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    Week 12 Day 1 Wide Grip Bench 215x3 215x4...

    Week 12 Day 1

    Wide Grip Bench
    215x3
    215x4
    215x5

    Hammer Curl
    25 3x15
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    204
    Views
    19,745

    Week 11 Day 6 Squat 470 3x3 Rolling Side...

    Week 11 Day 6

    Squat
    470 3x3

    Rolling Side Plank
    2x10

    McGill Crunch
    2x15
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    204
    Views
    19,745

    Week 11 Day 6 Sumo Deadlift 565x2 505x2...

    Week 11 Day 6

    Sumo Deadlift
    565x2
    505x2
    505x4

    Pause Sumo Deadlift
    475 5x1
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    204
    Views
    19,745

    5000 calorie meals aren’t a good idea.....****.

    5000 calorie meals aren’t a good idea.....****.
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    204
    Views
    19,745

    Week 11 Day 4 Pause Squat 430 3x3 Deadbug...

    Week 11 Day 4

    Pause Squat
    430 3x3

    Deadbug Heel Tap
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    204
    Views
    19,745

    Week 11 Day 3 Comp Bench 225x3 225x2 225x1...

    Week 11 Day 3

    Comp Bench
    225x3
    225x2
    225x1

    Sumo Deadlift
    485 3x2
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    204
    Views
    19,745

    Week 11 Day 2 SSB Squat 401 5x4 - possibly 6?...

    Week 11 Day 2

    SSB Squat
    401 5x4 - possibly 6? i lost count

    RKC Plank
    2 sets of 45 seconds

    Side Plank
    2 sets of 25 seconds
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    204
    Views
    19,745

    Week 11 Day 1 Wide Grip Bench Press 210 5x4 ...

    Week 11 Day 1

    Wide Grip Bench Press
    210 5x4

    Hammer Curls
    10 2x50

    Incline Bench Press
    135x15
  • Replies
    204
    Views
    19,745

    Week 10 Day 6 Squat 520x1 460 3x4 Rolling...

    Week 10 Day 6

    Squat
    520x1
    460 3x4

    Rolling Side Plank
    2x10

    McGill Crunch
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    204
    Views
    19,745

    Grip Training 100 3x10 150 2x8 100x15 2...

    Grip Training
    100 3x10
    150 2x8
    100x15

    2 second static 5 second negative
    100 2x5

    Quick update. Spoke with coach and we both decided there’s no reason for me to suffer a cut to 165 without...
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    204
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    19,745

    Week 10 Day 5 (8 weeks out) Sumo Deadlift ...

    Week 10 Day 5 (8 weeks out)

    Sumo Deadlift
    610x1
    540 2x2

    Pause Sumo Deadlift
    460 8x1

    Comp Bench
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    204
    Views
    19,745

    Week 10 Day 4 Pause Squat 410 4x4 Narrow...

    Week 10 Day 4

    Pause Squat
    410 4x4

    Narrow Stance High Bar Squat
    275 2x6

    Deadbug Heel Tap
    4x6
  • Replies
    204
    Views
    19,745

    Week 10 Day 3 Comp Bench 205 5x3 Sumo...

    Week 10 Day 3

    Comp Bench
    205 5x3

    Sumo Deadlift
    465 6x2

    Snatch Grip Pendlay Row
    185 2x6
  • Replies
    204
    Views
    19,745

    Week 10 Day 2 SSB Squat 371 6x4 SSB Front...

    Week 10 Day 2

    SSB Squat
    371 6x4

    SSB Front Squat
    286 2x8

    RKC Plank
    2 sets of 45 seconds
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    204
    Views
    19,745

    Week 10 Day 1 Wider Grip Bench Press 195 5x5...

    Week 10 Day 1

    Wider Grip Bench Press
    195 5x5

    Seated Barbell Curls
    70 3x6

    Low Incline Bench Press
    95x15
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    204
    Views
    19,745

    Week 9 Day 6 Comp Squat 355 5x4 Spanish...

    Week 9 Day 6

    Comp Squat
    355 5x4

    Spanish Squat 3x6 ss with Heel Elevated Goblet Squat 45 3x6

    Last day of deload.
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    204
    Views
    19,745

    Week 9 Day 5 Comp Bench 195 4x2 Hammer...

    Week 9 Day 5

    Comp Bench
    195 4x2

    Hammer Curls
    20 2x12

    Alternating DB Curls
    25 2x10
  • Replies
    204
    Views
    19,745

    Week 9 Day 4 Pause Squat 300 4x6 Narrow...

    Week 9 Day 4

    Pause Squat
    300 4x6

    Narrow Stance High Bar Squat
    255 2x8

    Deadbug Heel Taps
    4x6
  • Replies
    204
    Views
    19,745

    Grip Training 4 Circuits 100x12 150x5 ...

    Grip Training

    4 Circuits
    100x12
    150x5

    Might get two in this week. Today was the only deadlift session of the week.

    Soooooo readdddddy for deload to end.
  • Replies
    204
    Views
    19,745

    Week 9 Day 3 Comp Bench 185 6x3 Sumo...

    Week 9 Day 3

    Comp Bench
    185 6x3

    Sumo Deadlift
    410 4x1
    420 2x1

    Snatch Grip Pendlay Row
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