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09-02-2010, 10:46 PM
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#11
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New Member
Join Date: Aug 2008
Posts: 34
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Friday 03/09/10: "5/3/1" Back Squats
Olympic Back squat work (KG's): 95 x 3, 110 x 3, 120 x 7 rep PR
Front squat (KG's): 70 x 5 x 10
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09-03-2010, 10:11 PM
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#12
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New Member
Join Date: Aug 2008
Posts: 34
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Saturday 04/09/10: Assistance Work
Hamstring workout:
A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest
Standing Good Mornings (KG's): 50 x 2 x 8
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09-05-2010, 12:14 AM
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#13
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New Member
Join Date: Aug 2008
Posts: 34
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Sunday 5/09/10: "5/3/1" Overhead Press
Overhead Press work (KG's): 40 x 5, 45 x 3, 52.5 x 4 rep PR!
Assistance Exercises:
Close grip Bench Press (KG's): 50 x 5 x 10
Cable Straight Back Seated Row: 3 x 12
Face Pulls: 3 x 15
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09-06-2010, 12:43 AM
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#14
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New Member
Join Date: Aug 2008
Posts: 34
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Monday 6/09/10: Front Squats
Front Squat Work (KG's): 100 x 10 x 3
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09-07-2010, 01:59 AM
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#15
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New Member
Join Date: Aug 2008
Posts: 34
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Tuesday 7/09/10: "5/3/1" Bench Press
Bench Press Work (KG's): 55 x 3, 60 x 3, 67.5 x 11 rep PR
Close-Grip Bench Press (KG's): 40 x 12 x 5
Barbell Triceps Extensions: 12 x 3
Chest-supported Rows (KG's): 25 x 12 x 3
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09-07-2010, 10:29 PM
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#16
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New Member
Join Date: Aug 2008
Posts: 34
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Wednesday 8/09/10: "5/3/1" Back Squats
Back Squat Work (KG'S): 102.5 x 5, 115 x 3, 127.5 x 6 rep PR!
Speed Back Squats (KG's): 100 x 10 x 2 (done on the minute)
Bulgarian Split-Squat: BW x 3 x 15
Hammer Curls (KG's): 12.5 x 2 x 20
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09-09-2010, 07:16 PM
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#17
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New Member
Join Date: Aug 2008
Posts: 34
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Thursday 9/09/10: Rest Day
Friday 10/09/10: Speed Bench + Accessory Work
Speed Bench Press (KG's): 50 x 3 x 8
Chest-supported Rows (KG's): 30 x 10 x 5
Hamstring workout:
A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest
Hammer Curls (KG's): 15 x 20, 15 x 12
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09-13-2010, 12:24 AM
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#18
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New Member
Join Date: Aug 2008
Posts: 34
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Sunday 12/09/10: Back Squats
Back Squat (KG's): 140 x 1 x 5
Did some back squats to see where I am at. They felt quite easy, meant to have a deload week on the '5/3/1' program......hmmm not sure what to do
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09-15-2010, 02:57 PM
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#19
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New Member
Join Date: Aug 2008
Posts: 34
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Wednesday 15/9/10: Back Squats
Worked up to a single at 145KG
Back Squat Work (KG's): 120 x 3 x 10
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