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  1. #151
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    Originally Posted by StinnerOzz View Post
    What's your sticking point?
    I think the biggest issue I have is that I've already done 5 working sets of squats (not to mention warm-ups) and shoulder press ahead of it. Just beat by the time I get to DL. No real sticking point. Just slow, but the weight is moving pretty easy.
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  2. #152
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    09-Oct-2017

    5x5 StrongLift - Workout A

    Squats

    45lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)

    260lbs - 5x5

    Bench Press
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    165lbs - 1x3 (w/u)

    195lbs - 5x5

    BOR
    115lbs - 1x5 (w/u)
    150lbs - 5x5

    Weighted Dips
    30lbs - 3x5

    Good workout. Finally starting to dial in the Bench Press.
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  3. #153
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    10-Oct-2018

    FDB - Home - Bodyweight Workout 2

    Single Leg Hip Raise Off Bench SS Diamond Pushup

    12,12,12 SS 12,12,12

    V-Ups SS Rear BW Lunge
    12,12,12 SS 12,12,12

    Bench Dips SS Wall Sit
    12,12,12 SS 60s,60s,60s

    Burpees SS Roll-Ups
    5,5,5 SS 5,5,5

    Blech! I hated the Burpee/Roll-Ups at the end. Total drainer, but got it done!
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  4. #154
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    11-Oct-2018

    FDB - Home - Bodyweight Workout 5

    Steam Engines
    - 10, 11, 13
    Wall Sprints - 30, 82, 84
    Shoulder Tap Pushups - 10, 10, 8
    Seated Crunches - 23, 48, 42
    Freehand Jump Squats - 24, 22, 24
    Wide Leg Situps - 8, 8, 8

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    I think the numbers are about right.
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  5. #155
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    12-Oct-2018

    5x5 StrongLift - Workout B

    Squats

    45lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)

    265lbs - 5x5

    OH Press
    45lbs - 2x5 (w/u)
    75lbs - 1x3 (w/u)

    120lbs - 5x5

    DL
    135lbs - 1x5 (w/u)
    185lbs - 1x5 (w/u)
    225lbs - 1x5 (w/u)
    265lbs - 1x5 (w/u)
    285lbs - 1x1 (w/u)

    305lbs - 1x5

    Pull Ups
    BW - 6,5,5

    Back in the 300's! Loving it. Feeling strong. Will be up to 3 plates each side. Getting pumped! Gonna be ditching this 5x5 plan as soon as I get to 300lbs 5x5 on squat and then I'll be moving to a 5/3/1 approach. Gonna love the reduced volume on a per workout basis.
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  6. #156
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    15-Oct-2017

    5x5 StrongLift - Workout A

    Squats

    45lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)
    245lbs - 1x1 (w/u)

    270lbs - 5x5

    Bench Press
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    175lbs - 1x3 (w/u)

    200lbs - 5x5

    BOR
    115lbs - 1x5 (w/u)
    155lbs - 5x5

    Weighted Dips
    35lbs - 3x5

    Back in the 200's for Bench Press. Starting to "feel" this exercise more and more. I need to break that 225 barrier just to get the mental anguis part of this out of my mind (it's where I blew out my shoulder).
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  7. #157
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    18-Oct-2018

    5x5 StrongLift - Workout B

    Squats

    45lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)
    255lbs - 1x1 (w/u)

    275lbs - 5x5

    OH Press
    45lbs - 2x5 (w/u)
    85lbs - 1x3 (w/u)

    125lbs - 5x5

    DL
    135lbs - 1x5 (w/u)
    185lbs - 1x5 (w/u)
    225lbs - 1x5 (w/u)
    265lbs - 1x5 (w/u)
    285lbs - 1x1 (w/u)

    315lbs - 1x5

    3 Plates! Back to some semi-respectable weights here. And it felt light. I'm very excited about how the DL is progressing overall.
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  8. #158
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    20-Oct-2017

    5x5 StrongLift - Workout A

    Squats

    45lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)
    255lbs - 1x1 (w/u)

    280lbs - 5x5

    Bench Press
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    175lbs - 1x3 (w/u)

    205lbs - 5x5

    BOR
    135lbs - 1x5 (w/u)
    160lbs - 5x5

    Weighted Dips
    40lbs - 3x5

    Feeling strong here. Bench feels good, but I'm thinking a deload might be in order just to confirm the strength and not push too fast (or is that just my fear of 225 coming through?).
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  9. #159
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    29-Oct-2018

    5x5 StrongLift - Workout B

    Squats

    45lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)

    250lbs - 5x5

    OH Press
    45lbs - 2x5 (w/u)
    75lbs - 1x3 (w/u)

    110lbs - 5x5

    DL
    135lbs - 1x5 (w/u)
    185lbs - 1x5 (w/u)
    225lbs - 1x5 (w/u)
    265lbs - 1x5 (w/u)
    285lbs - 1x1 (w/u)

    325lbs - 1x5 <-- 5 Rep PR!

    Was sick all of last week so I didn't train. Came back this AM and took the 10% deload the 5x5 app offered me. But, I was feeling really strong going into the DL's and really, really wanted that PR. It felt good and I think I still left 20-30lbs out there, easy.
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  10. #160
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    31-Oct-2017

    5x5 StrongLift - Workout A

    Squats

    45lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)
    255lbs - 1x1 (w/u)

    275lbs - 5x5

    Bench Press
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    165lbs - 1x3 (w/u)

    185lbs - 5x5

    BOR
    135lbs - 1x5 (w/u)
    165lbs - 5x5

    Took the deload on Bench, but worked through on BOR.
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  11. #161
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    02-Nov-2018

    5x5 StrongLift - Workout B

    Squats

    45lbs - 1x5 (w/u)
    135lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)
    225lbs - 1x2 (w/u)
    255lbs - 1x1 (w/u)

    285lbs - 5x5

    OH Press
    45lbs - 2x5 (w/u)
    75lbs - 1x3 (w/u)

    115lbs - 5x5

    DL
    135lbs - 1x5 (w/u)
    185lbs - 1x5 (w/u)
    225lbs - 1x5 (w/u)
    265lbs - 1x3 (w/u)
    305lbs - 1x1 (w/u)

    335lbs - 1x5 <-- 5 Rep PR!

    Last 5x5 workout and I set a 5-Rep PR on DL! On to 5/3/1!
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  12. #162
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    05-Nov-2018

    5/3/1 - Deadlift Day

    Deadlifts

    135lbs - 1x5 (w/u)
    185lbs - 1x5 (w/u)
    1210lbs - 1x3 (w/u)

    230lbs - 1x5
    265lbs - 1x5
    300lbs - 1x8
    230lbs - 1x12

    Good Mornings SS Leg Raises
    95lbs - 5x10 SS BW - 5x10

    First 5/3/1 workout and I'm liking this type of workout. Quick, tough and to the point. Let's get some!
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  13. #163
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    06-Nov-2018

    5/3/1 - Bench Press

    Bench Press

    85lbs - 1x5 (w/u)
    110lbs - 1x5 (w/u)
    135lbs - 1x3 (w/u)

    140lbs - 1x5
    160lbs - 1x5
    185lbs - 1x10
    140lbs - 1x15

    DB Bench Press SS DB Row
    40lbs - 1x10 SS 50lbs - 1x10
    50lbs - 4x10 SS 50lbs - 4x10

    Chest was feeling great after this workout! Haven't worked like this in a while.
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  14. #164
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    08-Nov-2018

    5/3/1 - Squat Day

    Squats

    120lbs - 1x5 (w/u)
    150lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)

    195lbs - 1x5
    225lbs - 1x5
    255lbs - 1x8
    195lbs - 1x12

    Leg Curls
    110lbs - 5x12

    Leg Presses
    460lbs - 5x12

    Again, I'm loving this new format and really love being able to concentrate on one lift and one strong movement.
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  15. #165
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    09-Nov-2018

    5/3/1 - Overhead Press Day

    Overhead Press

    55lbs - 1x5 (w/u)
    65lbs - 1x5 (w/u)
    80lbs - 1x3 (w/u)

    85lbs - 1x5
    100lbs - 1x5
    110lbs - 1x9
    85lbs - 1x12

    Chin-Ups SS Dips
    BW - 1x5 SS BW - 1x10
    BW - 4x6 SS BW - 4x10
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  16. #166
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    12-Nov-2018

    5/3/1 - Deadlift Day

    Deadlifts

    135lbs - 1x5 (w/u)
    175lbs - 1x5 (w/u)
    210lbs - 1x3 (w/u)

    245lbs - 1x3
    280lbs - 1x3
    315lbs - 1x7
    245lbs - 1x10

    Good Mornings
    105lbs - 5x10

    BB Row
    135lbs - 5x10

    I love the 3 set AMRAP approach. Setting 1RM every where I go
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  17. #167
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    13-Nov-2018

    5/3/1 - Bench Press

    Bench Press

    85lbs - 1x5 (w/u)
    110lbs - 1x5 (w/u)
    135lbs - 1x3 (w/u)

    150lbs - 1x3
    170lbs - 1x3
    195lbs - 1x10
    150lbs - 1x15

    DB Bench Press SS DB Row
    55lbs - 5x10 SS 55lbs - 5x10

    Bench is moving in the right direction and shoulder doesn't feel any pain. Loving life!
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  18. #168
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    17-Nov-2018

    5/3/1 - Squat Day + OHP

    Squats

    135lbs - 1x5 (w/u)
    150lbs - 1x5 (w/u)
    185lbs - 1x3 (w/u)

    210lbs - 1x3
    240lbs - 1x3
    270lbs - 1x7
    210lbs - 1x12

    Leg Curls
    115lbs - 5x12

    Leg Presses
    5100lbs - 5x12

    OHP
    55lbs - 1x5 (w/u)
    65lbs - 1x5 (w/u)
    80lbs - 1x3 (w/u)

    90lbs - 1x3
    105lbs - 1x3
    120lbs - 1x7
    90lbs - 1x12

    Had to throw Squats and OHP into the same day due to scheduling. Feeling strong!
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  19. #169
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    19-Nov-2018

    5/3/1 - Deadlift Day

    Deadlifts

    140lbs - 1x5 (w/u)
    175lbs - 1x5 (w/u)
    210lbs - 1x3 (w/u)

    265lbs - 1x5
    300lbs - 1x3
    335lbs - 1x6
    265lbs - 1x10

    Good Mornings
    110lbs - 5x10

    BB Row
    135lbs - 5x10

    Set a cycle 1RM of 402lbs with today's workout. Loving it! Finally broke that 400lbs barrier.
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  20. #170
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    20-Nov-2018

    5/3/1 - Bench Press

    Bench Press

    85lbs - 1x5 (w/u)
    110lbs - 1x5 (w/u)
    135lbs - 1x3 (w/u)

    160lbs - 1x5
    185lbs - 1x3
    205lbs - 1x10 <-- 10 Rep PR
    160lbs - 1x15

    DB Bench Press SS DB Row
    60lbs - 5x10 SS 60lbs - 5x10

    Set 60 Day Goal of greater than 260lbs calculated 1RM with 205x10 (calculated 1RM of 275lbs). Feeling very strong on bench lately. Very happy with the growth here.
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  21. #171
    Registered User BigDad79's Avatar
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    I mentioned a 60-Day Goal in my last post so I figured I'd give a little more background. I started a challenge of sorts on 01-Oct for the last quarter of the year. I have overall strength goals that I broke down into 30-, 60-, and 90-day goals as follows:

    30-Day Goals
    • Deadlift (DL): 360lbs Calculated 1RM (C1RM) <-- Achieved 18-Oct-2018 (315lbs x 5)
    • Bench Press (BP): 235lbs C1RM <-- Achieved 15-Oct-2018 (235lbs x 5)
    • Squat: 325lbs C1RM <-- Achieved 20-Oct-2018 (280lbs x 5)
    • Overhead Press (OHP): 145lbs C1RM <-- Achieved 18-Oct-2018 (125lbs x 5)
    60-Day Goals
    • DL: 395lbs C1RM <-- Achieved 19-Oct-2018 (335lbs x 6)
    • BP: 260lbs C1RM <-- Achieved 13-Nov-2018 (195lbs x 10)
    • Squat: 380lbs C1RM
    • OHP: 175lbs C1RM
    90-Day Goals
    • DL: 435lbs C1RM
    • BP: 290lbs C1RM
    • Squat: 435lbs C1RM
    • OHP: 205lbs C1RM
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  22. #172
    Death Metal Madman StinnerOzz's Avatar
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    Good stuff! How close do you feel to the others?
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  23. #173
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    21-Nov-2018

    5/3/1 - Squat Day

    Squats

    135lbs - 1x5 (w/u)
    150lbs - 1x5 (w/u)
    180lbs - 1x3 (w/u)

    225lbs - 1x5
    255lbs - 1x3
    285lbs - 1x6 <-- 6 Rep PR
    225lbs - 1x10 <-- 10 Rep PR

    Leg Curls
    120lbs - 5x12

    Leg Presses
    550lbs - 5x12

    Really wish I had been able to pull out a few more at 285. I felt good going into it, but just kind of "lost it." Don't know if the music changed or what, but I kind of lost the mental setup I had on the 255 set which felt wicked light.
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  24. #174
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    Originally Posted by StinnerOzz View Post
    Good stuff! How close do you feel to the others?
    Squat is a bit out of range right now - I just did 285x6 this morning which calculates out to 340 (still 40lbs short). I think I'll get there eventually. OHP is the worst lift I have at the moment. I'm scheduled to do 125 as my main lift on Friday. Even if I hit 10 (possible but not probable), I'd only be at a C1RM of 165. Bottom line is that I'm close, but I'm not sure I'll get where I want to be by the end of November. That'll make the 90-day goals even harder, but it's OK. This goal was more about the journey than the desitination. I purposely set reach goals on these two as they are the ones I wanted to improve on the most. What's going to be really interesting is to look back at where I started:

    Deadlift
    • 01-Oct-2018: 285 x 5 (330 C1RM)
    • 19-Nov-2018: 335 x 6 (400 C1RM)
    Bench Press
    • 01-Oct-2018: 185 x 5 (215 C1RM)
    • 20-Nov-2018: 205 x 10 (275 C1RM)
    Squat
    • 01-Oct-2018: 245 x 5 (285 C1RM)
    • 21-Nov-2018: 285 x 6 (340 C1RM)
    OHP
    • 01-Oct-2018: 105 x 5 (120 C1RM)
    • 17-Nov-2018: 120 x 7 (150 C1RM)
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  25. #175
    Death Metal Madman StinnerOzz's Avatar
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    Oh yeah, I'm with you there. I was just telling someone basically the same in the gym the other day, when they were going on about their goals, etc. You know newbies are, always worrying about everything except the things they should be worrying about, and assuming certain goals will solve all their other hopefuls.

    Even when you reach your goals they're still just arbitrary anyway. 175 OHP becomes the new 150 OHP, which was the new 125 OHP, and so on. The journey is it for sure, and a necessary part of success. I think your OHP and squat will benefit from each other too, so you may get them both before you know it.
    Lifting. Hockey. Headbanging.

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  26. #176
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    23-Nov-2018

    5/3/1 - OHP Day

    OHP

    55lbs - 1x5 (w/u)
    65lbs - 1x5 (w/u)
    80lbs - 1x3 (w/u)

    100lbs - 1x5
    110lbs - 1x3
    125lbs - 1x7 <-- 7 Rep PR
    100lbs - 1x10 <-- 10 Rep PR

    OHP - Boring But Big
    65lbs - 5x10

    Dips
    BW - 5x10

    Starting the Boring But Big (BBB) for OHP today. I really like it and think I'll implement it on DL, BP and Squat as well. It's all about volume and increasing workload.
    Last edited by BigDad79; 11-26-2018 at 12:15 PM. Reason: Added 7 & 10 Rep PR notation
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    Originally Posted by StinnerOzz View Post
    Oh yeah, I'm with you there. I was just telling someone basically the same in the gym the other day, when they were going on about their goals, etc. You know newbies are, always worrying about everything except the things they should be worrying about, and assuming certain goals will solve all their other hopefuls.

    Even when you reach your goals they're still just arbitrary anyway. 175 OHP becomes the new 150 OHP, which was the new 125 OHP, and so on. The journey is it for sure, and a necessary part of success. I think your OHP and squat will benefit from each other too, so you may get them both before you know it.
    I remember back in the ABC days (and before) I was all about the destination, not the journey. Now, it's all about the journey. That's why I track multiple rep PRs, 1RM PRs, C1RM PRs, just about everything. As long as there's proof of growth, I'm happy. We can look at the BIG numbers after longer periods of time.
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  28. #178
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    25-Nov-2018

    FDB - Advanced - Hurricane 1

    Superset 1
    • Jump Rope - 30s
    • Decline Deep Push-Ups - 10x
    • Crunch Reach - 10x (BW)

    Rest - 2min

    Superset 2
    • Jump Rope - 30s
    • DB Thrusters - 10x (20lbs DBs)
    • V-Ups - 10x

    Rest - 2min

    Superset 3
    • Jump Rope - 30s
    • DB Alternating Rows - 10x per side (20lbs DBs)
    • Jump Squats - 10x (BW)

    Hurricane Explanation
    • Use 2.5min to do 1 round of the first superset (3 exercises)
    • Rest in any time leftover in that 2.5 min
    • Repeat for 3 rounds of the first super set
    • Rest 2min
    • Use 2.5min to do 1 round of the second superset (3 exercises)
    • Rest in any time leftover in that 2.5 min
    • Repeat for 3 rounds of the second super set
    • Rest 2min
    • Use 2.5min to do 1 round of the third superset (3 exercises)
    • Rest in any time leftover in that 2.5 min
    • Repeat for 3 rounds of the third super set
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  29. #179
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    26-Nov-2018

    5/3/1 - Deadlift Day - De-Load Week

    Deadlifts

    140lbs - 2x5
    175lbs - 2x5
    210lbs - 2x5

    Good Mornings
    115lbs - 3x5

    BB Row
    135lbs - 3x5

    De-Load Week is a welcome relief. Need a little "rehab" this week to get ready for heavier lifts.
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    27-Nov-2018

    5/3/1 - Bench Press - De-Load Week

    Bench Press

    85lbs - 2x5
    110lbs - 2x5
    135lbs - 2x5

    DB Bench Press SS DB Row
    50lbs - 3x10 SS 50lbs - 3x10
    Last edited by BigDad79; 11-29-2018 at 09:59 AM.
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