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  1. 01-19-2021, 06:32 PM #1351
    therorschach
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    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. 01-21-2021, 07:23 PM #1352
    therorschach
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    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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  4. 01-24-2021, 02:39 PM #1353
    therorschach
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    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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  5. 01-26-2021, 05:19 PM #1354
    therorschach
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    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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  6. 01-28-2021, 06:06 PM #1355
    therorschach
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    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 06:11 PM.
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  7. 01-31-2021, 03:54 PM #1356
    therorschach
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    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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  9. 02-01-2021, 06:19 PM #1357
    therorschach
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    2/1/21, 8:00pm - cardios

    Snow shoveling:
    1 hour

    Snow storm in NJ.
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  10. 02-02-2021, 05:54 PM #1358
    therorschach
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    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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  11. 02-04-2021, 05:56 PM #1359
    therorschach
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    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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  12. 02-09-2021, 06:48 PM #1360
    therorschach
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    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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  14. 02-16-2021, 05:50 PM #1361
    therorschach
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    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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  15. 02-18-2021, 05:43 PM #1362
    therorschach
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    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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  16. 03-01-2021, 05:29 PM #1363
    therorschach
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    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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  17. 03-03-2021, 06:30 PM #1364
    therorschach
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    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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  19. 03-07-2021, 05:48 PM #1365
    therorschach
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    3/7/21, 6:30pm

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

    Squats heavy.

    Bench Press:
    45x10
    45x10
    90x5
    90x5
    120x5
    140x3
    160x2
    180x5
    180x5
    180x5

    Bench heavy.

    Chin Ups:
    Chins:
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
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  20. 03-08-2021, 06:40 PM #1366
    therorschach
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    3/8/21, 9:00pm

    Power Cleans:
    45x5 (hc)
    45x5 (hc)
    65x3
    65x3
    95x3
    95x3
    115x2
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3

    Did these at the gym. PCs good.
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  21. 03-09-2021, 06:34 PM #1367
    therorschach
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    3/9/21, 8:00pm

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

    Light squats.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    85x3
    105x2
    122.5x5 (b)
    122.5x5 (b)
    122.5x5 (b)

    Presses alright.

    Barbell Curl:
    60x10
    60x10
    60x10

    Cearls.

    Weighted Back Extension (Roman Chair):
    7.5x10
    7.5x10
    7.5x10
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  22. 03-11-2021, 07:39 PM #1368
    therorschach
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    3/11/21, 7:30pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    205x4
    235x3
    265x2 (b)
    290x5 (b)
    290x5 (b)
    290x5 (b)

    Squats heavy but alright.

    Bench Press:
    45x10
    45x10
    95x5
    95x5
    125x5
    145x3
    165x2
    182.5x5
    182.5x5
    182.5x4

    Bench heavy.

    Deadlift:
    135x5
    135x5
    180x5
    220x5
    260x3
    290x2
    320x5

    Top set alright.

    Chin Ups:
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2

    Was doing 2min rests for the doubles which were probably too long so just did 1min rests this time.
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  24. 03-14-2021, 07:36 PM #1369
    therorschach
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    3/14/21, 8:05pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    205x4
    235x3
    265x2 (b)
    295x5 (b)
    295x5 (b)
    295x5 (b)

    Squats heavy but alright.

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

    Presses heavy.

    Chin Ups:
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2

    1min rests.
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  25. 03-15-2021, 05:21 PM #1370
    therorschach
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    3/15/21, 7:30pm

    Power Cleans:
    45x5 (hc)
    45x5 (hc)
    65x3
    65x3
    95x3
    95x3
    120x2
    140x3
    140x3
    140x3
    140x3
    140x3
    140x3

    PCs alright.
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  26. 03-16-2021, 06:35 PM #1371
    therorschach
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    3/16/21, 7:45pm

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

    Light squats.

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

    Bench heavy.

    Barbell Curl:
    62.5x10
    62.5x10
    62.5x8

    Cearls.

    Weighted Back Extension (Roman Chair):
    10x10
    10x10
    10x10
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  27. 03-18-2021, 07:29 PM #1372
    therorschach
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    3/18/21, 7:05pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    215x4
    245x3
    275x2 (b)
    300x5 (b)
    300x5 (b)
    300x5 (b)

    Squats heavy.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    95x3
    115x2
    127.5x5 (b)
    127.5x5 (b)
    127.5x5 (b)

    Presses heavy.

    Deadlift:
    135x5
    135x5
    185x5
    230x5
    270x3
    300x2
    330x5

    Top set alright.

    Chin Ups:
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx2.5

    2min rests.
    Last edited by therorschach; 03-18-2021 at 07:35 PM.
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  29. 03-22-2021, 05:30 PM #1373
    therorschach
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    3/22/21, 5:10pm

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

    Squats heavy.

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

    Bench very heavy.

    Power Cleans:
    45x5 (hc)
    45x5 (hc)
    65x3
    65x3
    95x3
    95x3
    125x2
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3

    PCs alright.
    Last edited by therorschach; 03-23-2021 at 06:14 AM.
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  30. 03-24-2021, 07:51 PM #1374
    therorschach
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    3/24/21, 8:30pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    180x3
    210x2
    240x5
    240x5

    Light squats.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    95x3
    115x2
    130x5 (b)
    130x5 (b)
    130x5 (b)

    Presses heavy.

    Chin Ups:
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx3
    BWx2.7
    BWx2.7

    2min rests.
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  31. 03-28-2021, 06:02 PM #1375
    therorschach
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    3/28/21, 6:00pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    185x5
    225x4
    255x3
    280x2 (b)
    310x5 (b)
    310x5 (b)
    310x5 (b)

    Squats heavy.

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

    Bench very heavy.

    Chin Ups:
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2

    1min15sec rests.
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  32. 03-29-2021, 05:38 PM #1376
    therorschach
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    3/29/21, 7:00pm

    Power Cleans:
    45x5 (hc)
    45x5 (hc)
    65x3
    65x3
    95x3
    95x3
    115x3
    135x2
    150x3
    150x3
    150x3
    150x3
    150x3
    150x3

    PCs alright.

    Cycling (Rogue Echo Bike):
    Warmup (5min): Cadence: ~35-40
    Sprint/Rest (20s/120s): Cadence: ~81 / ~35-40
    Sprint/Rest (20s/120s): Cadence: ~78 / ~35-40
    Sprint/Rest (20s/120s): Cadence: ~76 / ~35-40
    Cooldown (5min): Cadence ~35-40

    Total:
    Distance: 3.59 miles
    Time: 14:20
    Calories: 72

    Average:
    Speed: 15 mph
    Watts: 84 watts
    Cadence: 40

    Max:
    Speed: 30.1 mph
    Watts: 560 watts
    Cadence: 81
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  34. 03-30-2021, 06:19 PM #1377
    therorschach
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    3/30/21, 7:50pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    185x3
    220x2
    250x5
    250x5

    Light squats.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    95x3
    115x2
    132.5x4 (b)
    132.5x4 (b)
    132.5x4 (b)

    Presses heavy.

    Weighted Back Extension (Roman Chair):
    12.5x10
    12.5x10
    12.5x10
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  35. 04-01-2021, 07:40 PM #1378
    therorschach
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    4/1/21, 6:30pm

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

    Squats heavy.

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

    Bench heavy. My setup did not feel tight enough on the 1st set. 2nd and 3rd sets were better (but those 5th reps still grinders).

    Deadlift:
    135x5
    135x5
    175x5
    215x5
    255x5
    285x3
    315x2
    345x5

    Top set heavy but alright.

    Chin Ups:
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2
    BWx2

    1min15sec rests.
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  36. 04-04-2021, 04:02 PM #1379
    therorschach
    Hello therorschach's Avatar
    Join Date: Nov 2006
    Posts: 13,637
    Rep Power: 65414
    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 offline

    4/4/21, 4:55pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    185x5
    225x4
    260x3
    290x2 (b)
    320x5 (b)
    320x5 (b)
    320x5 (b)

    Squats heavy. On the first set, my right hand grip was off and the bar almost fell off my back. I had to rack it quickly and unrack again and finish the set. The next 2 sets were fine. This may be a 3x5 PR, not sure.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    95x3
    115x2
    132.5x5 (b)
    132.5x3 (b)
    132.5x4 (b)
    132.5x3 (b)

    Presses heavy.
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  37. 04-05-2021, 06:43 PM #1380
    therorschach
    Hello therorschach's Avatar
    Join Date: Nov 2006
    Posts: 13,637
    Rep Power: 65414
    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 offline

    4/5/21, 8:00pm

    Power Cleans:
    45x5 (hc)
    45x5 (hc)
    65x3
    65x3
    95x3
    95x3
    115x3
    135x2
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    PCs alright.

    Cycling (Rogue Echo Bike):
    Warmup (5min): Cadence: ~35-40
    Sprint/Rest (20s/120s): Cadence: ~81 / ~35-40
    Sprint/Rest (20s/120s): Cadence: ~80 / ~35-40
    Sprint/Rest (20s/120s): Cadence: ~78 / ~35-40
    Sprint/Rest (20s/120s): Cadence: ~74 / ~35-40
    Cooldown (5min): Cadence ~35-40

    Total:
    Distance: 4.16 miles
    Time: 16:20
    Calories: 88

    Average:
    Speed: 15.3 mph
    Watts: 91 watts
    Cadence: 41

    Max:
    Speed: 30.5 mph
    Watts: 580 watts
    Cadence: 82
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