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  1. #1351
    Hello therorschach's Avatar
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    therorschach is online now

    1/19/21, 7:35pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x3
    205x2
    230x5
    230x5

    Light squats.

    Bench Press:
    45x10
    45x10
    95x5
    95x5
    125x5
    145x3
    165x2
    185x5
    185x5
    185x4

    Bench very heavy.

    Barbell Curl:
    25x8 (ezcul bar)
    25x8 (ezcul bar)
    55x9
    55x9
    55x9

    Cearls.

    Back Extension (Roman Chair):
    BWx14
    BWx14
    BWx14
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  2. #1352
    Hello therorschach's Avatar
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    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    1/21/21, 7:35pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    205x5
    235x3
    265x2 (b)
    290x5 (b)
    290x5 (b)
    290x5 (b)

    Squats heavy.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    90x3
    110x2
    125x5 (b)
    125x5 (b)
    125x5 (b)

    Presses heavy.

    Deadlift:
    135x5
    135x5
    185x5
    225x5
    260x3
    290x2
    320x5

    Deadlifts alright.

    Chin Ups:

    Jackknife chin ups (bar at squat rack position): BW:3,3
    Chins:
    BWx6
    BWx6
    BWx4.7

    Chins heavy.
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  3. #1353
    Hello therorschach's Avatar
    Join Date: Nov 2006
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    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    1/24/21, 3:20pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    205x5
    235x3
    265x2 (b)
    295x5 (b)
    295x5 (b)
    295x5 (b)

    Squats heavy.

    Bench Press:
    45x10
    45x10
    95x5
    95x5
    125x5
    145x3
    165x2
    185x5
    185x5
    185x5

    Bench heavy.

    Pull-ups:

    Jackknife pull ups (bar at squat rack position): BW:3,3
    Pull-ups:
    BWx5
    BWx5
    BWx5

    PUs heavy.
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  4. #1354
    Hello therorschach's Avatar
    Join Date: Nov 2006
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    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    1/26/20, 6:35pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x3
    205x2
    235x5
    235x5

    Light squats.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    90x3
    110x2
    127.5x5 (b)
    127.5x5 (b)
    127.5x5 (b)

    Presses heavy.

    Barbell Curl:
    55x10
    55x10
    55x10

    Cearls.

    Weighted Back Extension (Roman Chair):
    5x10
    5x10
    5x10
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  5. #1355
    Hello therorschach's Avatar
    Join Date: Nov 2006
    Posts: 13,352
    Rep Power: 65262
    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    1/28/20, 6:00pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    215x3
    245x3
    275x2 (b)
    300x5 (b)
    300x5 (b)
    300x5 (b)

    Squats heavy.

    Bench Press:
    45x10
    45x10
    95x5
    95x5
    125x5
    150x3
    170x2
    187.5x4
    187.5x5
    187.5x5

    Setup on the first workset may have not been tight enough as I was able to get a 5 on the 2nd and 3rd set (although the sets were still heavy and the last reps were grinders).

    Deadlift:
    135x5
    135x5
    185x5
    235x5
    275x3
    305x2
    335x5

    Deadlifts alright.

    Chin Ups:

    Jackknife chin ups (bar at squat rack position): BW:3,3
    Chins:
    BWx6
    BWx6
    BWx5.6

    Chins heavy.
    Last edited by therorschach; 01-28-2021 at 07:11 PM.
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  6. #1356
    Hello therorschach's Avatar
    Join Date: Nov 2006
    Posts: 13,352
    Rep Power: 65262
    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    1/31/21, 4:35pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    215x4
    245x3
    275x2 (b)
    305x5 (b)
    305x5 (b)
    305x5 (b)

    Squats heavy.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    99x3
    115x2
    130x5 (b)
    130x5 (b)
    130x5 (b)

    Presses heavy.

    Pull-ups:

    Jackknife pull ups (bar at squat rack position): BW:3,3
    Pull-ups:
    BWx5.6
    BWx5.6
    BWx5.4

    PUs heavy.
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  7. #1357
    Hello therorschach's Avatar
    Join Date: Nov 2006
    Posts: 13,352
    Rep Power: 65262
    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    2/1/21, 8:00pm - cardios

    Snow shoveling:
    1 hour

    Snow storm in NJ.
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  8. #1358
    Hello therorschach's Avatar
    Join Date: Nov 2006
    Posts: 13,352
    Rep Power: 65262
    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    2/2/20, 7:00pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x3
    215x2
    245x5
    245x5

    Light squats.

    Bench Press:
    45x10
    45x10
    95x5
    95x5
    125x5
    150x3
    170x2
    187.5x5
    187.5x5
    187.5x5

    Bench very heavy. Barely made these 5s.

    Barbell Curl:
    57.5x10
    57.5x10
    57.5x10

    Cearls.

    Weighted Back Extension (Roman Chair):
    7.5x10
    7.5x10
    7.5x10
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  9. #1359
    Hello therorschach's Avatar
    Join Date: Nov 2006
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    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    2/4/20, 5:35pm

    Gained a few pounderinos last year so am on some calorie restrictions, for the most part. Down about 5lbs so far. I think I lost some body fat as I could not get my belt to my usual notch (4) at the beginning of the year but can now get to it.

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    180x5
    220x4
    250x3
    280x2 (b)
    310x5 (b)
    310x5 (b)
    310x5 (b)

    These sets are starting to get very heavy.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    99x3
    115x2
    132.5x5 (b)
    132.5x5 (b)
    132.5x5 (b)

    Presses very heavy.

    Deadlift:
    135x5
    135x5
    175x5
    215x5
    255x4
    290x3
    320x2
    350x5

    Top set alright.

    Chin Ups:

    Jackknife chin ups (bar at squat rack position): BW:3,3
    Chins:
    BWx6
    BWx6
    BWx6

    Chins heavy, still killing my elbows (along with curls).
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  10. #1360
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    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    2/9/21, 7:05pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    185x5
    225x4
    255x3
    285x2 (b)
    315x4 (b)
    315x4 (b)
    315x4 (b)

    Squats really heavy.

    Bench Press:
    45x10
    45x10
    95x5
    95x5
    125x5
    150x3
    170x2
    190x4
    190x4
    190x4

    Bench really heavy, last rep on each set grinderers.

    Pull-ups:

    Jackknife pull ups (bar at squat rack position): BW:3,3
    Pull-ups:
    BWx5.8
    BWx5.8
    BWx4.8
    BWx4.8

    PUs heavy.
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  11. #1361
    Hello therorschach's Avatar
    Join Date: Nov 2006
    Posts: 13,352
    Rep Power: 65262
    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    2/16/21, 6:15pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    185x5
    225x4
    255x3
    285x2 (b)
    315x5 (b)
    315x5 (b)
    315x2 (b)

    I originally intended just to try one top set but too my surprise the first workset was easier than expected (although still very heavy) so I attempted 2 more sets. I did not fail on the third set, but was just too gassed and so just left it at 2 reps.

    Bench Press:
    45x10
    45x10
    95x5
    95x5
    125x5
    150x3
    170x2
    190x4
    190x4
    190x4

    Bench still very heavy.

    Chin-ups:
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2

    My right elbow is not getting that much better so will try the SS chin up protocol to see if I can rehab the golfer's elbow. Will start with doubles and try to increase volume over time.
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  12. #1362
    Hello therorschach's Avatar
    Join Date: Nov 2006
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    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    2/18/21, 6:50pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    180x3
    220x2
    250x5
    250x5

    Light squats.

    Standing OHP:
    45x10
    45x10
    70x5
    70x5
    100x3
    120x2
    135x3 (b)
    135x3 (b)
    135x3 (b)

    Presses very heavy.

    Barbell Curl:
    60x10
    60x10
    60x8

    Cearls.

    Weighted Back Extension (Roman Chair):
    10x10
    10x10
    10x10
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  13. #1363
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    Join Date: Nov 2006
    Posts: 13,352
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    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    3/1/21, 6:30pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    185x5
    225x3
    255x2 (b)
    280x5 (b)
    280x5 (b)
    280x5 (b)

    Squats alright.

    Bench Press:
    45x10
    45x10
    85x5
    85x5
    115x5
    135x3
    155x2
    175x5
    175x5
    175x5

    Bench heavy.

    Chin Ups:

    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
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  14. #1364
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    Join Date: Nov 2006
    Posts: 13,352
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    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is online now

    3/3/21, 7:40pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x3
    205x2
    230x5
    230x5

    Light squats.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    85x3
    105x2
    120x5 (b)
    120x5 (b)
    120x5 (b)

    Presses heavy.

    Barbell Curl:
    60x8
    60x8
    60x8

    Cearls.

    Weighted Back Extension (Roman Chair):
    5x10
    5x10
    5x10
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