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Old 06-22-2011, 01:56 PM   #333
Kevin Shaughnessy
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Join Date: Feb 2010
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Wednesday June 22nd

Bench Press - Paused
45x10
95x5
115x5
135x5
165x3
185x1
205x1
215x0
155x4x4
165x1x4


I'm going to try something different for my upper body, basically I'll have a heavy day where I bench for volume (4-7 sets of 2-5) in the upper ranges of 1RM (75-90%), a medium day 48 hours later where I close grip bench for volume (5 sets of 5-8 reps, 70-80% of max) and a light hypertrophy day where I do 50-55% of max with minimal rest. Each of these days I'll do bodybuilder style assistance on the press 4x10 1-2 minutes rest, 3x5 row LP, and one burn out set of 30 barbell curl adding weight in an LP. I'll auto-regulate the volume to an extent, going for PR's when I feel strong.

Seated Dumbbell Press
30'sx4x10


Could really feel the upper back working.

Pendlay Row
160x3x5


Easy.

Barbell Curl
45x30


I got alot of arm growth doing dumbbell rows for 30 reps, hopefully I get the same effect with curls.
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