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    January 27, 2021 - Dynamic Upper Bench Press...

    January 27, 2021 - Dynamic Upper

    Bench Press w/Bamboo Bar
    106 pounds (bar is only 6 pounds)- 9 sets x 3 reps
    I getting much better control over the bar finally. It really fatigues my shoulders...
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    Thanks man. The bench felt great. The Ham Curls...

    Thanks man. The bench felt great. The Ham Curls ARE a little awkward, and certainly not as good at isolating the hams as a Hamstring Curl machine, but they worked well enough. I had sore hammy's...
  • Thread: Dear diary

    by CW47
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    Let the DOMS begin!

    Let the DOMS begin!
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    That sounds very interesting. I've never done...

    That sounds very interesting. I've never done them with bands before, but these seem like good options:
    https://www.youtube.com/watch?v=aAbKGIKEZDI
    https://www.youtube.com/watch?v=QLytf2Sh6Sw

    ...
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    Good work being done, as usual. ;) For...

    Good work being done, as usual. ;)

    For triceps, you should be able to continue doing the barbell tricep extensions if they work for you, but maybe rotate them with one or two other tricep focused...
  • Thread: Dear diary

    by CW47
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    Deloads are usually kind of anticlimactic for me....

    Deloads are usually kind of anticlimactic for me. Looks like you had some fun with them though. I'm sure you're body will be primed and ready to hit the weights hard again now.
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    Yeah, that's some great volume. Arms must have...

    Yeah, that's some great volume. Arms must have been pumped at the end.
    For some reason, I was not familiar with a lever row. Looks like a great deadlift assistance lift.
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    Great workouts man! That Deadlift and Bed Bug...

    Great workouts man! That Deadlift and Bed Bug combo must have been a killer. Really good upper body session too. I love the variety in your workouts.
  • Thread: The Jungle

    by CW47
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    Nice pressing session there. 3x10's are one of...

    Nice pressing session there. 3x10's are one of my faves, and I don't really know why.

    Congrats on the new home. It's for sure a lot of work, but I know you'll be happy once you're moved in. ...
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    January 24, 2021 - Max Upper Banded Bench...

    January 24, 2021 - Max Upper


    Banded Bench Press
    135 pounds + Lite Band (Orange) x 1 rep
    First time maxing out with a Lite Band. This time I could tell that with the way I have the bands setup...
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    Cheers guys. That is great feedback! I actually...

    Cheers guys. That is great feedback! I actually have paused deadlifts planned for my next workout, lol. First time I've ever done them. I can definitely see how they would help with grip, even...
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    It probably can't continue forever, but it's a...

    It probably can't continue forever, but it's a ton of fun for the moment. ;)

    Yes, for sure grip strength is holding me back a little bit. I'm definitely easing on the pressure off the ground...
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    January 23, 2021 - Max Lower Energy was low. My...

    January 23, 2021 - Max Lower
    Energy was low. My workout drug out to nearly 2 hours because of pretty long rest periods.


    Conventional Deadlift
    365 pounds x 1 rep
    Grip failed at lockout, but...
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    Box Squats + 4,305 = 134,835

    Box Squats
    + 4,305 = 134,835
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    Making progress is definitely more fun than the...

    Making progress is definitely more fun than the alternative. ;)


    January 20, 2021 - Dynamic Upper

    Banded Bench Press
    105 pounds + mini band - 9 sets x 3 reps
    This was right on the edge of...
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    January 19, 2021 - Dynamic Lower 12 inch Box...

    January 19, 2021 - Dynamic Lower

    12 inch Box Squat
    135 pounds - 8 sets x 2 reps
    The low box squats are always a challenge for me because they're right at or just below the bottom of my normal...
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    Thank you sir! Yeah, I can't take them too...

    Thank you sir!


    Yeah, I can't take them too seriously, but they're fun to throw in here and there.

    I'm 100% open to suggestions!
    I have no doubt that my programming has a LOT of room for...
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    Yeah, I've been eyeing up the Rep 4000. Won't be...

    Yeah, I've been eyeing up the Rep 4000. Won't be getting a new rack anytime soon, but a man can dream.

    Glad you like the Meadows Rows. Looks like you had a super solid workout.
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    January 17, 2021 - Max Upper Surprisingly, I...

    January 17, 2021 - Max Upper
    Surprisingly, I have doms in my hamstrings today. I suppose it could be partially from the Candito Deadlifts, but I'd guess it's mostly from the gliding ham curls (good...
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    Yeah, I knew that if I was going to do my own...

    Yeah, I knew that if I was going to do my own programming of Conjugate I would need to understand the system reasonably well. I watched a lot of videos and read a lot of articles on it. The...
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