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  1. #5701
    Registered User im2manly's Avatar
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    Bench
    45 x 20
    135 x 10
    225 x 5
    275 x 3
    315 x 3
    335 x 3

    Has maybe 1 more ugly rep. Max probably around 365

    Strict Standing OHP
    135 x 5
    185 x 3
    215 x 3
    235 x 3

    Bb rows
    135 x 5
    225 x 5
    275 x 3
    315 x 3
    325 x 3

    Cg lat pulldown
    175 x 6
    190 x 6
    220 x 6
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  2. #5702
    Registered User im2manly's Avatar
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    1. High bar squat
    45 x 5
    135 x 5
    225 x 5
    275 x 3

    About 75% knee pain free. I think I won't go higher than 275 for a while. Just work on making 275 light

    2. Bulgarian Split Squat
    BW x 4
    BW x 4
    BW x 4

    About 65% knee pain free

    3. Rdls
    135 x 5
    225 x 5
    275 x 3
    315 x 3
    335 x 3

    4. Vertical hack squat
    1 45 plate each side x 5

    I just wanted to try this but it was about 95% pain free. Probably because with this I can keep my knee behind the toes

    5. Seated leg curls
    150 x 6
    195 x 6
    235 x 6
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  3. #5703
    Endorphin Junkie dopamine72's Avatar
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    My condolences about your father bro, that's rough. Hope you're hanging in there. Glad to see so many workouts posted, much respect for still making it to the gym with all that crap going on. That's the fukin way to do it. When times are tough, the gym is always the best idea imo to get your head on strait. Great discipline.

    Mirin OHP and Bulgarian split squats are money if no knee pain.

    I also agree with Dominik, some high rep work on squats with 135 keeps the gains and gets the blood flowing for good recovery.
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  4. #5704
    Registered User im2manly's Avatar
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    im2manly is offline
    Originally Posted by dopamine72 View Post
    My condolences about your father bro, that's rough. Hope you're hanging in there. Glad to see so many workouts posted, much respect for still making it to the gym with all that crap going on. That's the fukin way to do it. When times are tough, the gym is always the best idea imo to get your head on strait. Great discipline.

    Mirin OHP and Bulgarian split squats are money if no knee pain.

    I also agree with Dominik, some high rep work on squats with 135 keeps the gains and gets the blood flowing for good recovery.
    ^^thanks, dope. I always appreciate the support -- especially now


    Bench
    45 x 20
    135 x 10
    225 x 5
    275 x 3
    315 x 3

    My manomore 5 year old jumped on my shoulder while I was laying on my belly with my hand above my head. So took a week off to recover. Shoulder still hurts a bit and bench was somewhat painful. Took it easy weight wise today

    Strict Standing OHP
    135 x 5
    185 x 5
    215 x 5

    This actually didn't hurt my Shoulder at all lol

    Bb rows
    135 x 5
    225 x 5
    275 x 3
    315 x 3

    Cg lat pulldown
    175 x 6
    190 x 6
    220 x 6

    Cable Pushdowns ss cable hammer curls
    70 x 10 ss 42.5 x 10
    75 x 10 ss 45 x 10
    80 x 10 ss 50 x 10

    Face pulls
    15 x 15
    20 x 12
    25 x 10

    My rear delts are on fire. I feel like they've never been this worked out

    Cable lateral raises
    15 x 10
    15 x 10
    15 x 10
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  5. #5705
    Moderator Dominik's Avatar
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    Dominik is offline
    Originally Posted by im2manly View Post
    Strict Standing OHP
    135 x 5
    185 x 5
    215 x 5

    This actually didn't hurt my Shoulder at all lol
    Solid weight and good news it's okay. I've always wanted to add them to my training but I always end up backing my ass into a seated position and dropping anchor. I know you've been doing them for a long time too.

    Just thought I'd pass on something that's been working for me. For the past few months I've been doing standing external rotation with a cable between every pressing set and my shoulders have never felt stronger and I'm hitting PRs. No idea why I never did this before. You've got face pulls in the program but throwing those in as well for a few sets couldn't hurt.

    Spoiler!
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  6. #5706
    Registered User im2manly's Avatar
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    im2manly is offline
    Originally Posted by Dominik View Post
    Solid weight and good news it's okay. I've always wanted to add them to my training but I always end up backing my ass into a seated position and dropping anchor. I know you've been doing them for a long time too.

    Just thought I'd pass on something that's been working for me. For the past few months I've been doing standing external rotation with a cable between every pressing set and my shoulders have never felt stronger and I'm hitting PRs. No idea why I never did this before. You've got face pulls in the program but throwing those in as well for a few sets couldn't hurt.

    Spoiler!
    Thanks, Dom. I actually do this to warm up my shoulders before press day but I use a 10lb plate and in the past ive done this exercise as part of my workout (mainly when I was still playing baseball where rotator cuff health is huge). I'll look into incorporating this beyond just warming up. Thanks!
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  7. #5707
    Registered User im2manly's Avatar
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    im2manly is offline
    Bench
    45 x 20
    135 x 10
    225 x 5
    275 x 3
    315 x 3
    335 x 1

    Shoulder still hurts

    Sohp
    135 x 5
    185 x 3
    205 x 3
    225 x 3

    Wtf no Shoulder pain again. I go all the way down past my chin/ touch my collarbone but bench hurts my shoulder and this doesn't???

    Bb rows
    135 x 5
    225 x 5
    275 x 3
    315 x 3

    Cg lat pulldown
    175 x 6
    205 x 6
    225 x 6

    Ran out of time this morning. Did the above in about 35 minutes
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