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Monthly Archives: November 2013

Training – Bench Press

Friday 29 November 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1001 x 1201 x 1401 x 1601 x 17010 sets of 3 x 140 (paused) OHP (kg) 5 x 405 x 605 x 804 x 90 BTN PressPullupsDipsBicepsTriceps various Notes:Weather has gotten cold and …

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Training – Bench Press

Tuesday 26 November 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1001 x 1201 x 1401 x 1601 x 1708 sets of 4 x 132.5 (paused) DipsBicepsTriceps various Notes:Bench was easy. No lift offs whatsoever. I think 180 will be mine at the meet.

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Training – Squat

Thursday 28 November 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1402 x 1801 x 2102 x 232.5 CalvesAbs various Notes:Squats were good! I might have had a 3rd rep as well but my vision started getting blurry during the 2nd rep and I thought to myself not to …

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Training – Squat

Sunday 24 November 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1402 x 1801 x 220 Leg PressLeg ExtensionLeg CurlCalvesAbs various Notes:Squats were hard dammit! I’m supposed to be peaking but today was a dark day in the history of my training log. Must come back stronger or abandon …

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Training – Bench Press

Friday 22 November 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1007 sets of 5 x 125 (paused) OHP (kg) 5 x 405 x 605 x 805 x 60 BTN Press (kg) 10 x 405 x 60 Pull UpsHammer Strength RowDB Lat RaiseDB Rear Lat …

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Training – Bench Press

Wednesday 20 November 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1006 sets of 6 x 115 (paused) Close Grip Bench Press (kg) 2 sets of 9 x 110 Incline Bench Press 2 sets of 9 x 90 Barbell CurlsTriceps PushdownCable Crossover various Notes:Lately I’ve …

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Training – Bench Press

Sunday 17 November 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1001 x 12010 sets of 3 x 137.5 (paused) Bench Press Widegrip (kg) 2 sets of 10 x 100 Triceps PushdownDipsTriceps Lying ExtensionBarbell CurlsCable Crossover various Notes:I’ve never done 10 sets of 3 with 137.5kg …

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Training – Squat

Friday 15 November 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1402 x 1803 x 227.53 sets of 2 x 227.5 Leg PressLeg ExtensionLeg CurlCalvesAbs various Song of the day: Notes:Very good session! Peaking cycle is going according to the plan. 227.5 must be a new 3RM. The only …

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Training – Bench Press

Thurdsay 14 November 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1002 x 1208 sets of 4 x 130 (paused) OHP (kg) 3 sets of 5 x 8010 x 6010 x 40 DB Row (lbs) 4 sets of 10 x 100 CrossoverDB Lat RaiseDB Rear Lat …

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