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Old 11-26-2011, 03:49 PM   #11
Winfield Featherston
Join Date: Jul 2008
Posts: 223


Rack pulls w/scap retraction: sets of 3 at 95, 135, 155, 185, 205, 225, 245, 275, 280, 10 reps at 155

Box squats: 8x45, 7x95, 6x115, 5x135, 4x155, 3x165, 2x175, 1x185, 1x200

Partial squats from rack: 5x135, 5x225, 5x315, 5x365, 5x390, 5x315, 8x225

push press: 5x95, 4x105, 3x115, 3x5x95

2 sets of lever shrugs
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