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Old 11-22-2009, 10:38 AM   #14
james forshaw
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Strength

Bench Press 5x5 (set 5RM)
5x90kg
5x95kg
5x97.5kg
5x100kg
5x102.5kg (definitely a new 5RM PR)

Power Clean/Clean doubles, then flip to single cleans
70kg PC/C
80kg PC/C
90kg PC/C
100kg PC
102.5kg Sq C
105kg Sq C
110kg Sq C
112.5kg MISS

Abs
15-13-11-9-7 w/ 60ish secs rest
Decline reverse crunches

Then
2x12
Decline sit-ups (full ROM)

Man, my abs are going to be sore tomorrow. Bit of a strange one lately, only because of the CFFB programming I'm benching a lot more than I ever do (probably only a couple of times in the past year) and I've also began working my abs again. Usually I just take the work from heavy compound movements to be enough. Not sure why I've returned to it. Will just have to see if it benefits me in any way whatsoever.
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