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Thread: 5/3//1 Finally!!!!

  1. #276
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    5/3 "TBT"

    1a)Bench (185) 3x10
    1b)Pullup (BW) 3x8

    2a)Side stepups 3x8
    2b)High inc. bench
    60x7
    65x7
    45x20

    3a)Tricep pressdowns 3x15
    3b)Facepull 3x15

    4)Single leg lying tricep ext (up to 50 x 5-5)
    5)Leg ext.

  2. #277
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    5/5 "TBT"

    1)Close stance squats (235) 3x10

    2a)Rack pull w/5 sec pause
    315 x 3
    365 x 3
    405 x 3

    2b)Pulldowns 2x8
    facepulls 1x12/12

    2c)Low inc. DB JM press
    50x8
    70x2x10

    3a)Seated single leg curls
    60 x 4 x8
    3b)Walking lunges 4x12-15

  3. #278
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    5/7 "upper"

    1)Press
    155 x 1,2,1,2
    Push press 155 x 1,2
    Push press 165 x 1,2
    Push press 185 x 1,2
    Press 155 x 1,2,1,2

    2a)Farmer's offset (100/95) 4x2 trips
    2b)lean away pullups 4x3-5

    3a)Incline JM press up to 175 x 5
    3b)shoulder raises

    4a)tricep pressdowns
    4b)facepulls

  4. #279
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    5/8 "lower"

    1)Deadlift ladders (345) 2x1,2,3,4,5

    2)Seated single leg curls (up to 80x8)

    3)Box squat w/pause 6-8x3 (225-275)

    4)Stepups (bw) 2x25

    5)Single leg ext. (50?) 1x25

  5. #280
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    5/10 "TBT"

    1a)Press ladders (125) 4x2-3-5
    1b)Swing (70) 12x6-8

    2a)Pullup 4x5
    2b)DB floor JM press (70) 4x5

    3a)DB dead stop row (70) 3x10
    3b)Facepull 3x10

    4)Stepups (+32) 2x15

    5)Sing leg ext. 2x15-20

  6. #281
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    5/12 "lower"

    1)Deadlift
    325x2
    345x2
    365x2

    2)Close stance deep squat
    235x3
    255x3
    275x3
    295x3

    3)BB rev lunge
    85x15
    135x10
    BW stepup x 25

    4)1-leg seated leg curl
    50x15
    70x12

    5)Band abduction (black) 2x15

  7. #282
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    5/14 "upper"

    1)press - up to 165x1
    push press partials up to 205x3
    b)power shrugs - up to 305x5

    2a)DB bench (95s) 5,7
    2b)DB rows (95s) same

    3)Seated cable row (205?) 2x5-7

    4a)Bradford press - up to 95 x 10-12
    4b)Pulldown 2x8-10

  8. #283
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    5/15 "lower"

    1)Deadlift
    345x1
    365x1
    375x1
    385x1
    395x1
    295x2x3 [slow eccentric]

    2)Box squat
    up to 305x3
    225x2x8

    3)Single leg ext. 3x15-25

  9. #284
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    5/17 "upper"

    1)Bench
    singles up to 235
    185 - 2x8

    2a)Seated cable row
    triples up to 225
    185 - 2x8

    2b)DB JM press
    up to (80s) x 7

    3a)Farmer's (120s) 3x1-1
    3b)Band pull-aparts (red)
    3c)Seated db press - up to 60sx8

    4a)Triceps

  10. #285
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    5/18 "lower"

    1a)Speed deadlifts - up to 305 x 3x2
    1b)Swings - up 85 x 3x5

    2)Close stance, deep squats, 1 1/4 reps, and bottom partials - up to 255 x 5

    3)Front foot elevated rev lunges - up to 145 x 5 [Next time, split lunge or bottom partials]

    4)1-leg stability ball glute bridge 2x8

    5a)Stepups w/25 lb vest 1x18
    5b)Band abductions

    6)Seated single leg curls - up to 90 x 5

  11. #286
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    5/21 "upper"

    1)partial push presses
    185x3
    195x3
    205x3

    2a)Board presses (205)x5
    3 board
    2 board
    1 board

    2b)Seated cable row - up to 5RM (225)

    3a)Power shrug - up to 325 x 6, 225 x 12 "hang pull"
    3b)single DB press - up to 65 x 5

    4)Facepull

  12. #287
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    5/22 "lower"

    1)Deficit deadlifts [using 35s] up to 385x1
    -standing on two mats, 315x10

    2)Squat up to 335x2x1, 315x3

    3)Reverse lunge - up to 145x10

    4)pullthroughs
    5)Single leg glute bridges
    6)Sing leg curls (60)x20
    7)Single leg ext. (50)x22

  13. #288
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    5/23 "upper"

    1a)Power shrug/pull (235) 3x8-12
    1b)1-arm db bench - up to 85x8

    2a)Press (85) 5x10
    2b)cable row (125) 5x10-12

    3)triceps
    4)chest
    5)shoulders

  14. #289
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    5/24 "lower"

    1)Squat (315) 4x1,2 [<10 mins]

    2a)Double overhand deadlift (semi-straight leg) (205) 7x7
    2b)Rev lunge - standing on pad 7x7/leg

    3a)abduction 3x20
    3b)1-leg curl 3x20
    3c)1-leg ext. 3x20

  15. #290
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    5/26 "upper"

    1)Press
    135x3
    145x2
    155x2
    135x5
    135x5

    2a)Incline CG bench (145) 7x7
    2b)Chin-grip pulldowns (165) 7x7

    3a)HS row machine 45/45 (3x20)
    3b)DB shrugs 35-45 3x10

    4a)Cable curl (70?) 3x10-12
    4b)Cable pressdown (60?) 3x12

  16. #291
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    5/28 "lower"

    1)Deficit deadlift, 35s standing on 2 mats (about 25 height)
    365x1
    375x1
    365x1-1-1

    2)Squats (315) 2x 2-3

    3a)BB rev. lunge
    up to 175x4
    155x8

    3b)Stepups - up to (30/15)x8

    4)1-leg seated leg curls (70)x15

    5)pullthroughs

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