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Training Log: Squat
Shoulder stretch, roller, leg stretch with band
Warm up sets
Working sets:
320 x 5
365 x 3
405 x 1
Assistance work:
Deadlift (BBB [50% of working 1RM])
255 x 10 x 5
Hanging leg raises (bent knees, need to work on these):
BW x 10 x 5
Roller
Went ok today, but squats felt heavier than they should have. Not exactly sure why, but am heading into a deload next, which will be good. That will be the end of month 1 of the Boring But Big 3 month challenge. Next month I’ll still be sticking to the exact number of reps for each working set, but upping the assistance work from 50% to 60% numbers. Yep.
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Training Log: Bench Press
Shoulder stretch, roller
Warm up sets
Working sets:
180 x 5
205 x 3
230 x 1
Assistance work:
Push Press (BBB [50% of working 1RM]):
115 x 10 x 5
Barbell Row (BBB [50’ish% of working 1RM]):
115 x 10 x 5
Tricep Pushdown (using EFS Pro mini band doubled over top of rack):
Band x 10 x 3
Curls:
35 x 10 x 3
Roller
Wanted to get in multiple reps at 230 since it went up so easy, but sticking to the Boring But Big 3-month challenge program. I can already tell this should be exactly what I needed. -
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“1UP Mushroom” Mushroom Burger!
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Training Log: Deadlifts
Shoulder stretch, roller, leg stretch with bands
Warm up sets
Working sets:
360 x 5
405 x 3
455 x 1
Assistance work:
Squat (BBB [50% of working 1RM]):
225 x 10 x 5
Ab crunch (ball):
BW x 10 x 5
Roller
Great session this evening. 455 went up easily, which I was happy about.
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……things got pretty weird after that
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Beautiful Bookstore (via The Design Ark)
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Training Log: Push Press
Shoulder stretch, roller
Warm up sets
Working sets:
160 x 5
180 x 3
200 x 1
Assistance work:
Bench Press (BBB [50% of working 1RM]):
125 x 10 x 5
Pull ups (used wide underhand grip):
BW x 10 x 5
Tricep pushdown (using EFS Pro mini band doubled over the rack):
Band x 10 x 3
Roller
Great training tonight, looking forward to deadlifts.
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How a Regularly Scheduled Phone Call and a Little Research Can Reduce Your Monthly Bills Twice a Year
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How to Roll Your Own Awesome Drag-and-Drop File Sharing Service
via lifehacker.comNot sure I have a use for this, but it is definitely interesting. I’m quite a big Dropbox fan (referral link here: http://db.tt/hfiJvaL ) — but if you prefer to ‘roll your own’ - this is a great write up.
