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    11/21-11/27 251 1:38pm-3:46pm Zercher...

    11/21-11/27

    251

    1:38pm-3:46pm
    Zercher Squat 250 7-7-8-9
    Incline DB Bench 70 12-12 65 12
    Pull Through 57.5 16-16-20
    NG Pulldown 140 15-12 120 16
    Leg Press Sled 475 16-15-20
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    307
    Views
    40,668

    11/14-11/20 249 2:06pm-4:32pm Zercher...

    11/14-11/20

    249

    2:06pm-4:32pm
    Zercher Squat 250 5-6-6-8 HB Long Pause 1
    Incline DB Bench 75 10 65 11 55 14
    Pull Through 95 15 110 13-13
    NG Pulldown 135 15 150 10 135 11
    Leg Press Sled 475...
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    307
    Views
    40,668

    10/31-11/6 249 2:06pm-3:48pm HB Squat 460...

    10/31-11/6

    249

    2:06pm-3:48pm
    HB Squat 460 1 LB 405 3-3-3
    Deficit SLDL 270 5-5-5
    Front Squat 225 6-7
    Back Extension 50 10-10
    Seated Calf Machine 160 15-15
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    307
    Views
    40,668

    10/24-10/30 249 11:09am-1:05pm HB Squat...

    10/24-10/30

    249

    11:09am-1:05pm
    HB Squat 390 5 335 5-5-5-5-5
    Deficit SLDL 245 5-5-5
    Front Squat 205 5-5
    Back Extension BW 12-12
    Seated Calf Machine 150 15-13
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    Views
    40,668

    10/17-10/23 249 Deload

    10/17-10/23

    249

    Deload
  • Replies
    307
    Views
    40,668

    10/10-10/16 249 2:03pm-3:50pm Bench 275 4 ...

    10/10-10/16

    249

    2:03pm-3:50pm
    Bench 275 4 Pause 245 4-4-4-4
    Pendlay Row 250 7-7-7
    DB Bench 100 8-8-8
    Straight Arm Pulldown 60 15-15
    Neutral DB Press 40 15-15
  • Replies
    307
    Views
    40,668

    10/3-10/9 250 2:08pm-3:51pm Bench 290 3 ...

    10/3-10/9

    250

    2:08pm-3:51pm
    Bench 290 3 Pause 265 3-3-3
    Pendlay Row 265 4-4-4
    DB Bench 90 10-10-8
    Straight Arm Pulldown 70 12-12
    Neutral DB Press 40 15-15
  • Replies
    307
    Views
    40,668

    9/26-10/2 251 10:19pm-11:56pm Bench 260 5 ...

    9/26-10/2

    251

    10:19pm-11:56pm
    Bench 260 5 Pause 235 5-5-5-5-5
    Pendlay Row 235 7-7-7
    NG DB Bench 80 10-11-10
    Straight Arm Pulldown 60 16-16
    Unilateral DB Press 40 12-12
  • Replies
    307
    Views
    40,668

    9/19-9/25 252 2:01pm-3:44pm Bench 275 4 ...

    9/19-9/25

    252

    2:01pm-3:44pm
    Bench 275 4 Pause 250 4-4-4-4
    Deficit Pendlay Row 250 6-6-7
    NG DB Bench 100 7-7-7
    Straight Arm Pulldown 60 15-16
    DB Supinated Curls 45 10-7 30 7
  • Replies
    307
    Views
    40,668

    9/12-9/18 252 10:14pm-11:53pm Bench 325 0 ...

    9/12-9/18

    252

    10:14pm-11:53pm
    Bench 325 0 275 2 280 1 285 1 290 1 Pause 225 5
    Pendlay Row 250 6-7-7
    NG DB Bench 100 6-6-7
    Straight Arm Pulldown 70 12-12
    DB Supinated Curls 45 9-9
  • Replies
    307
    Views
    40,668

    9/5-9/11 253 2:37pm-4:20pm Bench 320 1 ...

    9/5-9/11

    253

    2:37pm-4:20pm
    Bench 320 1 260 5-5-5-5-5
    Pendlay Row 250 6-6-6
    NG DB Bench 100 5-5-6
    Straight Arm Pulldown 70 12-12
    DB Supinated Curls 50 6-6
  • Replies
    307
    Views
    40,668

    8/29-9/4 254 Deload

    8/29-9/4

    254

    Deload
  • Replies
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    Views
    40,668

    8/22-8/28 255 5:19pm-6:43pm Bench 305 1 ...

    8/22-8/28

    255

    5:19pm-6:43pm
    Bench 305 1 275 3-3-3-3-3
    Pendlay Row 245 5-5-5
    NG DB Bench 100 5-5-6
    Straight Arm Pulldown 70 11-11
    DB Supinated Curls 40 9-10
  • Replies
    307
    Views
    40,668

    8/15-8/21 256 5:33pm-7:07pm Bench 300 1 ...

    8/15-8/21

    256

    5:33pm-7:07pm
    Bench 300 1 265 3-3-3-3-3
    Pendlay Row 240 6-6-6
    NG DB Bench 100 5-5-5
    Straight Arm Pulldown 70 11-11
    DB Supinated Curls 40 8-9
  • Replies
    307
    Views
    40,668

    8/8-8/14 256 6:58pm-8:00pm LB Squat 455 1 ...

    8/8-8/14

    256

    6:58pm-8:00pm
    LB Squat 455 1 365 3-3-3
    Deficit Deadlift 300 6-6-6
    Bulgarian Split Squat 50 6-6
    Back Extension BW 15-15
    Standing Calf Machine 140 15-15
  • Replies
    307
    Views
    40,668

    8/1-8/7 257 4:10pm-6:00pm LB Squat 500 1 ...

    8/1-8/7

    257

    4:10pm-6:00pm
    LB Squat 500 1 405 3-3-3
    Deficit Deadlift 365 5-5-5
    Bulgarian Split Squat 70 5-5
    Back Extension 50 10-8
    Seated Calf Machine 180 15 230 15
  • Replies
    307
    Views
    40,668

    7/25-7/31 Off

    7/25-7/31

    Off
  • Replies
    307
    Views
    40,668

    7/18-7/24 259 1:54pm-3:39pm Low Bar Squat...

    7/18-7/24

    259

    1:54pm-3:39pm
    Low Bar Squat 340 12 315 6-9-6-6-6
    Pull Through 57.5 16-16-16
    Leg Press Sled 475 15-15-24
    Standing Calf Machine 140 17-17
    Weighted Carry
  • Replies
    307
    Views
    40,668

    7/11-7/17 260 5:22pm-7:16pm Low Bar Squat...

    7/11-7/17

    260

    5:22pm-7:16pm
    Low Bar Squat 340 10 315 10-10-10
    Pull Through 57.5 15-15-15
    Uni Leg Press Sled 335 10-9 Reg 35
    Standing Calf Machine 140 15-15
    Weighted Carry
  • Replies
    307
    Views
    40,668

    7/4-7/10 261 Deload

    7/4-7/10

    261

    Deload
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