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Domination Of The Pink Weights


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#361 OFFLINE   MattM

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Posted 21 August 2014 - 09:52 AM

There are a couple things you could do during this week. The first would be to try a week of just the 5x10 for each lift at 50%, adding in some assistance work for weaknesses or sticking points like normal. The next is you could go back to your "3" week and hit a few heavier singles after just doing prescribed reps like wendler suggests in the first week of his powerlifting book. The third is to focus on doing sticking point work for all your main lifts, doing assistance work after that, and last you could do something much different and try to do one set if 20 reps with each of the main lifts. Then during the week of the shot take the deliad like you wanted. Thoughts on that?

#362 OFFLINE   dpc

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Posted 22 August 2014 - 02:14 PM

Followed your advice adn did the 3 week thing.

 

8/22/14

Squat 3 week plus singles

Box squat

barx5

85x5

105x5

120x3

140x3

160x3

180x3

190x1

205x1 (could have went more but called it there)

 

18" rack pull

135x3

165x3

190x3x3

 

make shift reverse hyper

4 sets of 8 reps

 

abs



#363 OFFLINE   dpc

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Posted 23 August 2014 - 02:27 PM

8/23/14

bench 3 week with singles

 

bench press

barx5

65x5

80x5

95x3

110x3

125x3

140x3

150x1

160x1x2

the 160 is 15 lbs off my one rep pr. i know i could have done 175 if i had a more experienced spotter there but i didnt want to risk it without one. the 160 singles went up pretty fast and good

 

wide grip pull ups

5 sets of 5

 

palms facing each other pull ups

2 sets of 5

 

incline tate presses

15x20x2

SS with

bent over db fly

15x12x2

 

abs



#364 OFFLINE   dpc

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Posted 26 August 2014 - 08:22 PM

8/26/14
Military 3 week.again

Military press

Barx5
60x5
75x3
85x3
100x3
110x3

Didnt do anymore after that as my leg was really bad

40 total pull ups with two grips

Last workout before procedure. The shot is on Friday. Said I should be fine to do heavy lifting in a few days but it all depends.

Really nervous for this shot. From what I hear its pretty painful. Weirdly I hope my leg is in agony so then the shot doesn't feel bad