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  1. Wednesday: Max Effort Lower Body

    by , 03-01-2012 at 02:05 PM
    Squat: Barbell
    [LIST][*]375lbs x1[*]415lbs failed[/LIST]Assistance:
    [LIST][*]Standing abs[/LIST]Comments: I came up a little short of what I was hoping. I took some videos of two of my warm up sets and the failed attempt and it really shows the weakness in my back and hams when the weight gets heavy. My arch is tight on the way down and then disappears half way up as my hips shoot up. I need to work on keeping a tight arch in the lower back and upper back especially.
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  2. Wednesday: Max Effort Lower Body

    by , 02-22-2012 at 06:21 PM
    Squat: (80lbs cambered bar)
    [LIST][*]Warm up[*]385lbs x1[/LIST]Assistance:
    [LIST][*]Goodmornings[*]Calves[*]Standing Abs[/LIST]
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  3. Monday: Dynamic Effort Upper Body

    by , 02-20-2012 at 07:09 PM
    Bench: (blue bands)
    [LIST][*]95x3x3[*]115x3x3[*]135x3x3[*]145x3[/LIST]Pullups:
    [LIST][*]+20lbs x6[*]+40lbs x5[*]+20lbs x5x3[*]x10[/LIST]Assistance:
    [LIST][*]Triceps[*]Standing abs[/LIST]
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  4. Max Effort Upper Body

    by , 02-17-2012 at 07:35 PM
    Bench:
    [LIST][*]195lbs x3[*]185lbs x3x10[/LIST]Pullups: No added weight
    [LIST][*]5 sets of 10[/LIST]Dips: 1 set of 20

    Abs:
    [LIST][*]GHR situps[*]bumbell sidebends[/LIST]
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  5. Wednesday: Max Effort Lower Body

    by , 02-15-2012 at 06:17 PM
    Squat: To a box below par. touch & go
    [LIST][*]Warm up sets[*]335x5[*]285x10[*]255x15[*]235x20 (PR)[/LIST]Assistance: Just did a set of 20 swings and stretched a little.

    Comments: PRs everywhere this week. I've done more than 335x5 in the past but not since I did smolov. I'm going to lay off the straight bar squats for a while and work on some spider bar stuff and goodmornings.
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