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The (Sidetracked) Road to 3/4/5

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Applying to Uni? Let Universities come to you. Click here to get your perfect place 20-10-2014
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    Getting there
    Dumbell Bench Press
    14x5 20x5 24x5 28x5 32x12 34x7 36x4
    Dumbell Rows
    14x5 20x5 24x3 28x3 32x3 34x4 36x3
    Squats
    40x10 50x5 60x3 70x3 got interrupted
    Deadlift
    80x5 110x3 140x4
    Some pullups
    ran out of time.

    Really want to get some actual proper squatting done. Also want to get some non bodybuilding style pulls down. But must be feeling it.
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    Ok, this is getting embarassing
    Snatches
    20x5 30x3 40x2
    Cleans
    50x2 55x2 60x2
    Sumo Deads
    60x2 80x5 100x2 110x2 120x2 130x1 140x3 120x5
    That was oddly hard.
    Ran out of time.

    Feeling really bloated, no real appetite. This is all just bad.
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    worked up to 75x5 and 80x3 on bench last week
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    Back to 67kg as I lost weight during spring week/going to New Yawk.
    Incline dumbell press
    14x10 20x5 24x4 28x15 30x10 32x6
    Flat dumbell Press
    36x5
    Dumbell rows
    14x7 20x7 24x7 32x7 36x7
    Seated Rows/Machine bench
    work up to 7-8RM
    Hanging leg raise variant/pissing about with back extensions (BW+10kg)
    We'll see what happens
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    Press
    27.5z5 32.5x3 37.5x3 45x12 50x8
    Pendlay Row
    27.5x5 32.5x5 37.5x2 45x12 50x8
    Shrugs 60x5 70x5 80x5
    Deficit Deads (2 inch?: use 10kg instead of 20kg plates)
    122.5x2,2,2
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    Haven't really been sleeping or eating properly. Frankly getting a lot skinnier as we speak. Couldn't sleep so went to the gym mat 7.30. Weird.
    Snatches (felt fast but defo weak)
    20x5 25x3 30x2 35x2 40x2 45x2
    Cleans
    50x2 55x2 60x1
    Deads
    60x8 70x2 80x2 90x2 100x2 110x2 120x2 130x3 140x1
    Dumbell Incline
    10x10 14x5 18x4 22x5 26x5 32x12 34x8 36x5
    Seated strict curls
    10x10 12x8 14x6
    Pressdowns
    ?
    Good Mornings
    20x5 25x5 30x5 35x5 40x3 45x2 50x2
    Bodyweight GHR
    2x3

    Not bad at all. Lots of rest/slow. But whatever.
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    Lost weight, back at 65kg. Quite lean but not overly strong...
    Bench Press
    20x10 40x5 50x5 60x5 70x8 75x3,3,3
    Guillotine Press
    60x5 40x10
    Chinups
    12,10,8,6
    Monkey Chin set
    2x
    Lever work
    Cable curls/pushdowns
    Hanging leg raises
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    Press
    20x5 25x5 30x5 35x5 40x5 45x5 50x7
    Push Press
    55x3,3 60x3
    Pullups
    5x as many sets as I did presses
    curls as elbow was playing up
    Back extensions
    bwx10 BW+15x5,5 BW+20x5
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    Guillotine press is.. bench to the neck right?

    How are you finding that?
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    Yup. I think it's pretty good as a bodybuilding movement. Much better stretch in the pecs at the bottom. A bit dangerous perhaps but I would never do it without a trusted spotter, much less weight than on a normal set of bench press and not really very close to failure at all. I'm sore, far more than I usually would be after a chest workout even if I change something to a more conventional excercise but your milage may vary. I'll keep it just because I feel like training like a little more of a bodybuilder over the next few months just to see where it goes.
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    Deficit Deads
    122.5x10 sets of 1
    110x3
    I will get basic strength back up to scratch. Going to be following a power to the people type template for deads.
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    I show that yet again I am an incurable idiot yesterday
    Smith Inclines
    20x10 30x5 40x5 50x5 60x5 70x5 80x8 90x4 100x1
    Dumbell Rows
    12x10 16x5 22x5 26x5 30x12 34x8 36x5 38x5 40x5 grip gets shot with the big dumbells
    Deadlifts (+5 BW pullups per set)
    60x5 70x5 80x3 90x3 100x3 110x3 120x8
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    Yesteday
    Squats
    work up to 85x2 (5 sets) 85x5
    pullups
    10x5

    Today
    Pullups and Dips
    BWx10 BW+5x5 BW+10x5 BW+15x3 BW+20x3 BW+25x1
    Dips and pullup negatives
    BW+30x3 BW+35x2 BW+40x3
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    Yesterday
    Deficit Deadlifts
    worked up to 123.5x3,2,1,1,1

    Today
    Barbell Bench
    worked up to 70x9 75x6
    Dumbell rows
    worked up to 32x15 36x10 40x5+2 (rest pause)
    Face Pulls/Close Grip Smith Bench (?/70x5+2)
    chinups 10
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    Squats
    20x10 30x5 40x5 50x5 60x5 70x5 80x5 90x5 100x4 110x2 120x1 125x1 (PR)
    45 degree back raises
    10x10 15x10,10
    decline situps
    5x10,10
    ran out of time. Legs hurt regardless.
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    Deadlifts
    50x5 80x5 100x5 110x5 120x5 130x5+1 140x1
    Incline Dumbell
    12x5 16x5 20x5 24x5 28x5 32x12 34x9 36x8
    some pullups etc. Forearm pump of death though
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    Squats
    work up to 100x5,5 105x3 (will get 105x5,5,5 next time)
    Bench
    60x5,5 75x7+1
    Face pulls
    sleep for the rest of the day. It's too hot to really push it. Feel really out of breath for some reason.
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    Snatches
    20x5 30x3 35x2 40x2 45x2 50x2
    Cleans
    55x2 60x2
    Deadlifts
    60x5 80x5 105x5 115x5 125x5 135x4+1 very ****** rep
    Chins
    7,5 slow and controlled
    not much else.
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    Incline Dumbell
    14x5 20x5 24x5 28x5 32x15 34x10 38x4
    Dumbell Row
    14x5 20x5 24x5 28x5 32x17 40x7
    Curls/pushdown/reverse hypers
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    Front Squats
    35x5 50x3 60x2 70x2 80x2 85x2 90x2 95x1
    Chins
    BWx12 BW+5x7 BW+10x5 BW+20x2 BW+15x2,2,2
    Dips
    BWx25 BW+10x12 BW+20x10 BW+30x10
    Curls and face pulls.

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