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drifters log return to competitave lifting...

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    #32
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Front Squats

    60*5
    80*3
    90*3
    95*1
    100*1
    105*1--pb

    sumo deadlifts
    5*5 @ 90kg really fast

    45 degree back raises

    5*4sets with 30kg

    glute ham raises
    6*4 with mini bands

    some fancy abb work...:p


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    #33
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    whoo must keep this updated... anyways day 2 of deload week today so not much happening bodyweight 97kg


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    #34
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    I blame hanley for not annoying me enough to keep this filled out...

    trying out some new stuff at the moment. doing some serious volume, on wk2 of 3 wk cycle and as straying away from the westide stuff a good bit now..

    mondays 5*5 bench
    tuesdays 6*3 squat
    thursdays 1 board presses
    fridays uber low box squats and hex bar deadlifts

    bodyweight at 97kg ish if i could drop another 4 kg id be happy but i havent really beinbg trying..

    anyways thursday wk2

    ME bench

    60x5
    80x5
    100x3 off 2 inch board now..
    110x3
    115x3
    120x3
    125x1
    130x1
    132.5x1

    t-bar rows
    50x8
    60x8
    65x8
    70x8

    barbell tricep extensions
    4 sets 8 reps at 27.5kg

    hammer curls

    4 sets 8 reps 18kg


    well ive been focusing this past few weeks on keeping my elbows really tucked in by my side and have adjusted the grip out a bit to suit this( i used to be uber close bencher) so im happy enough with todays 132.5kg after mondays 5*5 at 100kg...my pr with the old grip and style was 140kg and hopefully next cycle ill pass that with the new grip...

    note to self...do some cardio...


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