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Old 11-12-2009, 10:57 AM   #14
james forshaw
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Join Date: May 2008
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ME

Bench Press 5x5 (set 5RM)
5 x 80kg
5 x 85kg
5 x 90kg
5 x 92.5kg
5 x 95kg

Back Squat (HB Olympic) 10x3 DE w 30s rest
100kg

Metcon
10-9-8-7-6-5-4-3-2-1
Deadlift 90kg
Pull-ups

Time: 7 mins 51

Bench was good, despite my contempt for it and hardly ever doing it. Was going dizzy on the squat, 30 reps is a lot! The metcon destroyed me. Rx'd on CFFB was 150% BW but my back was killing even with 90kg. I don't think high-rep deads are safe, the only time I'll implement them in future is ME or very heavy, low-rep metcons.
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