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ScarfaceIconactions speak louder07-10-2013 @ 21:04 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
In last 18 months had lower back and rotator cuff injuries. Finally feel like i'm back at 100%. Time to kill it.

Best lifts are 200 / 120 / 265.

07/10

Front squat:
4 x 9 @ 85

Bench:
3x3 @ 95
5x3 @ 90
2x6 @ 90
1x20 pump out @ 60
ScarfaceIcon...08-10-2013 @ 23:34 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
08/10

Bench: 4x9 @ 85

5x5 weighted chins
ScarfaceIcon...08-10-2013 @ 23:36 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
Post Edited: 08.10.2013 @ 23:36 PM by Scarface
double post
ScarfaceIcon...10-10-2013 @ 23:27 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
10/10

Front Squat 5x7 @ 90
Bench 5x7 @ 90
ScarfaceIcon...11-10-2013 @ 22:10 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
11/10

Bench:
95 x 5, 5, 5, 5, 5, 2, 2, 2
85 x 8
ScarfaceIcon...14-10-2013 @ 23:36 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
14/10
Front Squat: 10x3 @ 100
Bench: 10x3 @ 100
ScarfaceIcon...16-10-2013 @ 23:43 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
got the flu

16/10
Front Squat: 4x9 @ 90

BB Rows
ScarfaceIcon...21-10-2013 @ 19:20 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
Post Edited: 21.10.2013 @ 19:23 PM by Scarface
21/10
Bench: 5x7 @ 90

Front Squat: 5x5 @ 100, 1 x 120 easy.

Shrugs
ScarfaceIcon...22-10-2013 @ 15:12 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
22/10
bench: wu to 1x5 @ 95.
pressure in right shoulder, stopped

front squat: 5x5 @ 105
ScarfaceIcon...25-10-2013 @ 22:19 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
25/10

Deadlift off blocks:
wu to 5x3 @ 200
5 singles @ 230
200 x 5, 6, 5

Cable Rows
ScarfaceIcon...29-10-2013 @ 00:03 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
Post Edited: 29.10.2013 @ 00:11 AM by Scarface
28/10
Bench: 5x5 @ 95k some left in the tank
Front Squat: 5x3 @ 110k easy
ScarfaceIcon...31-10-2013 @ 02:03 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
30/10
Bench:
100 x 5, 5, 5, 4, 3, 3
80 x 10
ScarfaceIcon...04-11-2013 @ 17:26 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
Post Edited: 25.11.2013 @ 17:03 PM by Scarface
* * * *Russian Squat Routine Reps* * * *
1
#1: 6x2 @ 160
#2: 6x3 @ 160
#3: 6x2 @ 160 did 3x4 @ 160
2
#1: 6x4 @ 160
#2: 6x2 @ 160
#3: 6x5 @ 160
3
#1: 6x2 @ 160
#2: 6x6 @ 160
#3: 6x2 @ 160
4
#1: 5x5 @ 170
#2: 6x2 @ 160
#3: 4x4 @ 180
5
#1: 6x2 @ 160
#2: 3x3 @ 190
#3: 6x2 @ 160
6
#1: 2x2 @ 200
#2: 6x2 @ 160
#3: 1x1 @ 210
* * * * * * * * * * * * * *
ScarfaceIcon...04-11-2013 @ 23:39 
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Member 4843, 27 posts
SQ 200, BP 120, DL 265
585.0 kgs @ 94kgs UnEq
04/11
Back Squat: 6x2 @ 160
Bench: 10x3 @ 102.5
RicoIcon...05-11-2013 @ 00:18 
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Sugdens very own David Dimbleby
Member 1403, 3716 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
this you dave?

12

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