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  1. #61
    Registered User golli1982's Avatar
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    Friday 12/31/21 Close-Grips

    Rotator Cuffs

    Close-Grip Bench Press(thumb-length from smooth)
    45x12, 2 sets
    95x8
    135x5
    155x3
    185x1
    195x6, last 2 reps paused
    200x6, last 2 reps paused
    175x8, last 2 reps paused

    Seated Overhead Shoulder Press
    45x5
    95x5
    105x5
    115x5
    125x5

    Wide-Grip Seated Cable Rows(plate loaded)
    90x15
    100x15
    110x12
    Face Pulls(on lat-pull)
    90x3x15

    One-Arm DB Preacher Curls
    25x3x12

    Happy New Year’s to everyone reading this
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  2. #62
    Registered User golli1982's Avatar
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    Posts: 348
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    Monday 1/3/22 Bench

    Rotator Cuffs

    Bench Press(por grip)
    45x12, 2 sets
    95x8
    135x5
    185x3
    205x6, 2 sets(last 2 reps paused on both sets)
    185x8 last 2 reps paused

    Rack Lockouts
    225x2x2
    Incline Barbell Press
    135x3x8

    Wide-Grip Pulldowns(plate loaded)
    90x12
    100x12
    120x12

    Seated Ez-Bar Curls
    70x3x10
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  3. #63
    Registered User golli1982's Avatar
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    Posts: 348
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    Tuesday 1/4/22 Deadlifts

    Seated Trap-Bar Deadlifts
    77x5
    127x5
    147x5
    167x5, 5 sets

    That was it. My back was hurting a little and it did not enjoy lifting today. So I stopped here
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  4. #64
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 348
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    Wednesday 1/5/22 Speed Bench

    Rotator Cuffs

    Speed Bench Press(vs Dbl Mini’s)
    45x12, sets
    45x5 added bands here
    95x5
    115x5
    135x3, 10 sets

    Flat DB Press(paused)
    70x4x8

    Seated Overhead DB Triceps Exts
    60x4x10
    Light-Band Triceps Pushdowns
    150 reps

    Mini-Band Pull-Aparts
    100 reps
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  5. #65
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 348
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    Friday 1/7/22 Accessory

    Wide-Grip Pulldowns
    90x2x12(warm up)
    120x8
    130x8
    140x6
    150x4, by this time I was getting lifted up from my chair

    Front/Side DB Raises
    15x8x10

    Seated Cable Rows
    70x12(warm up)
    105x2x10
    120x2x10
    130x10

    Face Pulls
    35x10x10
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  6. #66
    Registered User golli1982's Avatar
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    Posts: 348
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    Monday 1/10/22 Bench

    Rotator Cuffs

    Bench Press
    45x20, 3 sets(close/medium/wide grips)
    95x10
    135x8
    185x3
    225x2
    245x2
    265x1
    195x2, 5 sets

    Light-Band Pushdowns
    150 reps

    Mini-Band Pull Aparts
    100 reps
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  7. #67
    Registered User golli1982's Avatar
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    Posts: 348
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    Wednesday 1/12/22 Back

    Seated Cable Rows
    70x10
    80x10
    90x10
    100x10
    120x10
    130x8
    140x8
    Wide-Grip Pulldowns
    100x10
    110x10
    120x10
    130x8
    140x6, was getting lifted out of my chair
    110x5x10
    Chest-Supported DB Rows
    60x6x10

    Front/Side DB Raises
    10x3x10

    Hammer Preachers Curls(w/triceps bar)
    45x4x10

    All cable movements were plate loaded
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  8. #68
    Registered User EliKoehn's Avatar
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    Age: 52
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    Good work man
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  9. #69
    Registered User golli1982's Avatar
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    Posts: 348
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    Wednesday 1/19/22 Speed Bench

    Speed Bench Press
    45x12, 2 sets
    95x3, 2 sets
    135x3, 9 sets
    Comp/POR/ Thumb from smooth grips

    Flat DB Press
    50x2x20

    Chest-Supported DB Rows(on Incline)
    50x12
    55x12
    60x12
    65x12
    Mini Band Pull-Aparts
    100 reps

    Axel Bar Preacher Curls
    40x3x15
    Overhead Triceps-Bar Extensions
    55x3x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

  10. #70
    Registered User golli1982's Avatar
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    Posts: 348
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    Originally Posted by EliKoehn View Post
    Good work man
    Thank you!!
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
    Reply With Quote

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