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  1. #121
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    Monday 03/09/2020

    Max effort squat / DL

    Low bar squat(belt)

    355 x 1
    355 x 1
    355 x 1
    355 x 1
    275 x 10

    Paused sumo DL against 75lb chains @ knee(belt)

    285 x 2
    285 x 2
    285 x 2
    285 x 2
    285 x 2

    Hack slide

    250 x 5
    250 x 5
    250 x 5

    Hypers superset hanging leg raise

    25 x 15 // bw x 10
    25 x 15 // bw x 10
    25 x 15 // bw x 10

    10 min walk
    Last edited by FurtadoZ9; 03-10-2020 at 12:24 AM.
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  2. #122
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    Side note,

    I've ran through my log which extends through October last year. Progress has been made, but it's no where near my potential.

    With my new job and moving, I've slacked a lot and while I've been relatively busy, it still isn't enough of an excuse. Days missed, half-assed workouts, mediocre sleep and diet, ect. It's not difficult to put in ~10 hours a week and sleep / eat well.

    While gym going shouldn't be done in a sacrificial manner for most people, I consider powerlifting to be a fairly large part of my life. I'm not getting any younger and I want to be competitive while I can. Mediocrity won't cut it.
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  3. #123
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    Wednesday 03/11/2020

    Max effort bench

    Flat BB bench tng

    205 x 3
    205 x 3
    205 x 3
    205 x 3

    Incline DB bench

    65 x 8
    65 x 8
    65 x 8

    Cable low row

    150 x 10
    150 x 10
    150 x 10
    150 x 10

    JM press superset incline hammer curls

    100 x 7 // 25 x 12
    100 x 7 // 25 x 12
    100 x 7 // 25 x 12 (4FR)

    Front DB raises

    15 x 12
    15 x 12
    15 x 12

    No cardio
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  4. #124
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    Thursday 03/12/2020

    Off day

    No accessories or cardio.
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  5. #125
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    Friday 03/13/2020

    Dynamic effort squat / DL

    Wide stance low bar 18'' box squat against red bands (belt)

    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2

    8 sets of 2. Going to up the bands to black ones next wave.

    Sumo DL against black bands (belt)

    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1

    7 sets of 1. Took bands down a notch.

    No cardio or accessories.
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  6. #126
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    Saturday 03/14/2020

    No accessories or cardio.
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  7. #127
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    Sunday 03/15/2020

    Dynamic effort bench

    Flat barbell bench against orange bands

    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3

    9 sets of 3

    Standing barbell OHP

    115 x 8
    115 x 8
    110 x 8

    Lat pulldown

    150 x 10
    150 x 10
    150 x 10
    150 x 10

    Incline flye SS incline delt SS pushups

    22.5 x 12 // 15 x 15 // bw x 12
    22.5 x 12 // 15 x 15 // bw x 12
    22.5 x 12 // 15 x 15 // bw x 12

    Decline rolling DB extensions SS ez bar curl

    35 x 12 // 50 x 15
    35 x 12 // 50 x 15
    35 x 12 // 50 x 15

    10 min walk
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  8. #128
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    Monday 03/16/2020

    Max effort DL / squat

    Sumo DL (belt)

    335 x 5
    335 x 5
    335 x 5
    335 x 5

    RPE 7.5ish

    Low bar pause squats against red bands (belt)

    265 x 4
    265 x 4
    295 x 3
    295 x 3
    325 x 1
    345 x 1

    That was fun

    Goodmornings

    105 x 10
    105 x 10
    135 x 7
    135 x 7

    Leg press

    450 x 8
    450 x 8
    450 x 8

    Kneeling ab pullins

    87.5 x 30
    97.5 x 20
    97.5 x 20
    97.5 x 20

    10 min walk

    Feeling strong. Still don't know what I'm doing with my deadlift.
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  9. #129
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    Tuesday 03/17/2020

    Off day

    20 min jog
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  10. #130
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    Wednesday 03/18/2020

    COVID-19 Max effort bench

    Pushups against chains

    3 chains x 6
    3 chains x 6
    3 chains x 7
    3 chains x 6
    Strip set : 4 chains, 3, 2, 1, bw x 3 // 2 // 4 // 5 // 5

    Floor banded press

    Orange + black x 25
    Orange + black + red x 15
    Orange + black + red x 15
    Orange + black + red x 15

    Standing

    Orange + black + red x 15
    Orange + black + red x 12 (failure)

    Shoulder press against chains

    2 chains x 10
    2 chains x 10
    2 chains x 8
    2 chains x 8
    1 chain x 20

    Pullups

    Bw x 5
    Bw x 4
    Bw x 4
    Bw x 4
    Bw x 4

    Overhead tricep extension superset curls against chains

    1 chain x 15 // 1 chain x 15
    1 chain x 15 // 1 chain x 15
    1 chain x 15 // 1 chain x 15
    1 chain x 15 // 1 chain x 15

    Bent over row

    2 chains x 10
    Last edited by FurtadoZ9; 03-18-2020 at 09:44 PM.
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  11. #131
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    Thursday 03/19/2020

    Off day

    30 min bike ride
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  12. #132
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    Friday 03/20/2020

    COVID-19 Repetition effort squat/DL

    Squats

    4 chain + orange band x 20
    4 chain + orange band x 20
    4 chain + orange band x 20
    4 chain + orange band x 20

    Almost passing out during these lol

    Goodmornings

    4 chain x 15
    4 chain x 15

    That's it for now. Maybe more later + a lower body circuit tomorrow
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  13. #133
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    Saturday 03/21/2020

    Off day

    No cardio or accessories.
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  14. #134
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    Sunday 03/22/2020

    Off day

    15 min jog
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  15. #135
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    Monday 03/23/2020

    COVID-19 Repetition effort bench

    Pushups

    2 chain x 10
    2 chain x 10
    2 chain x 10
    1 chain x 12

    [B]Side / front raise/b]

    1 chain x 6 / 6
    1 chain x 6 / 6
    1 chain x 6 / 6

    Banded rows

    Black x 20
    Black x 20
    Black x 20
    Orange x 15

    Overhead extensions superset curls

    Red x 15 // 1 chain x 15
    Red x 15 // 1 chain x 15
    Red x 15 // 1 chain x 15

    10 min jog
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  16. #136
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    Monday 06/29/2020

    Max effort DL / squat

    Sumo deadlift

    275 x 1
    315 x 1
    365 x 1

    Conventional deadlift

    225 x 5
    225 x 5

    Low bar squat

    225 x 1
    275 x 1
    315 x 1
    225 x 5
    225 x 5
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  17. #137
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    Thursday 07/02/2020

    Max effort bench

    Barbell bench

    165 x 5
    165 x 5
    165 x 5

    Incline DB bench

    50 x 8
    50 x 8
    45 x 10

    Cable low row

    120 x 12
    120 x 12
    120 x 12
    130 x 12

    Side/rear delt superset

    15 x 12 // 10 x 10
    15 x 12 // 10 x 10
    15 x 12 // 10 x 10
    15 x 12 // 10 x 10

    Arm work
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  18. #138
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    Friday 07/03/2020

    Dynamic effort squat / DL

    High bar squat to 1 inch above

    225 x 2
    225 x 2
    225 x 2
    225 x 2
    225 x 2
    225 x 2

    6 sets of 2

    Conventional DL

    225 x 5
    225 x 5
    225 x 5
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    Still doing Westside template, but fitting it into a 5 day cycle with weekends off.

    Tuesday 09/15/2020

    Max Effort DL/squat

    Sumo DL

    275 x 3
    275 x 3
    275 x 3
    275 x 3
    275 x 3

    Front squats

    95 x 10
    95 x 10
    135 x 8
    135 x 8
    135 x 8

    Conventional block pulls against chains

    225 x 17
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    Monday 10/05/2020

    Dynamic effort bench

    Bench against micro band and 50lb chains

    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3

    9 sets of 3

    Barbell overhead press

    115 x 5
    115 x 5
    115 x 5

    Pull-ups superset lat pulldown

    Red band x 6 // 100 x 10
    Red band x 5 // 100 x 10
    Red band x 4 // 100 x 10

    Chain press superset rear DB flye

    1 link x 20 // 15 x 12
    2 link x 10 // 15 x 12
    2 link x 10 // 15 x 12
    2 link x 10 // 15 x 12

    Decline rolling DB extension superset spec curl

    35 x 10 // 45 x 10
    35 x 10 // 45 x 10
    35 x 10 // 45 x 10

    Incline walk 10 min
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  21. #141
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    Tuesday 10/06/2020

    Max effort DL / squat

    Sumo DL (belt)

    355 x 1
    355 x 1
    355 x 1
    355 x 1
    355 x 1
    355 x 1
    355 x 1
    355 x 1
    355 x 1

    9 sets of 1

    2s Paused sumo DL (no belt)

    275 x 3
    275 x 3

    High bar squat

    225 x 10
    265 x 6
    265 x 6
    305 x 2

    Prowler

    180 x 4 laps
    180 x 2 laps
    180 x 4 laps
    230 x 2 laps
    Take me out coach

    Reverse hyper

    30 x 12
    30 x 12
    50 x 10
    50 x 10

    Kneeling ab pull in

    160 x 25
    190 x 15
    190 x 15
    190 x 15


    ‐----‐-------------------------------------

    Forgot to log Fridays DE lower

    Friday 10/02/2020

    Dynamic effort lower

    Low bar wide stance box squat (box+1 mat+foam) 3 chain setup

    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3

    8 wets of 3. Gotta weigh these chains. Feels like +100 at the top

    Sumo DL against platform orange lights

    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2

    7 sets of 2

    Goodmornings

    95 x 8
    95 x 8
    95 x 8
    Last edited by FurtadoZ9; 10-07-2020 at 12:12 AM.
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    Thursday 10/08/2020

    Missed gym today

    Max effort upper

    Chain pushups

    1 link x 12
    1 link x 10
    2 link x 6
    2 link x 6
    2 link x 5
    1 link x 8
    1 link x 8

    Front chain raise

    1 link x 10
    1 link x 10
    1 link x 10
    1 link x 12

    Tricep chain extension

    1 link x 15
    1 link x 12
    1 link x 12
    1 link x 10
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    Friday 10/09/1020

    Dynamic effort lower

    Wide stance parallel box squat against 3 link chains

    245 x 3
    245 x 3
    245.x 3
    245 x 3
    245 x 3
    245 x 3
    245 x 3
    245 x 3

    8 sets of 3

    The 3 link setup I've been using feels heavy as fuk. Almost want to say it's +100 at the top

    Sumo deadlift against orange bands

    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1

    10 sets of 1
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    Monday 10/12/2020

    Dynamic effort upper

    Bench against 50 lb chains and micro band

    110 x 3
    110 x 3
    110 x 3
    110 x 3
    110 x 3
    110 x 3
    110 x 3
    110 x 3
    110 x 3

    9 sets of 3

    Barbell press

    120 x 5
    120 x 5
    120 x 5

    Pull-ups superset lat pull-down

    Red band x 6 // 100 x 10
    Red band x 6 // 100 x 10
    Red band x 5 // 100 x 10
    Red band x 4 // 100 x 10

    Chain press superset rear db delt

    2 link x 12 // 15 x 12
    2 link x 12 // 15 x 12
    2 link x 12 // 15 x 12

    Laying curl superset tricep push down (single pully)

    40 x 15 // 60 x 15
    50 x 12 // 75 x 10
    50 x 12 // 75 x 10
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    Tuesday 10/13/2020

    Max effort lower

    Low bar squat

    365 x 1
    385 x 1
    405 x 1 RPE 9
    355 x 2
    355 x 2
    355 x 2
    355 x 2

    Conventional deadlift

    315 x 5
    315 x 5
    315 x 5
    315 x 5
    315 x 5

    Hack squat

    180 x 6
    180 x 6
    180 x 6 (right knee is a bit tight)

    Goodmormings

    95 x 12
    115 x 8
    135 x 6
    135 x 6

    Kneeling ab pull-ins(single pulley)

    90 x 15
    110 x 10
    110 x 10
    110 x 10
    Last edited by FurtadoZ9; 10-16-2020 at 01:38 AM.
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    Thursday 10/15/2020

    Max effort bench

    Flat bench (paused)

    190 x 5
    190 x 5
    190 x 5
    190 x 5

    Trying to keep rest at 120sec max

    Incline barbell bench

    115 x 10
    115 x 10
    115 x 10

    Cable low row

    140 x 12
    140 x 12
    160 x 8
    160 x 8

    JM press

    95 x 10
    95 x 10
    95 x 10 (grind)

    Cable curl superset front chain raises

    70 x 15 // 1 link x 8
    70 x 15 // 1 link x 8
    80 x 12 // 1 link x 8
    80 x 12 // 1 link x 8
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    Friday 10/16/2020

    Dynamic effort lower

    Wide stance low bar parallel box squat against 3 link chains

    265 x 2
    265 x 2
    265 x 2
    265 x 2
    265 x 2
    265 x 2
    265 x 2
    265 x 2
    265 x 2
    265 x 2

    10 sets of 2

    SLDL off 2 mats

    225 x 10
    275 x 6
    275 x 6
    275 x 6

    Still sore today from Tuesdays lower workout. No accessories
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    Monday 10/19/2020

    Dynamic effort bench

    Bench against microband and 50lb chain (paused)

    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3 tng
    115 x 3 tng

    10 sets of 3

    Barbell overhead press

    125 x 5
    125 x 5
    125 x 5

    Pull-ups superset lat pulldowns

    Red band x 6 // 100 x 10
    Red band x 6 // 100 x 10
    Red band x 6 // 100 x 10
    Red band x 5 // 100 x 10

    Pec dec superset reverse dec

    70 x 15 // 55 x 15
    85 x 12 // 55 x 15
    85 x 12 // 55 x 15
    85 x 12 // 55 x 15

    Laying curl superset cable pushdown (single pulley)

    50 x 10 // 70 x 12
    55 x 10 // 70 x 12
    50 x 10 // 70 x 12
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    Tuesday 10/20/2020

    Max effort deadlift / squat

    Sumo DL(belt)

    370 x 1
    370 x 1
    370 x 1
    370 x 1
    370 x 1
    370 x 1
    370 x 1
    370 x 1
    370 x 1
    370 x 1

    10 sets of 1

    Hips are trashed, skipped the paused pulls

    High bar squat(belt)

    275 x 5
    275 x 5
    275 x 5
    275 x 5

    Kneeling ab pull-ins (single pulley)

    90 x 15
    110 x 10
    110 x 10
    110 x 10

    Leg curl

    70 x 15
    90 x 12
    90 x 12
    90 x 12
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    Thursday 10/22/2020

    Max effort bench

    Flat barbell bench

    195 x 5
    195 x 5
    195 x 4
    195 x 4

    Incline barbell bench

    135 x 8
    135 x 8
    135 x 8

    Cable low row

    145 x 12
    145 x 12
    165 x 8
    165 x 8

    JM press

    100 x 8
    100 x 7
    100 x 7

    Cable curl superset front chain raise

    75 x 15 // 1 link x 7
    80 x 15 // 1 link x 6
    80 x 13 // 1 link x 6 (fr)
    80 x 12 // 1 link x 6 (fr)
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