Wednesday, November 16, 2016

Back To the Ending

PRESS:
Bar x10
50lb x3
65lb x3 
75lb x3 
[85lb x5] 5x 
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BENT BARBELL ROWS:
Bar x10
50lb x3
65lb x3 
[75lb x5] 5x 
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UNIVERSAL BAR:
[O.H. tricep ext x20 / Front "punch" x20 / Curls x20] 3x 
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PLATE PULLOVER / PRESS
25lb x20
35lb x10
45lb x5 
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DEADS:
95lb x3
135lb x3 
155lb x3 
[185lb x5] 5x 
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RDL CIRCUIT:
3 Sets of the following,  RDL increased in weight ea set
RDL bar x10 / 65lb x8 / 85lb x4
High knee step ups (2' box) x5 ea leg
Leg dips x5 ea leg
Side jumps x5 ea leg
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[Plank plate circles (5lb plate) x10 ea / plank plate knee to chest (5lb plate) x10 ea] 3x 
*** A plank plate circle is getting into a pushup position and moving a 5lb plate  in a circular pattern. The knee to chest is the same position, but the plate is under your toe and you bring your knee to your chest***
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I'm happy to say that my deadlifts are FINALLY back to 5 sets of 5 at 185lb!  I was able to finish all the sets/reps but I think I'll keep the weight the same the next time. I completed it, but it still wasn't moving easy enough for my liking. I'm happy though, and proud. The presses felt good. Most were push presses but I was able to do a few strict presses at 85lb.  
I'll post the picture of the universal bar for those not familiar with it. I have to say, I think it's one of my favorite pieces of equipment.  I love that you can rotate your grip through the movement; it gives it that extra little kick to really make you feel it.


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