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  1. #41
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    Quote Originally Posted by Sorrow View Post
    Interesting mix. And you did hit a sumo pr 4 days before.
    This upcoming training week will be similar followed by a deload before I see where I'm at with my squat and bench numbers and if they've increased.
    M. Ed. Ex Phys

  2. #42
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    12/11

    Transmutation Week 2, Day 1

    Close Grip (2-board)
    275x7
    315x6 PR

    Unilateral HS Rows
    145x10
    170x10x3

    Rope Pressdowns/Facepulls
    70x12x3/90x10x3

    The plan was to hit CG incline, but I couldn't find my groove on it and decided to switch. I was a bit hesitant to do full CG since the strain a few weeks back, so I threw made it a 2-board press. Also, my more narrow grip on bench requires more triceps strength and it's just all around easier on the shoulders.
    M. Ed. Ex Phys

  3. #43
    A 1k Club Member Feedback Score 0 VayneZ's Avatar
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    You're a hardcore man Rodja!

    I enjoy reading your technical workout summaries. Gives me ideas I can inculcate in my workouts.

  4. #44
    Established Member Feedback Score 3 (100%) Sorrow's Avatar
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    Yeah, looking forward to your results man. Been alot of solid workouts

  5. #45
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    12/12

    Transmutation Week 2, Day 2

    Sumo (+80# chains)
    465x2
    505x2
    525x1 (barely locked it out; grip was failing)

    Low Box Squat (doubled green bands)
    315x2x7

    Standing Cable Crunches
    100x15
    120x15x3

    DB Side Bends
    50x15x2

    First time I've done ME with chains, so everything I did on them was a PR. I was hoping to get a bit more and I could if I strapped, but I am in the middle of an overreaching phase and need to be a tad cautious with my recklessness right now. I'll be shirting up tomorrow along with breifs and suit bottoms on Sunday before hitting a deload and testing myself.
    M. Ed. Ex Phys

  6. #46
    Super Moderator Feedback Score 2 (100%) DJM's Avatar
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    Quote Originally Posted by VayneZ View Post
    You're a hardcore man Rodja!

    I enjoy reading your technical workout summaries. Gives me ideas I can inculcate in my workouts.
    he is badass, elite fitness mold

  7. #47
    Established Member Feedback Score 1 (100%) Rulk's Avatar
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    Rodja, you ever use straps for deads? Or any pullling excercise for that matter.

  8. #48
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    Quote Originally Posted by NOA View Post
    Rodja, you ever use straps for deads? Or any pullling excercise for that matter.
    Very, very rarely on deads. I think I've used them once or twice this year for them, but I do use straps on Kroc rows.
    M. Ed. Ex Phys

  9. #49
    A 1k Club Member Feedback Score 3 (100%) Scope75's Avatar
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    Very impressive numbers and detailed log!!

  10. #50
    Established Member Feedback Score 1 (100%) Rodja's Avatar
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    12/16

    Transmutation Week 2, Day 4

    SSB Low Box Squat (+80# chain)
    420x2
    460x1x3
    5 reps

    SLDL
    145x10x4

    Rollouts
    BWx10x4

    Session was absolutely awful. No burst off of the box and technique was not very good. However, this is exactly what I wanted as it means that I have successfully overreached to now deload and then hit some new PRs.
    M. Ed. Ex Phys

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