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Strength Training Beginning Week 14 Saturday

Monday, November 11, 2013

Note: Strength training days are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday.

Beginning Week 14, Saturday, November 9, 2013; Cardio 60-Minutes before breakfast. Body Weight ATG Squats 1x10 followed by stretching exercises.

Monday, November 11, 2013; Cardio 60-Minutes before breakfast. Body Weight ATG Squats 1x10 followed by stretching

SSB Squat 4x5x66, 5x5x96, 3x5x131(15 reps @ 5,685). On Friday I had a failed rep at 216 Lbs. dropping the SSB into the safety straps due to a pulled adductor muscle. emoticon

Today on reaching 131 pounds my progression had to stop due to pain. To continue working my hams and quads I supplemented the squats as follows.
Hamstrings (individually worked) 2x5x10, 3x5x20, 2x5x25, 2x5x30, 2x5x35, 3x5x40 (55 Reps for 1900). No problems experienced. emoticon
Quadriceps 2x5x20, 2x5x40, 2x5x60, 2x5x80, 2x5x100, 2x8x120, 2x5x140, 2x5x160 (43 Reps for 7,920). No problems experienced. emoticon

Overhead Press 2x5x35, 2x5x55, 1x5x85, 5x5x75 (50 Reps for 3,025). False shoulder was the limiting factor in not increasing weight further so I went for volume. emoticon

DL 1x5x135, 5x5x185, (10 Reps for 1,600). The squat mishap affected my DL volume.

Total reps 196 for 20,130 lbs. emoticon
Have a good lift, Earl
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Member Comments About This Blog Post
    OH my gosh, LOVE the " . . . these aren't Weight Watchers pills." So much for the quick fix, eh!

    Good job on the ST even after your run. Excellent.
    1560 days ago
    Good attention to and respect the to lift another day!
    1560 days ago
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