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  1. #61
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    How's the elbow? Sucks getting old .................
    Do it!

  2. #62
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    March 14

    ok, spent a lot of time working on a routine to stick with yesterday, and decided on the full on version of Wendlers 531. I spent a shit load of time making spreadsheets for the next two months of workouts, so let's hope I can stick with it...my biggest problem has always been workout ADD. (as some of you know)

    Deadlift Day

    Deads
    225 x 5
    245 x 5
    280 x 12
    245 x 5
    225 x 10

    Squats BBB
    175 x 10
    175 x 10
    175 x 10
    175 x 10
    175 x 10

    Chinups
    10
    9
    7
    8
    7

  3. #63
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    March 16

    Bench Press
    175 x 5
    205 x 5
    230 x 12
    245 x 5

    Underhand Rows
    155 x 10
    155 x 10
    155 x 10
    155 x 10
    155 x 10

    Overhead Press BBB
    95 x 10
    95 x 10
    95 x 10
    95 x 10
    95 x 10

  4. #64
    Thats Dr. Keke to you!
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    What do your rest intervals look like?
    Fucking Determined!

  5. #65
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    March 18

    Squats 531
    185 x 5
    215 x 5
    245 x 12
    257.5 x 5

    Deadlifts BBB
    277.5 x 5
    277.5 x 5
    277.5 x 5
    277.5 x 5
    277.5 x 5

  6. #66
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    Quote Originally Posted by KelJu View Post
    What do your rest intervals look like?
    as long as I want on the 531 sets, and I try to stick with 90 sec for everything else

  7. #67
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    3/20/14

    Bench Press
    195 x 8
    225 x 6
    255 x 4
    225 x 6
    195 x 8

    Underhand rows
    155 x 8
    180 x 6
    205 x 4
    180 x 6
    155 x 8

    Shoulder Press
    120 x 8
    135 x 6
    152.5 x 4
    135 x 6
    120 x 8

  8. #68
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    3/21/14

    Deadlifts
    230 x 3
    265 x 3
    300 x 10

    Rack Pulls
    230 x 10
    230 x 10
    230 x 10
    230 x 10
    230 x 10

    Underhand pulldowns
    110 x 10
    110 x 10
    110 x 10
    110 x 10
    110 x 10

    Underhand Barbell rows
    150 x 10
    150 x 10
    150 x 10
    150 x 10
    150 x 10

  9. #69
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    3/23/14

    chest and shoulders

    Bench Press
    195 x 3
    225 x 3
    252.5 x 8

    Incline DB Press
    65 x 10
    65 x 10
    65 x 10
    65 x 10
    65 x 10

    Dips
    10
    10
    10
    10
    10

    upright rows
    80 x 10
    80 x 10
    80 x 10
    80 x 10
    80 x 10

    Rear Laterals
    30 x 10
    30 x 10
    30 x 10
    30 x 10
    30 x 10

  10. #70
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    3/25/14

    Legs and Bis

    Squats
    210 x 3
    240 x 3
    270 x 8

    Lever Squats
    220 x 10
    220 x 10
    220 x 10
    220 x 10

    Close Grip Underhand Pulldowns
    115 x 10
    115 x 10
    115 x 10
    115 x 10
    115 x 10

    Hammer Curls
    35 x 10
    35 x 10
    35 x 10
    35 x 10

  11. #71
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    3/27/14

    Bench Press
    205 x 8
    205 x 8
    205 x 8
    205 x 8
    205 x 8

    Barbell Rows
    155 x 8
    155 x 8
    155 x 8
    155 x 8
    155 x 8

    Seated OH Press
    120 x 3
    135 x 3
    155 x 9

    Chinups
    BW x 3
    BW+10 x 3
    BW+37.5 x 7

  12. #72
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    3/28/14

    Squats
    215 x 8
    215 x 8
    215 x 8
    215 x 8
    215 x 8

    Rack Pulls
    255 x 8
    255 x 8
    255 x 8
    255 x 8
    255 x 8

  13. #73
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    3/30/14

    Bench Press
    210 x 5
    235 x 3
    265 x 6

    Incline DB Press
    80 x 8
    80 x 8
    80 x 8
    80 x 8
    80 x 8

    Dips
    BW+45 x 8
    BW+45 x 8
    BW+45 x 8
    BW+45 x 8
    BW+45 x 8

    Rear Laterals
    35 x 8
    35 x 8
    35 x 8
    35 x 8
    35 x 8

  14. #74
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    4/1/14

    Squats
    225 x 5
    255 x 3
    285 x 5
    255 x 3
    225 x 5

    Lever Squats
    250 x 8
    250 x 8
    250 x 8
    250 x 8

    Underhand Close Grip Pulldowns
    130 x 8
    130 x 8
    130 x 8
    130 x 8
    130 x 8

  15. #75
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    4/3/14

    seated oh press
    130 x 5
    150 x 3
    160 x 6
    150 x 5
    130 x 5

    db shoulder press
    62.5 x 8
    62.5 x 8
    62.5 x 8
    62.5 x 8
    62.5 x 8

    floor press
    175 x 8
    175 x 8
    175 x 8
    175 x 8
    175 x 8

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