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    11/30 Bent over row: 315x8,8,10 Sledgehammer...

    11/30
    Bent over row: 315x8,8,10
    Sledgehammer deadlift: (2H+1F)x4,3,3
    Pinch block DL and hold: 50.5x14s,13s,13s (peak: 43s, this time: 40s)
    Dumbbell pronation: DBx3,3,5

    Also did some Spanish...
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    11/29 Paused bench: 275x3, 295x3, 315x5 -...

    11/29
    Paused bench: 275x3, 295x3, 315x5
    - p1RM/e1RM: 370.833/367.500
    Front squat: 365x3, 385x3,3
    - p1RM/e1RM: 507.917/423.500

    Tomorrow I'll probably do rows and the grip stuff.
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    11/27 Bench: 275x4, 295x3, 315x4 - p1RM/e1RM:...

    11/27
    Bench: 275x4, 295x3, 315x4
    - p1RM/e1RM: 370.927/357.000
    Beltless ATG highbar: 365x3, 385x3, 405x5
    - p1RM/e1RM: 529.000/423.500

    Bench felt good but the top set disappointed me. Decent...
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    I'll bump squats another day. It's weird, I...

    I'll bump squats another day. It's weird, I bothered my knee outside of lifting but I think heavy squats make it worse. Kind of annoying, but I don't want to make it worse.

    11/26
    Pull ups w/...
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    11/25 Wrist wrench DL and hold: 85x12s,11s,9s...

    11/25
    Wrist wrench DL and hold: 85x12s,11s,9s (peak time: 24s, this time: 32s)
    90deg biceps isometric hold: 57.5x15s,10s,5s (peak time: 41s, this time: 30s)
    Grippers: #2.5x6,6,6

    Tomorrow HB (if...
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    11/24 OHP: 185x4, 195x4, 205x4 - p1RM/e1RM:...

    11/24
    OHP: 185x4, 195x4, 205x4
    - p1RM/e1RM: 241.267/232.333
    Standing ez bar tris extensions: 105x10,10,10
    1-arm cable flyes: 80x5,8,8

    I'll probably switch around and do my grip stuff...
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    11/23 Front squat: 365x3, 375x3, 375x3 -...

    11/23
    Front squat: 365x3, 375x3, 375x3
    - p1RM/e1RM: 495.833/412.500
    EZ bar seal row: 235x4,4,4





    Days since:
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    11/22 Paused bench: 275x3, 295x3, 305x6 -...

    11/22
    Paused bench: 275x3, 295x3, 305x6
    - p1RM/e1RM: 371.667/366.000
    Pinch block DL and hold: 50.5x14s,15s,14s (peak: 40s, this time: 43s)
    Sledgehammer deadlift: (2H+1F)x2,2,2
    Dumbbell...
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    11/20 Bench: 275x3, 295x3, 315x5 - p1RM/e1RM:...

    11/20
    Bench: 275x3, 295x3, 315x5
    - p1RM/e1RM: 363.568/367.500
    Beltless ATG highbar: 365x3, 385x3, 390x5
    - p1RM/e1RM: 494.400/455.000
    1-arm cable flyes: 75x10,10,10

    Hip is feeling good...
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    11/19 Wrist wrench DL and hold: 85x8s,9s,7s...

    11/19
    Wrist wrench DL and hold: 85x8s,9s,7s (peak time: 20s, this time: 24s)
    90deg biceps isometric hold: 57.5x15s,14s,12s (peak time: 38s, this time: 41s)
    Grippers: not really happening today,...
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    11/18 Front squat: 365x3, 385x3, 405x3 -...

    11/18
    Front squat: 365x3, 385x3, 405x3
    - p1RM/e1RM: 479.167/445.500
    Pull ups w/ globes on ropes: 45x9,9,9





    Days since:
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    11/17 OHP: 185x4, 200x4, 205x5 - p1RM/e1RM:...

    11/17
    OHP: 185x4, 200x4, 205x5
    - p1RM/e1RM: 249.800/239.167
    Dips: BWx12, 45x12,12,12

    Tomorrow I should do front squats and pull ups.
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    11/15 EZ bar seal row: 235x4,4,5 Pinch block DL...

    11/15
    EZ bar seal row: 235x4,4,5
    Pinch block DL and hold: 50.5x11s,15s,14s (peak: 36s, this time: 40s)
    Sledgehammer deadlift: (2H+1F)x3,2,2
    Wrist supported pronation: 25x3, 35x2,5,5,5

    Tomorrow...
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    11/14 Bench: 275x3, 295x3, 315x5 - p1RM/e1RM:...

    11/14
    Bench: 275x3, 295x3, 315x5
    - p1RM/e1RM: 361.965/367.500
    Beltless highbar: 315x5, 365x3, 385x3, 405x3
    - p1RM/e1RM: 497.000/445.500
    Standing ez bar tris extensions: 105x5,8,10
    ...
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    11/12 Wrist wrench DL and hold:...

    11/12
    Wrist wrench DL and hold: 85x7s,7s,6s,6s,4s (peak time: 36s, this time: 20s)
    90deg biceps isometric hold: 57.5x15s,15s,7s (peak time: 38s, this time: 37s)
    Grippers: #2.5x4,1,6

    For some...
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    11/11 Bench: 275x3, 295x3, 315x4 - p1RM/e1RM:...

    11/11
    Bench: 275x3, 295x3, 315x4
    - p1RM/e1RM: 352.530/357.000
    Front squat: 315x3, 365x3, 385x2, 405x3
    - p1RM/e1RM: 484.167/445.500
    Pull ups w/ globes on ropes: 45x9,9,9
    Sledgehammer deadlift:...
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    I had time to fit in grip work, but I'll be a bit...

    I had time to fit in grip work, but I'll be a bit weak from exhaustion.

    11/09
    Pinch block DL and hold: 50.5x8s,8s,9s (peak: 36s, this time: 25s)
    Pronation: 10x20,20, 15x20,30

    I had a...
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    11/08 Beltless highbar: 275x3, 315x3, 335x3,...

    11/08
    Beltless highbar: 275x3, 315x3, 335x3, 355x10
    OHP: 185x4, 205x4, 190x6
    - p1RM/e1RM: 244.467/232.333
    Narrow grip bent over row: 315x6,6,12

    Squat rehab seems to continue going well. I'm...
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    11/06 Bench: 275x3, 295x3, 315x5 - p1RM/e1RM:...

    11/06
    Bench: 275x3, 295x3, 315x5
    - p1RM/e1RM: 363.57/367.50
    Paused front squat to box: 405x1, 425x3
    - p1RM/e1RM: 491.840/467.500

    Core was super fatigued for front squats today, I wonder why....
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    11/05 Strict EZ bar curl: 35x5, 85x1, 105x1,...

    11/05
    Strict EZ bar curl: 35x5, 85x1, 105x1, 125x1, 135x1, 145x1, 150x0
    Wrist wrench deadlift: 90x1, 100x1
    Shoulder circuit

    Nice! Strict curling 135 was one of my goals for the year, and the...
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