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Tuesday, July 30, 2013
bench...with a few tweaks
Warm up: Band and DB Movements
Bench: 2 x 20 X Bar
95 x 10
2 x 5 x 135
195 x 5
230 x 4
264 x 3
300 x 2
335 x 6....should have stopped at 5 the 6 th one was ugly. But damn my shoulder felt pretty good.
3 x 8 x 265
Pull Downs: 5 x 10 x some weight
Arm curls : 3 x 10 x Don't give a fuck
Push downs: 4 x 12 X some weight
Pull aparts: 100 total reps done between sets of direct arm work.
Before someone screams YOUR not doing 5/3/1!!! I would say your partially right but I'm pretty much sticking with the basic principles and utilizing the same percentages. Case in point my last heavy set was 95% of my training max. Lets just say I'm going on my instincts right now and feeling things out and looking over old logs to see what has worked and hasn't since I've been back at it.
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