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  1. #196
    RX MEMBER Sporto's Avatar
    Join Date
    Mar 2010
    Posts
    108
    Rep Power
    197

    Default

    Bench Press
    315X6
    315X6
    315X6
    315X6
    315X6

    Standing Military Press
    225X5
    225X5
    225X5

    Pendlay Rows
    315X5
    315X5
    315X5

    Close Grip Decline Bench Press
    295X8
    295X8
    295X8

    Bodyweight Pull-Ups
    20
    15
    12

    So far so good, although I am starting to feel a little beat up. Nutrition is on point and I have about 12lbs to lose in 7 weeks or so to hit the 220lbs weight class.

    Sporto

  2. #197
    RX MEMBER Sporto's Avatar
    Join Date
    Mar 2010
    Posts
    108
    Rep Power
    197

    Default

    Thanks for the kind words! Above is a sample of what I am doing right now - The percentages and rep schemes vary quite a bit during the week, but everything is geared towards increasing strength and not overtaxing the CNS. It uses a lot of the principles of DUP (daily undulating periodization) and is set in 4 week blocks with a new test of 1RM at the end of the 4 weeks.

    Sporto

  3. #198
    OLYMPIAN Todd Lincoln's Avatar
    Join Date
    Dec 2012
    Posts
    1,391
    Rep Power
    966660

    Default

    Hi Tommy. Have really enjoyed reading your journal. Thank you for sharing your stories. Very inspiring. How is your prep for the power lifting meet coming along?

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