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Old 03-23-2013, 08:04 AM   #16
Vaas Montenegro
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Default Re: Getting forged under the iron

23.03.2013

Press
Warmup
45kg 3x5

Deadlift
Warmup
112.5kg 1x5

Pullups
+5kg 3x5

Facepulls
26kg x a bunch

Plank
+15kg 30sek x 3
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Old 03-25-2013, 08:45 AM   #17
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Default Re: Getting forged under the iron

25.03.2013

Deadlift
Warmup
115kg 1x5

Rows
60kg 3x5 - alot stricter

Press
Warmup
47,5kg 3x5 - Bench was being used.

Plank
15kg 40sek x 3

Notes
-Feeling a cold creeping up on me.
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Old 03-28-2013, 07:31 AM   #18
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Default Re: Getting forged under the iron

28.03.2013

Deadlift
Warmup
117.5kg 1x5 - form starting to break down.

Bench
60kg 3x5 - starting light

Pullups
10
7
7

Ab rollouts
3x5

Notes
- feel sick
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Old 03-29-2013, 06:22 AM   #19
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Default Re: Getting forged under the iron

29.03.2013

5 km jog with my dog. She sprints back and forth the first 3-4 km. then the last 1 km, she suddenly has to piss 10 times..
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Old 03-30-2013, 09:48 AM   #20
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Default Re: Getting forged under the iron

30.03.2013

Deadlift
Warmup
105 kg - on step back, two forward. Form sucked.

Calves
15kg 5x5

Plank
+15kg 45sek x 3

Rear delt work
10kg 3x10

Bench
Warmup
62,5kg 3x5
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Old 03-31-2013, 07:30 AM   #21
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Default Re: Getting forged under the iron

2 day program, as I will do more conditioning

Day 1
Deadlift 1x5
Calfs 5x5
Bench 3x5
Rows 3x5
Planks 3 sets

Day 2
Deadlit 1x5
calfs 3x10
OHP 3x5
Pullups 3x?
Ab rollouts 3x?
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Old 04-01-2013, 05:01 AM   #22
Vaas Montenegro
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Default Re: Getting forged under the iron

01.04.2013

Deadlift
Warmup
107,5kg 1x5 - moar glute activation

Calfs
15kg 3x10

OHP
45kg 3x5

Pullups
9
8
8

Ab rollouts
5
5
3 - hmm, just wasn't happening.

Rear delt work
10kg 3x12
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Old 04-03-2013, 08:00 AM   #23
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Default Re: Getting forged under the iron

Know what? **** it. I think I'll squat today, and see what happens. Don't have any hip flexor pain now.

1
Squat 3x5
Press 3x5
Deads 1x5
Rear delt work
Planks

2
Squat 3x5
Bench 3x5
Barbell Rows 3x5
Rear delt work
Ab rollout
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Old 04-03-2013, 09:59 AM   #24
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Default Re: Getting forged under the iron

Too much hip flexor pain while squatting. Disregard above post
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Old 04-03-2013, 10:03 AM   #25
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Default Re: Getting forged under the iron

03.04.2013

Deadlift
Warmup
110kg 1x5 - technique felt good

Bench
Warmup
65kg 3x5

Calfs
20kg 5x5

Rows
62.5kg 3x5

Rear delt work
10kg 3x14

Planks
15kg 50sec x 3
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Old 04-05-2013, 05:41 AM   #26
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Default Re: Getting forged under the iron

I honestly have no clue, but here is what i'l do strength wise for the rest of the month. I'll also do conditioning and skill work, but I won't log it.

1
Deadlift 1x5 - try new pr
Rows 3x5 - try new pr
Bench 3x5 - linear progress
Calves 5x5 - will go up 5kg each week.
Rear delt work 3x?
Planks 3 sets

2
Deadlift 1x5 - lighter set
Pullups 3x6 - just getting some work in. Not to exhaust
Press 3x5 - linear progress
Russian twists 3x?

3
Deadlift 1x5 - new pr
Rows 3x5 - new pr.
Bench 3x5 - linear progress
Calfs 3x10 - up it each week
Rear delt work
Hanging leg raises

Still can't squat
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Old 04-05-2013, 12:31 PM   #27
Vaas Montenegro
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Default Re: Getting forged under the iron

05.04.2013

Deadlift
Warmup
112,5kg 1x5 - defintly have more in me. Form felt good. All the glute activation is working.

Bench
Quick warmup
67,5kg 3x5

Pullups
8
8
8

Calfs
20kg 3x10

Rear delt work
10kg 3x10

Plank
15kg 55sec x 3 - Hot girl, with amazing ass strecthing in front of me. Was hard to focus.
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Old 04-08-2013, 12:58 PM   #28
Vaas Montenegro
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Default Re: Getting forged under the iron

08.04.2013

Deadlift
Warmup
115kg 1x5

Calves
25kg 5x5

Rows
60kg 3x5

Bench
Warmup
70kg 3x5

Plank
15kg 60sec x 3
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Old 04-11-2013, 10:02 AM   #29
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Default Re: Getting forged under the iron

Trained yesterday. forgot to log, nothing special to report though.
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Old 04-12-2013, 08:38 AM   #30
Vaas Montenegro
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Default Re: Getting forged under the iron

12.04.2013

Deadlift
Warmup
117.5kg 1x5 - Pretty sure im good for more

Bench
Warmup
72.5kg 3x5

Calfs
25kg 3x10

Rows
62.5kg 3x5

Rear delt work and abs
Leg raises suck. I feel nada
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