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post #101 of 500 (permalink) Old 09-09-2008, 06:52 PM Thread Starter
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82kg x 1
Well Since the weight I can lift for reps has gone up I expect more than a 3kg gain in two months lol
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post #102 of 500 (permalink) Old 09-11-2008, 03:19 PM Thread Starter
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Squats
65kg x 6
74kg x 8
80kg x 8
85kg x 6
90kg x 3

Chin ups
BW x 7
x 8
x 7
x 8

OH Press
50kg x 7
x 6 x 3
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post #103 of 500 (permalink) Old 09-14-2008, 06:43 PM Thread Starter
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OH Press
54kg x 5 x 2
54kg x 4 x 2
54kg x 3

Flat Bench
65kg x 6
74kg x 3
77kg x 3
80kg x 2

CG Bench
65kg x 5
69kg x 4 x 3
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post #104 of 500 (permalink) Old 09-14-2008, 06:46 PM
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We should have a race to a 225 bench press




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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #105 of 500 (permalink) Old 09-14-2008, 06:51 PM Thread Starter
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We should. And that would motivate me to actually sort out my camera and post a video aswell.

Wheres your bench at?
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post #106 of 500 (permalink) Old 09-14-2008, 08:11 PM
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We should. And that would motivate me to actually sort out my camera and post a video aswell.

Wheres your bench at?
Well I just started lifting again but I did 150x5x5. My max all time is 205 but I couldn't do that now for sure




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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #107 of 500 (permalink) Old 09-18-2008, 06:36 PM Thread Starter
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I don't like the look of this 5x5 program. The volume and workload are low, the starting off low and hitting your current 5rm after 4 weeks seems ridiculous and theres no curls.

And DLing for more than 3 reps for sets is gay.
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post #108 of 500 (permalink) Old 09-18-2008, 08:22 PM
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You mean just a basic 5x5? Ya I dont like that template either... I would never do 5x5 wit deadlifts either... but 5x5 for squats and bench is good. You should do this routine:

Day One; Press
-Back squats 5x5
-OH Press 6x3
-Dips 4x5
-1 ar DB OHP 3x3

Day Two; Pull
-Powercleans 8x2
-Deadlift/deadlift variation 5-6x1-3
-BORs 3x5
-Chins/pulls 3x5

Day Three; Assistance
-Back squats 5x3
-DE Bench Press @ 70% 6x3
-Dumbell Rdls 3x8
-Hammer curls 3x8

DE Bench Press refers to dynamic efort... so you use 70% of your 1 rep max and do 6 sets of 3 reps, focusing on speed on each rep.




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post #109 of 500 (permalink) Old 09-19-2008, 06:39 AM Thread Starter
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I'm gonna be doing something like that or else a full bdy w/o 3 days a week, everythings a bit ****ed up at the moment because I just moved, now I have to go use a gym where the only people I know who go theres idea of a workout is grabbing two 20lb DBs and doing 4 sets of arm exercises.
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post #110 of 500 (permalink) Old 09-20-2008, 07:24 PM Thread Starter
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Yesterdays shit

Back Squat
65kg x 8
80kg x 6
x 5


SLDL
65kg x 6
105kg x 1(kee gives out)

Pull ups
BW x 30

Todays shit
Bench
65kg x 8
70kg x 6 x 2
70kg x 5 x 2

OH Press
5okg x 5
x 6 x 3

Dips
BW x 8 x 4


I have to start going to a gym as soon as I make sure I don't have aids, so sometime next week probably. "You gotta work on the guns, especially for boxing." This is what my future gym partner said to me today, and he wasn't ******* joking. He also seemed surprised to hear I train "Legs".
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