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  1. #121
    Hello therorschach's Avatar
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    Originally Posted by Lencho View Post
    I srsly wondered if you even worked out.

    Nice work, BRO.


    in b4 Thanks
    Originally Posted by ShaneSwan View Post
    Good stuff. Getting to all your sessions will be key to keeping your current progression up.

    ie dont miss any workouts!
    Thanks. Yes, I've discovered one obstacle to making progress is...not working out.

    10/24/2012, 12:20 pm

    Squat:
    2x5x45
    1x5x135
    1x3x190
    2x5x230

    Squats pretty good. Form and depth good.

    Bench Press:
    2x5x45
    1x3x105
    1x2x145
    3x5x165

    Bench heavy, but better than expected. Actually achieved a 5/5/5. Concentrated on maintaining tight form throughout the sets which helped. I think the most I've benched was 1x5x165, so this is kiiinnnda a PR, but I won't count it as such until the weight increases.

    Deadlift:
    2x5x135
    1x5x220
    1x3x270
    1x2x310
    1x5x335

    DLs really really really really really heavy. Bar speed on the top sets are starting to slow down big time and the last 2 reps were almost impossible. 335 is the most I've ever did, so next week is PR time, assuming the bar comes off the ground.
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  2. #122
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    10/26/2012, 12:40pm

    Squat:
    2x5x45
    1x5x135
    1x4x190
    1x3x235
    1x2x265
    3x5x290

    Squats were really heavy and taxing. I've never failed a squat rep before, but I thought today might be the day. Guess not. Form and depth were decent, but bar speed slow on a lot of reps. I never did 3x5 for 290 before so this is kiiiindda a PR, but will not consider it as such until the weight increases.

    Standing Press:
    2x5x45
    1x3x70
    1x2x95
    3x5x112.5

    Presses still heavy, but managed a 5/5/5. Kind of lost my footing during one of the reps on the 2nd workset while I had the bar in the air, but was able to do all reps. Weird feeling in my left forearm for some reason when pressing the bar upwards.

    Pull-ups (assisted):
    1x7x(BW-22)
    1x5x(BW-22)
    1x4x(BW-22)

    Pull-ups tough.

    Barbell curl:
    1x10x45
    1x7x45
    1x6x45

    Breaking some world records with curling with the oly bar. Focused on doing them really strict, extending my elbows at the bottom and keeping them in the same place, which hit my biceps a lot more and made it much tougher. Who cares.

    Dips:
    BWx8
    BWx6

    Dippy-dips. Haven't done dips in a few years. They were a little tough at BW but doable.

    Workout was brutal. I'm tired.
    Last edited by therorschach; 10-26-2012 at 12:37 PM.
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  3. #123
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    Originally Posted by therorschach View Post
    Squat:
    3x5x290

    Squats were really heavy and taxing. I've never failed a squat rep before, but I thought today might be the day. Guess not. Form and depth were decent, but bar speed slow on a lot of reps. I never did 3x5 for 290 before so this is kiiiindda a PR, but will not consider it as such until the weight increases.
    Nice work. Are you gonna microload your squats or stick with the minimum plate load?

    Also, how long will you run SS for? Any ideas on what youd like to try next?

    Standing Press:
    3x5x112.5

    Presses still heavy, but managed a 5/5/5. Kind of lost my footing during one of the reps on the 2nd workset while I had the bar in the air, but was able to do all reps. Weird feeling in my left forearm for some reason when pressing the bar upwards.
    Sweet, leaving old pr's behind. Was the weird feeling on all reps, or just the last few?

    Dips:
    BWx8
    BWx6

    Dippy-dips. Haven't done dips in a few years. They were a little tough at BW but doable.
    I reckon dips will have better carry-over to your bench/press than skulls.

    Workout was brutal. I'm tired.
    Rest up, eat, and come back next week ready to push the numbers up again.
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  4. #124
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    1/7/2013, 11:23am

    Originally Posted by ShaneSwan View Post
    come back next year
    Fixed.

    Anyways, back in the frickin' gym.

    Squat:
    2x5x45
    1x5x95
    1x5x135
    1x5x175
    1x5x200

    Squats relatively light. 3x5x205 should be no probs for next time.

    Standing Press:
    2x5x45
    1x5x65
    2x5x85

    Presses heavy. That weird feeling in my left forearm/elbow returned again immediately. Might keep it at 85 for next workout and just do 3x5.

    Chins-ups (assisted):
    1x9x(BW-46)
    1x6x(BW-46)
    1x3x(BW-46)

    Chins alright.
    Last edited by therorschach; 01-07-2013 at 09:41 AM.
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  5. #125
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    1/9/2012, 12:00 pm

    Squat:
    2x5x45
    1x5x135
    1x5x175
    3x5x205

    Squats a bit heavy, but pretty good. For some reason, potty floppery is worse on the 2nd day than the first.

    Bench Press:
    2x5x45
    1x5x85
    1x5x115
    2x5x135
    1x4x135

    Bench was kind of heavy. On the last set, I felt my arms suddenly tiring out so I did not go for a 5th rep.

    Deadlift:
    2x5x135
    1x5x185
    1x5x220

    DLs alright, Switched to mixed grip for the last few reps of the last set (no chalk today).
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  6. #126
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    Originally Posted by therorschach View Post
    Fixed.
    Wtf happened to youre training?!

    Anyways, back in the frickin' gym.
    Well, thats true, and a positive.

    You got 3 plate squats to get.
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  7. #127
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    Originally Posted by ShaneSwan View Post
    Wtf happened to youre training?!
    The dumb hurricane, the holidays, general laziness, etc.

    Originally Posted by ShaneSwan View Post
    Well, thats true, and a positive.

    You got 3 plate squats to get.
    Hopefully, I can hit it this year.

    1/11/2013, 11:345234523534am

    Squat:
    2x5x45
    1x5x95
    1x5x135
    1x5x180
    1x5x210

    Squats good.

    Standing Press:
    2x5x45
    1x5x65
    3x5x85

    Presses alright, heavy on the last workset. That weird feeling in my left wrist returns, only when the rep is heavy, though.

    Pull-ups (assisted):
    1x8x(BW-46)
    1x5x(BW-46)
    1x4x(BW-46)

    Pull-ups alright.

    Barbell curl:
    1x8x40
    1x6x40
    1x7x40

    Curls.
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  8. #128
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    Originally Posted by therorschach View Post
    Presses alright, heavy on the last workset. That weird feeling in my left wrist returns, only when the rep is heavy, though.
    Im guessing you dont get the same discomfort when benching? Maybe take a look at whats different between the 2 as far as your hands are concerned.

    Maybe you do OHP thumbless, but not bench?

    Maybe you're bending your wrists back more on OHP and resting the weight more towards your knuckles?

    First place Id start is comparing grips/bar placement in hands.
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  9. #129
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    Originally Posted by ShaneSwan View Post
    Im guessing you dont get the same discomfort when benching? Maybe take a look at whats different between the 2 as far as your hands are concerned.

    Maybe you do OHP thumbless, but not bench?

    Maybe you're bending your wrists back more on OHP and resting the weight more towards your knuckles?

    First place Id start is comparing grips/bar placement in hands.
    Never had any discomfort on bench, except for the occasional right shoulder twinge (which was always form related). My press form and grip is the same as it ever was (not thumbless grip), but it's possible my wrist may be bending back too much. Either way, it only happens when the rep is really heavy.

    1/14/2013, 12:00pm

    Squat:
    2x5x45
    1x5x95
    1x5x135
    1x4x185
    3x5x215

    Squats good.

    Bench Press:
    2x5x45
    1x5x85
    1x4x115
    3x5x140

    Bench heavy, but alright.

    Chins-ups (assisted):
    1x7x(BW-40)
    1x5x(BW-40)
    1x4x(BW-40)

    Chins alright.
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  10. #130
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    1/16/2013, 12:0934235pm

    Squat:
    2x5x45
    1x5x95
    1x5x145
    1x3x195
    3x5x220

    Squats good.

    Standing Press:
    2x5x45
    1x3x70
    3x5x90

    Presses heavy, but alright.

    Deadlift:
    2x5x135
    1x4x185
    1x3x215
    1x5x240

    DLs alright.
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  11. #131
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    Originally Posted by therorschach View Post

    Presses heavy, but alright.
    No pain this time?
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  12. #132
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    Originally Posted by ShaneSwan View Post
    No pain this time?
    Was never really a pain. I felt it again on the worksets, but it appears to be related where my elbows and wrists are during the lift. I'll keep an eye on it.

    1/18/13, 12:00am


    Squat:
    2x5x45
    1x5x135
    1x3x195
    3x5x225

    Squats good.

    Bench Press:
    2x5x45
    1x5x100
    1x4x120
    3x5x145

    Bench a little heavy, but better than expected. Good form and control of the bar.

    Pull-ups (assisted):
    1x7x(BW-40)
    1x5x(BW-40)
    1x3x(BW-40)

    Pull-ups tough.

    Barbell curl:
    1x9x40
    1x8x40
    1x7x40

    Curls.
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  13. #133
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    1/21/2013, 12:00pm

    Squat:
    2x5x45
    1x5x135
    1x3x200
    3x5x230

    Squats good.

    Standing Press:
    2x5x45
    1x3x75
    3x5x95

    Presses heavy, but much better than expected. Had to work in the rack with some other guy so wasn't able to rest as long as I wanted between the worksets, but still got a 3x5 anyway.

    Chins-ups (assisted):
    1x8x(BW-34)
    1x6x(BW-34)
    1x4x(BW-34)

    Chins not bad.
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  14. #134
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    1/23/2013, 10:38am

    Went in an hour earlier than usual due to work. For some reason, everything just felt heavy and tiring today.

    Squat:
    2x5x45
    1x5x135
    1x3x200
    3x5x235

    Squats heavy, but alright.

    Bench Press:
    2x5x45
    1x5x100
    1x3x130
    1x5x150
    1x4x150
    1x5x150

    I guess due to the last 2 bench and press workouts, I thought 150 would not be too bad. However, bench was very heavy. During the 2nd workset, did not go for a 5th rep as I thought I might fail. Somehow, got 5 reps anyway for the last set. Stupid bench press.

    Deadlift:
    2x5x135
    1x5x190
    1x3x230
    1x5x255

    DLs not bad. Chalk this time.
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    1/25/13, 12:111111111111am

    Squat:
    2x5x45
    1x5x135
    1x3x180
    1x2x215
    3x5x240

    Squats heavy, but good.

    Standing Press:
    2x5x45
    1x2x80
    3x5x100

    Presses heavy as sh*t.

    Pull-ups (assisted):
    1x7x(BW-34)
    1x5x(BW-34)
    1x4x(BW-34)

    Pull-ups tough.

    Barbell curl:
    1x11x40
    1x9x40
    1x8x40

    Curls.
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    1/28/2013, 12:00pm

    Got like almost no sleep last night. Wanted to get up a bit earlier than usual, but somehow if my brain senses this decision has been made, it decides to not fall asleep when I want to. Ugh. Was worried I was going to skip today's workout, but promsed myself to at least try something in the gym, maybe just one top set instead of 3 or something. Anything but "not go to the gym".

    Squat:
    2x5x45
    1x5x135
    1x5x185
    1x3x220
    3x5x245

    Squats heavy, but alright.

    Bench Press:
    2x5x45
    1x5x85
    1x3x115
    1x2x135
    3x5x155

    Bench very heavy. Some workset reps a bit iffy on ROM, although the last set was better than the previous 2. Next bench workout needs to be in the rack.

    Chins-ups (assisted):
    1x7x(BW-28)
    1x6x(BW-28)
    1x4x(BW-28)

    Chins tough.

    Workout was tough , but not bad.
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    1/30/13, 12:34234523462343333333333333333333333333333333333 3333333333333pm

    Squat:
    2x5x45
    1x5x135
    1x3x185
    1x2x225
    3x5x250

    Squats heavy (of course), but alright. Thought about doing lights squats for today, but once I loaded 225, I had to go with 250.

    Standing Press:
    2x5x45
    1x3x85
    3x5x105

    Presses heavy as a f#$^. Barely did 5/5/5.

    Deadlift:
    2x5x135
    1x5x175
    1x3x215
    1x2x245
    1x5x275

    DLs not bad.
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    2/1/13, 12:0112352323566pm

    Squat:
    2x5x45
    1x5x135
    1x3x185
    1x2x225
    3x5x255

    Squats heavy. Last set kind of meh.

    Bench Press:
    2x5x45
    1x5x85
    1x3x115
    1x2x140
    1x3x160
    1x2x160
    1x2x160

    Bench was a disaster. Despite benching in the rack, could not get 5 reps on any workset. Ugh.

    Pull-ups (assisted):
    1x6x(BW-28)
    1x5x(BW-28)
    1x4x(BW-28)

    Pull-ups tough.

    Barbell curl:
    1x9x45
    1x6x45
    1x6x45

    Curls with the oly bar (who cares).
    Last edited by therorschach; 02-01-2013 at 10:50 AM.
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    Hey man, if youre still getting niggles with your OH press, have a look at the vid below.

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    Originally Posted by ShaneSwan View Post
    Hey man, if youre still getting niggles with your OH press, have a look at the vid below.

    Thanks for the vid. It's defintely related to the postion of my wrist (oddly, this only occurs in my left one). When my forarms are perp to the floor, it feels fine.

    2/4/2013, 12:346346pm

    Squat:
    2x5x45
    1x5x135
    1x3x200
    1x2x235
    3x5x260

    Squats heavy, but good.

    Standing Press:
    2x5x45
    1x5x65
    1x3x90
    3x5x107.5

    Presses heavy. On the 2nd workset, I kind of tweaked my neck a bit. Feels like I pulled something, similiar to a wry neck or something. However, nothing happened on the 3rd set.

    Chins-ups (assisted):
    1x7x(BW-22)
    1x5x(BW-22)
    1x4x(BW-22)

    Chins tough. Working my grip a lot more as the "weight" goes up. Almost lost my grip on the 2nd set.
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    2/6/2013, 12:00am

    Squat:
    2x5x45
    1x5x135
    1x5x180
    2x5x220

    Light squats. Squats were perfect.

    Bench Press:
    2x5x45
    1x5x85
    1x5x125
    3x5x145

    Was debating whether to give 160 another shot, but I think it was just too heavy last week. Reset back to 145 and will micro-load from here. Bench was alright. Not exactly light as a feather, but full ROM.

    Seriously, dude. I need to bench 200 (or even 225) by the end of this year. This sh*t is not even funny anymore.

    Deadlift:
    2x5x135
    1x5x185
    1x3x225
    1x2x265
    1x5x295

    DLs not bad.
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    Originally Posted by therorschach View Post
    Was debating whether to give 160 another shot, but I think it was just too heavy last week. Reset back to 145 and will micro-load from here. Bench was alright. Not exactly light as a feather, but full ROM.

    Seriously, dude. I need to bench 200 (or even 225) by the end of this year. This sh*t is not even funny anymore.
    Youre eating at deficit, no? Pretty obvious to blame the food, but, well, you know.

    Also, if bench is your priority, why not try another program? Madcow is similiar, but has a different progression and volume scheme.
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    Originally Posted by ShaneSwan View Post
    Youre eating at deficit, no? Pretty obvious to blame the food, but, well, you know.
    Actually around maintenance. Gained a few lbs since beginning of Jan and have been maintaining it since.

    Originally Posted by ShaneSwan View Post
    Also, if bench is your priority, why not try another program? Madcow is similiar, but has a different progression and volume scheme.
    I wouldn't say it is a priority, just figured I could get farther with my upper-body lifts on SS. I'm going to see if I can microload my way as far as I can (hopefully maybe to 200). One or 2 more stalls and I'm moving over to a weekly progression scheme (i.e. Texas Method, Madcow, etc).
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    Originally Posted by therorschach View Post
    Actually around maintenance. Gained a few lbs since beginning of Jan and have been maintaining it since.
    One or 2 more stalls and I'm moving over to a weekly progression scheme (i.e. Texas Method, Madcow, etc).
    If you go to TM, youll be doing more volume than you currently are. So if you want to eat at maintanence, youll likely have to bump your intake up a tad. Sorry if this is obvious

    Personally, Id run Madcow if eating at maintanence. I mean, there's nothing 'wrong' with running TM at maintanence, but the training volume is quite a bit more than your current program. Volume day can be a killer, and thats why Id put Madcow slightly 'ahead' in this scenario; there are no straight sets with Madcow, its all ramping. In my opinion, Madcow might be a good 'bridge' program between SS and TM.
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    2/8/2013, 1:00pm

    Squat:
    2x5x45
    1x5x135
    1x4x175
    1x3x210
    1x2x240
    3x5x265

    Squats were heavy, heavier than I thought they would be. Felt like I was going to stall on some of the reps.

    Standing Press:
    2x5x45
    1x3x70
    1x2x95
    1x5x110
    1x5x110
    1x3x110

    Presses were heavy. Bar would not go up after the 3rd rep of the last workset.

    Pull-ups (assisted):
    1x7x(BW-28)
    1x6x(BW-28)
    1x4x(BW-28)

    Pull-ups were tough.

    Barbell curl:
    1x10x45
    1x7x45
    1x6x45

    Curls were tough.

    Dips:
    BWx6
    BWx5

    Dippy-roos. Dips were alright.

    Workout was meh. Also left my phone at the gym. Luckily, it was still in the locker I used a few hours later.

    Originally Posted by ShaneSwan View Post
    If you go to TM, youll be doing more volume than you currently are. So if you want to eat at maintanence, youll likely have to bump your intake up a tad. Sorry if this is obvious

    Personally, Id run Madcow if eating at maintanence. I mean, there's nothing 'wrong' with running TM at maintanence, but the training volume is quite a bit more than your current program. Volume day can be a killer, and thats why Id put Madcow slightly 'ahead' in this scenario; there are no straight sets with Madcow, its all ramping. In my opinion, Madcow might be a good 'bridge' program between SS and TM.
    I ran both programs (albeit shortly) a few years ago. I don't plan to do a calorie deficit (well, at least not deliberately) with either program. Haven't decided which one I will eventually hop onto, but thanks for the input.
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    2/11/13, 3:36pm

    Drove to the gym around noon. Was surprised at the lack of cars in the parking lot but noticed the flashing fire truckies and police cars. Apparently, there was a gas leak in the gym. Fortunately, they were able to open up again a few hours later.

    Weight has been slowly creeping up. Seem to be hovering around 205-206 lately.

    Squat:
    2x5x45
    1x5x135
    1x5x185
    1x3x225
    1x2x250
    3x5x270

    Squats were heavy as f*ck. Pretty much wore me out for the rest of the workout.

    Bench Press:
    2x5x45
    1x5x85
    1x3x110
    1x2x135
    3x5x148

    Bench was not bad.

    Chins-ups (assisted):
    1x4x(BW-16)
    1x3x(BW-16)
    1x3x(BW-16)

    Chins were very tough. On the last notch of the assistance machine. Feels very weird as there is not a lot of resistance and it was hard to keep my feet on the lever.
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    2/13/13, 11:593462349693469am

    Squat:
    2x5x45
    1x5x135
    1x5x195
    2x5x230

    Light squats. Squats were alright.

    Standing Press:
    2x5x45
    1x3x70
    1x2x95
    3x5x110

    Presses very heavy. Last week, I widened my grip like an inch or 2 to see if it would make it easier. I don't think it was the right grip. I shortened it back to my usual grip for the last 2 worksets. I was expecting to fail as the 1st set was very heavy, but I was able to rock the next 2 sets.

    Deadlift:
    2x5x135
    1x5x180
    1x5x220
    1x3x255
    1x2x285
    1x5x310

    DLs alright. Starting to get a bit tough.
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    2/15/13

    Squat:
    2x5x45
    1x5x135
    1x5x185
    1x3x225
    1x2x250
    3x5x275

    Squats very heavy. Taxing my lower back a lot.

    Bench Press:
    2x5x45
    1x5x85
    1x5x115
    1x2x135
    3x5x151

    Bench pretty good. Good form and bar speed.

    Pull-ups (assisted):
    1x6x(BW-22)
    1x4x(BW-22)
    1x4x(BW-22)

    Pull-ups very tough.

    Dips:
    BWx7
    BWx6

    Dips kind of tough.

    Barbell curl:
    1x11x45
    1x8x45
    1x7x45

    Curls tough. I might have done 12 reps on he first set, can't remember.
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    2/18/13, 12:00000000000000000000001pm

    Squat:
    2x5x45
    1x5x135
    1x5x185
    1x3x225
    1x2x255
    3x5x280

    Squats heavy, but better than expected.

    Standing Press:
    2x5x45
    1x3x70
    1x2x95
    3x5x112.5

    Presses heavy. Noticed my elbows tend to extend too wide during the bottom. Bringing them in kind of helps me out at the bottom a bit.

    Chins-ups (assisted):
    1x6x(BW-16)
    1x5x(BW-16)
    1x4x(BW-16)

    Chins still tough, but a few more reps than last time.
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    2/20/13, 12:034623460gfasdvgas23452 pm

    Squat:
    2x5x45
    1x5x135
    1x3x195
    2x5x235

    Light squats. Squats were alright.

    Bench Press:
    2x5x45
    1x5x90
    1x3x120
    1x2x140
    3x5x153.5

    I meant to do 154 for bench today, but came out with the wrong pairs of fractional plates so it was 153.5 instead. Bench was good. Still good form, depth, and control.

    Deadlift:
    2x5x135
    1x5x185
    1x5x225
    1x3x265
    1x2x295
    1x5x320

    Top set very heavy, but slightly better than expected. DLs taxing the frick out of my lower back, along with squats.
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