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  1. #871
    E-Stalker JiP's Avatar
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    Week 6, Day 2

    Friday W6D2 25.11.22


    CG Comp Bench - 3:30 rest
    work to
    110 x 3 @0.16ms / RPE9
    100 x 4 x 5
    102.5 x 4 x 2

    Straight arm pulldown // 4x10
    Dips with band 4x12

    Lat pulldown 4x10
    Deadbug raises 4x10

    Cardio
    30 mins total HR 140
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  2. #872
    E-Stalker JiP's Avatar
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    Week 6, Day 3

    Saturday W6D3 26.11.22


    2" Deficit Deadlift - Belt, 4:00 rest
    Work to
    200 x 1 @0.37ms
    220 x 3 @0.14ms / RPE10
    200 x 3 x 3

    Reverse SSB FS - Belt, 2:00 rest
    Work to
    140 x 6 @10 + 1 failed rep
    120 x 8 x 2


    Notes
    Really good deadlift personal best. Puts my estimated max around 250kg at the moment
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  3. #873
    E-Stalker JiP's Avatar
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    Week 6, Day 4

    Sunday W6D4 27.11.22


    Wide Stance LB Squat - Belt, 2:00 rest
    work to
    145 x 3
    165 x 3
    180 x 3 @0.28ms

    WG Tempo 3-2-0 Bench - 2:30 rest
    work to
    85 x 5 x 2
    90 x 5 @8.5
    85 x 5

    Side Plank Rear Delts // Leg raises 3 sets
    Chest Flyes Tempo // Leg ext 3 sets
    GHR // Face pulls 3 sets
    Tris / Bis 3 sets
    Adductor machine 3 sets

    Aerobike
    1hr cardio total 140HR



    Notes
    Knocking the dust off on the squat. Nice that doing a triple with 180 now feels very routine.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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  4. #874
    E-Stalker JiP's Avatar
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    Week 1, Day 1 - Specific block

    Wednesday W1D1 30.11.22


    Wide Stance Comp Squat - Belt, 3:00 rest
    Work to
    155 x 4
    170 x 4 @0.31ms / RPE7
    155 x 4 x 2
    Good depth on these. Good overall. Limiting back offs today as taking this week as an intro week

    Banded Comp Bench = 2:00 rest
    Using Double looped red bands, attached underneath bottom of rack on combo rack, quite a lot of tension at the top
    75 x 3
    85 x 3 @8
    80 x 3 x 2

    Snatch Grip 4:2:0 RDL - No belt, 2:00 rest
    125 x 6
    135 x 6 @8
    135 x 6 @9
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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