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Thread: MG's SPF South Carolina Meet log 4/19/14

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    Train Hardcore!!! muscle_g's Avatar
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    MG's SPF South Carolina Meet log 4/19/14

    Started getting ready for the South Carolina SPF meet this week it is on April 19th. I have hired Wade Johnson to help me train for this meet. So here we go

    Monday 1/6/14 Bench(WK 1)


    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Cable Side Rotators: 10x15, 2 sets
    Pulldowns: 70x12, 85x12

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x1
    240x6
    245x6
    225x8

    Slingshot Bench
    255x6
    265x6

    Flat DB Press
    20x35
    40x25, 2 sets

    Hammer-High Rows(weight on each side)
    75x12
    85x12
    95x12
    Rear Delts on Pec-Dec
    100x12
    110x12
    120x12

    Hammer Curls
    25x12
    30x12
    35x12

    Hammer Shrugs(2sec static hold)
    185x3x12

    Seated Crunch Machine
    PL3x50
    PL4x50

    (That was it. Everything felt good. Had to strain a little harder with the 245 for 6.)
    Last edited by muscle_g; 01-09-2014 at 08:25 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

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