enetblazin4eva :: eat . train . sleep

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 3 years ago '04        #121
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597

[video - click to view]


cycle 1 / wave 3 / week 8

rep squat
(06/27)

competition stance squat: 135x5 225x5 315x5 375x5 415 x 5 reps x 3 sets

front squat: 135x5 185x5 235x3 275x1 315x1 345 x 1 rep x 2 sets

pause squat (pause at parallel): 135x5 225x5 315x5 385 x 3 reps x 2 sets

dumbbell walk: 100 x 20 seconds x 4 trips

leg curl: 190 x 15 reps x 3 sets

good morning: 135x12 185x12 225 x 12 reps x 3 sets



bro day (06/28)

overhead press: 95x5 135x5 175x5 205x3 225x1

seated db press: 50x12 60x12 70x12 80x12 90x13

upright row: 95x8 115x8 135x8 155x8

seated lat delt apex fly: 90x12 120x12 150x3x16-20

face pulls: 110x3x15

seated post delt apex fly: 115x3x13




cycle 1 / wave 3 / week 9

rep deadlift
(07/01)

competition stance deadlift: 135x5 225x5 315x5 385x3 430 x 5 reps x 3 sets

block pull: 225x3 315x3 405x3 495 x 2 reps x 2 sets

2” deficit pull: 135x5 225x5 315x5 405 x 3 reps x 2 sets

lat pulldown: 175 x 15 reps x 4 sets

behind the back shrugs: 135x10 225x10 315 x 10 reps x 3 sets

dumbell walk: 100 x 20 seconds x 4 trips


Weight: 242



explosive bench (07/03)

competition bench press: 95x5 135x5 185x5 225x5 260 x 2 reps x 5 sets

close-grip bench press: 135x5 205x5 245 x 5 reps x 3 sets

incline bench press: 105x6 135x6 165x6 195 x 6 reps x 3 sets

pendlay row: 185 x 15 reps x 4 sets

side/front raise: 30 x 10 reps x 3 sets

pull-ups (amrap): 18,15,11 x 3 sets



heavy squat (07/04)

competition stance squat: 135x5 225x5 315x5 385x3 435x 2 reps, 450 x 1 rep, 460 x 1 rep, 385 x 14

good morning: 135x10 185x5 225x5 265x5 295x3

dumbbell walk: 100 x 20 seconds x 4 trips

45' hypers: 100 reps

reverse lunges: 100 reps

dips: 50 reps

pull-ups: 30 reps
* 500 squat



bro day (07/05)

overhead press: 95x5 115x5 135x5 155x5 175x5 195x5

seated db press: 50x10 65x10 80x10 90x10 100x11*

seated cable row: 100x10 150x10 200x10 250x2x10-12*

seated lat delt apex fly: 90x12 120x12 150x3x16-20*

upright row: 95x8 115x8 135x8 145x8

pec deck: 150x15 200x15 230x2x15+*

face pulls: 110x3x13
 3 years ago '04        #122
enetblazin4eva 4 heat pts OP
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avatar space
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$11,116 | Props total: 597 597

[video - click to view]


cycle 1 / week 10 (mock meet week)

day 1


squat: 140 x 8 reps x 3 sets

bench: 100 x 8 reps x 3 sets

deadlift: 155 x 8 reps x 3 sets


Weight: 241.8



day 2

bench: 95x10 115x10 135x10 185x10 225x10 250 x 1 rep x 3 sets



day 3

squat: 140 x 8 reps x 3 sets

bench: 100 x 8 reps x 3 sets

deadlift: 155 x 8 reps x 3 sets


Last edited by enetblazin4eva; 07-10-2014 at 06:27 PM..
 3 years ago '04        #123
enetblazin4eva 4 heat pts OP
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avatar space
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$11,116 | Props total: 597 597

[video - click to view]


cycle 1 / one rep max day


squat: 140x8 230x5 300x2 350x2 400x1 440x1
480x1
510x1 * powerful rep so bumped it up

530x1

* dat feelin when standing there with the bar on traps after new pr



bench: 100x8 170x5 210x2 240x1 280x1 315x1
345x1

355x1
* shaky but another pr; shut it down on bench after this



deadlift: 150x8 250x5 305x2 360x1 405x1 460x1
500x1
520x1
540x1
* kept oly shoes on for every set


a. 45' hypers: 25x4x20
b. decline sit-up: 25x4x20



Planned to be finished first cycle of the cube last week so I booked a full body myofascial injection therapy session and didn't realize it was before I planned to max out on my lifts. Took a few days off to recover and did de-load day 1 but felt fresh as fu*k.

Bulked on shawarma last night and had Stop Whining, Start Grinding - Motivational Video playin in the whip on way to gym. 1425@243
 3 years ago '09        #124
JewsusChrist 211 heat pts211
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$17,406 | Props total: 74 74
Only thing thats confusing me is the one max rep sets or 3 rep max sets. Is it more helpful that way?

I usually do for example dumbell press

50lbs one set 8-12

70lbs one set 8-12

95lbs one set 4-6

90lbs one set 4-6

then

80lbs 6-8 followed by 45-50lbs burn out

then im just done gotta take a break

is it more efficient to do lets say 100lbs one rep 3 sets?
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