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  1. #901
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    13.9.17.
    Shoulders.

    Incline Bench: 2 x 8 x 230.
    V-Bar Pulldowns: 10 x 140.
    Pushdowns: 2 x 10 x 85 w. hold at peak.

    Left rear delt getting fatigued very easily so skipped direct shoulder work. Need to work on it.
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    14.9.17.
    Back.

    Rack Pulls: 12 x 335; 6 x 405.
    Barbell Rows: 5 x 225.
    Chest-Supported Rows: 8 x 3.5; 12 x 2.5.
    V-Bar Pulldowns: 11 x 150.
    Cable Rows: 8 x 10 (weight).
    Face Pulls: 2 x 20 x 50.

    Also tried pulldowns with the normal bar but don't like them. Cable rows are great.
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    17.9.17.
    Bench.

    Bench:
    WU with CGBP.
    5 x 285, but soft lockout on fifth. Tied for PR.

    CGBP:
    5 x 255. PR.
    6 x 225.

    Left shoulder getting fatigued quick. It makes unracking difficult. Getting it worked on Thursday.
    Last edited by Hunttarded; 09-17-2017 at 09:17 AM.
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    19.9.17.
    Back.

    NH Squats: 3 x 10 x 45.
    Deadlifts: 5 x 375.
    Shrugs: 20 x 245; 12 x 315.
    T-Bar Rows: 5 x 170 + 45 (rear).
    HS Row (V): 9 x 3.5; 30R 21,6,3L (RP) x 2.
    V-Bar Pulldowns: 10, 5RP x 140. Wanted clean 15 here.
    Cable Rows: 8 x 11.

    Good day today. Deadlifts were at like @6. Also first day squatting.
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  5. #905
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    22.9.17.
    Shoulders.

    Dumbbell Shoulder Press
    12 x 80.
    25 x 50.

    Incline Bench: 2 x 8 x 240.
    Hammer Curls: 3 x 12 x 50.
    Lateral Raises: 12R 8L x 40; 25 x 15.

    All dumbbell work weight is counting the 5lbs of collars. Also did 3 x 10 x 65 no-hand squats.
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  6. #906
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    24.9.17.
    Back.

    Squats: 3 x 10 x 85.
    Supersetted with...
    Split Squats: 3 x 12.

    Rack Pulls: 12 x 385.
    Barbell Rows: 12 x 195.
    Pull-Ups: 1 x 12; 1 x 10.

    Pull-up grip is thumb-length off smooth. Split squats are tough. Unbelievable pump.
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  7. #907
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    26.9.17.
    Bench.

    Bench: 5 x 295. PR.
    Squats: 3 x 10 x 105.
    Split Squats: 4 x 12.

    Then worked on ankle mobility. Deload this upcoming week for bench, then back to light weights.
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  8. #908
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    28.9.17.
    Back.

    Deadlifts: 5 x 395.
    Squats: 3 x 10 x 125.
    Split Squats: 3 x 15.

    T-Bar Rows: 8 x 160; 8 x 140; 8 x 115.
    Hammer Strength Row (V): 12 x 135; 20 x 90.
    Cable Rows: 11 x 7.

    Good day on the important stuff. Stopped with all the HS Rows because they tire shoulder. Will put them on hold for the next while and just do basic stuff.
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    1.10.17.
    Shoulders.

    Dumbbell Shoulder Press:
    12 x 90s. PR.
    25 x 60s. PR.

    Incline Bench: 9 x 250. PR.
    Squats: 3 x 10 x 145.

    Used heels today because ankle's still very tight.

    Two things I found to help but need to be consistent with:
    https://www.youtube.com/watch?v=2AWJWU6gGuk&t=160s
    https://www.youtube.com/watch?v=NVVUa8aETgY&t=22s

    Deloading next week and change, exam season.
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  10. #910
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    3.10.17.
    Rack Pulls and Squats.

    Rack Pulls: 9 x 405.
    Squats: 3 x 10 x 160.

    No rows, still babying shoulder. Rack pulls below knee as usual. No split squats because I did some stupid **** on my ankle now it hurts. Some pain on calf on descent of squats, but it felt muscular...also about 3" lateral to it. Went away with the heavier sets...still not comfortable rolling the calf or anything, just to be safe.
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  11. #911
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    5.10.17.
    Squats.

    Squats:
    20 x 135.
    12 x 160.
    10 x 180.
    20 x 135.

    Weight up slowly to baby shin. Maybe +10lbs per set every time for the next 2 weeks. Have a surgery coming up and don't want to go heavy for no reason.
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  12. #912
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    9.10.17.
    Squats.

    Squats:
    20 x 135.
    12 x 170.
    10 x 190.
    20 x 145.

    Deadlifts: 2 x 415.

    Plan was 5 today but sort of a pop in left hammy during 2nd rep so called it.
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  13. #913
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    11.10.17.
    Squats and Incline.

    Squats:
    20 x 135.
    12 x 180.
    10 x 205.
    10 x 155.
    2 x 5 x 155.

    Incline:
    12 x 185.
    12 x 205.
    10 x 225.

    Wanted 20 x 155 but wrists were hurting so racked it for some deep breaths then did another set etc.
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  14. #914
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    Past week was busy.

    16.10.17.

    Squats: 8 x 245; 15 x 155.
    Incline: 11 x 235.

    This was my last session. Had surgery yesterday, should be back to training in 3 weeks and full capacity maybe 3-4 after.
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    14.11.17.
    Upper.

    Incline Bench
    5 x 205;
    6 x 225; 30s rest.
    4 x 205.

    Seated DB Press:
    12 x 60. 20s rest.
    8R 6L x 60. 20s rest.
    6R 6L x 60.

    Dips: 10, 9 x BW.

    Chin Ups alternating BB Rows:
    12 x BW.
    2 mins rest
    12 x 155.
    2 mins rest.
    10 x BW.
    2 mins rest
    15 x 135.

    Really happy with how today went and how much I was able to do given that literally only 3 weeks ago I had surgery. Next week hopefully atleast 8 with 225. This is structured more towards bodybuilding than powerlifting. Last year and a half progress has been nonexistent for squats and pulls so trying new approach.
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  16. #916
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    15.11.17.
    Lower.

    Squats
    8 x 135.
    8 x 165.
    8 x 195.
    8 x 225.
    15 x 135.

    BGSS: 2 x 12.
    Front Squats: 3 x 8 x 135.
    Dumbbell Curls: 23 x 30; 12 x 35; 12 x 35.

    Happy with it. Going to try leg presses and stuff.
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    17.11.17.
    Upper.

    Bench SS Incline Flyes
    7 x 225 // 6 x 35.
    12 x 135 // 12 x 25.

    Press SS Lateral Raises
    8 x 135 // 12 x 30.
    12 x 85 // 20 x 25.

    Neutral-grip DB Floor Press: 2 x 12 x 60.

    Rack Pulls SS Chin Ups:
    15 x 315 // 11.
    6 x 385 // 10.
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  18. #918
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    21.11.17.
    Upper.

    Incline Bench: 8 x 225.
    Seated DB Press: 12 x 80; 12 x 60.
    Dips: 3 x 10.
    Chins: 8 x 25.

    Then just massaged this knot that makes my shoulder tired along the shoulder blade.
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    22.11.17.
    Lower.

    Squats: 6 x 315.
    1' Front Squats: 5 x 225.
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    25.11.17.
    Upper.

    CGBP: 12 x 185.
    Bench: 4 x 235.
    OHP: 2 x 5 x 155 and a drop set.
    Rack Pulls: 15 x 315.

    Late for class so rest was super short. Missed a lot of things I shouldn't have. Now that atleast I'm handling like 70% I'll go back to the old LP I was running.
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    25.11.17.
    Lower.

    Paused Front Squats: 5 x 245.
    Paused Squats: 5 x 325.
    KB Dimels 1 x F.

    In flats, weight moved easy.

    26.11.17.
    15 minutes fasted cardio.

    27.11.17.
    20 minutes fasted cardio.
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  22. #922
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    Originally Posted by Hunttarded View Post
    25.11.17.
    Upper.

    CGBP: 12 x 185.
    Bench: 4 x 235.
    OHP: 2 x 5 x 155 and a drop set.
    Rack Pulls: 15 x 315.

    Late for class so rest was super short. Missed a lot of things I shouldn't have. Now that atleast I'm handling like 70% I'll go back to the old LP I was running.
    Did a OHP drop set yesterday amongst a few more drop sets for some other stuff too, feeling it this morning. Keep up the good work, way to get after it.
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    Originally Posted by JaymzJ View Post
    Did a OHP drop set yesterday amongst a few more drop sets for some other stuff too, feeling it this morning. Keep up the good work, way to get after it.
    Yeah, I really like those for shoulders. BTN too.

    --

    28.11.17.
    Upper.

    Incline:
    8 x 205.
    8 x 205.
    6 x 205 (F).
    3 x 225.
    2 x 245 (F).

    Seated DB Shoulder Press: 2 x 10 x 80; 12 x 60.
    Dips: 12, 10 (F).
    Chins: 13, 11.
    KB Rows: 2 x 10 x 70.
    TheraBand External Rotations: 3 x 12.

    Just going to keep moving along and try for 3 x 8 x 215 next week. Old 3 sets of 8 incline bench PR was 225, so not too far off. Not sure how this deficit will impact lifts, but currently only eating 2200 plus cardio 3 times per week. Should start adding weight to chins because nothing really develops just hitting BW.
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    29.11.17.
    Lower.

    Front Squats: 5 x 265.
    Squats: 3 x 5 x 275.
    Elevated BGSS: 2 x 12.

    In flats again. Another easy, but good day.
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    2.12.17.
    Upper.

    Press:
    2 x 5 x 165.
    2 x 7 x 135.

    Wide Grip Bench:
    2 x 5 x 225.
    8 x 12 CG.

    DB Floor Press: 2 x 15 x 70.
    Rack Pulls: 2 x 12 x 315.
    Chins: 2 x 13.

    I don't remember exactly the WG or rack pull numbers.
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    11.12.17.
    Upper.

    Seated Shoulder Press
    5 x 135.
    5 x 155.
    5 x 175.
    5 x 195. Think old PR is 5 x 205.
    10 x 135.
    10 x 135.
    10 x 135.
    8 x 135.

    Deadlifts: 5 x 345.
    Dips SS Chin Ups:
    15 // 15.
    15 // 12.

    Been busy with exams. Still got a few to go but the hardest ones are over with.

    Just important movements. Going to start loading chin ups but dips I don't plan to ever do any more than bodyweight.
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    18.12.2017.
    Upper.

    Seated Military Press:
    5 x 135.
    5 x 155.
    5 x 175.
    3 x 195.
    5 x 205. Tied old PR.
    10 x 155.
    8 x 135 (deadstop off pins).
    10 x 135.

    Incline Bench
    8 x 205.
    5 x 225.
    7 x 185.

    Barbell Rows: 2 x 12 and 3 x 8.

    Exams done so could get back to it with some consistency. Overhead press doing well, benching still weaker than I would like, but numbers should catch up to pre-surgery if I can be consistent. Had ankle x-rayed this morning for possible impingement because I keep spraining it.

    Next week will try for 3 x 215 OHP and with bench just +10lbs each rep range.
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  28. #928
    Juan Sick Kent IronKrazy's Avatar
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    Mirin volume, dedication and stats after a quick browse. Nice work man!
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    Originally Posted by IronKrazy View Post
    Mirin volume, dedication and stats after a quick browse. Nice work man!
    Thanks bro.

    -

    19.12.2017.
    Lower.

    Front Squats
    5 x 225.
    5 x 245.
    2 x 260.
    1 x 280.
    1 x 315.
    5 x 275.
    5 x 225.
    5 x 225.
    5 x 225.

    Had to use heels because of ankle. Unsure what old front squat numbers were.
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    21.12.2017.
    Upper - W1D3.

    Bench
    12 x 185.
    12 x 185.
    10 x 185.

    Close Grip: 5, 4 x 215.
    DB Press: 11R 10L x 80; 10R 8L x 80; 15 x 60. Old PR 10 x 95 I think.
    DB Rows: 2 x 15 x 70.
    SS with..
    Chin Ups: 2 x 10.

    Bench not coming back as fast as I'd have hoped from surgery, but atleast shoulder pressing is moving up. Tomorrow more squats and pulls and shrugs.
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