x 205
    5 x 5 x 185 +1 reps from last heavy workout

    I got all 25 reps, but I'm not satisfied with how the...
  • Replies
    94
    Views
    2,793

    Friday, 10/11: Heavy Squat, Heavy Press

    Squat
    10 x bar (pause @ the bottom on the first 5 reps)
    8 x 135 (pause @ the bottom on the first 4 reps)
    4 x 225
    2 x 245
    1 x 255
    1 x 265
    5 x 5 x 245 +4 reps from last heavy day

    Press
  • Replies
    94
    Views
    2,793

    Tuesday, 10/8: Light Bench

    Incline Bench (1 less rep per set @ 80% of weight on heavy day)
    10 x bar
    8 x 115
    4 x 140
    2 x 165
    1 x 185
    1 x 205
    5 x 4 x 150
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