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Crouching Fat Boy Hidden Press Gains

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n3ver3nderIcon...06-01-2016 @ 17:35 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
Post Edited: 08.01.2016 @ 09:18 AM by n3ver3nder
5.1.16

Sumo Block Pull
60kg 2x5
100kg 2x3
140kg 2x3
160kg 2x5
170kg 2x8

Bulgarian Split Squat
BW 3x10

SLDL
110kg 5x5

Wide Grip Bench Press
20kg x10
40kg x8
60kg x8
80kg 2x8, Slingshot on 1x12

Had all shoulder AIDS so chucked slingshot on and got some volume in then went home. Stupid shoulders.
n3ver3nderIcon...08-01-2016 @ 09:20 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
Post Edited: 08.01.2016 @ 09:20 AM by n3ver3nder
7.8.16

Squat
20kg x10
60kg 2x5
80kg x3
100kg 2x3
140kg x3
160kg 4x3

Shoulders are playing up a bit so left bench and did lots of shoulder stuff in different planes of movement - OHP, baby snatches, face pulls, front raises, landmine presses to get my scapulae moving and blood into the area.
n3ver3nderIcon...11-01-2016 @ 21:16 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
8.1.12

Deadlift
60kg 2x5
100kg 2x3
140kg x2
150kg 2x5
160kg 3x5
170kg x1

Then some Tri's and Bi's for pump, avoided benching.
n3ver3nderIcon...11-01-2016 @ 21:22 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
11.1.16

Squat
20kg 2x10
60kg 2x5
100kg 2x3
140kg x2
150kg 6x4

Did banded YTWL's between every set, shoulders felt great by set 3, shoulders more mobile so rack position felt really solid and arch better on bench. Idea from this video.



Bench
20kg x10
40kg x8
60kg x5
80kg x3
100kg x1
110kg 3x3
110kg 3x3 (to 1 board)
110kg 3x3 (to 2 board)

Shoulder AIDS easing off a fair bit.

Then did 5 mins or so on stairmaster. VMO kept cramping.
n3ver3nderIcon...14-01-2016 @ 11:38 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
12.1.16

Deficit Sumo Deadlift
60kg 3x5
100kg 2x3
125kg 4x5

SLDL
125kg 4x5

Then did side raises superset with YTWL's for a delt pump.
n3ver3nderIcon...14-01-2016 @ 11:41 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
13.1.16

Squat
60kg 2x5
100kg 2x3
120kg x10
130kg x10
140kg x10

Bench
20kg x10
40kg x8
60kg x5
80kg x3
100kg x1, x3
80kg 2x8

Shoulders feeling it today. Tried JP Cauchi's setup tips to keep shoulders depressed and they seemed to work well

Chest Supported DB Row
12kg 2x10
18kg 5x10

Very controlled reps, to the hip for a mid back pump.

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