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Home Exercise Log [Z] Old Programs Archive for category "[Liquid] Cycle 4 – Speed Focus * Old"
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Exercise Log 7.24.14 (Dev Day, No Cardio)

Okay today was developmental day, and since my leg exercises were cut a little short so I could make it out to bouldering, I decided to do extra leg work. Also I always neglect my poor biceps, so did some curls. Back Squats: Set 1) 4 reps @ 205lbs. Set 2) 5 reps @ 185lbs.

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Exercise Log 7.23.14 (Front Squat & Bench Press Day + Bouldering!)

Today was Front Squat & Bench Press day of cycle 4. Front Squats: 4 sets of 1 rep @ 150lbs + 3 speed reps @ 130lbs. Drop set to failure of 9 reps @ 115lbs. Bench Press: First time in a long time I was on the flat barbell bench press. I think I’ll add

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Exercise Log 7.21.14 (Bench Press & Deadlift Day, No Cardio)

Alright quick log since I’m making up a lot of backlogs. In fact in my queue is most of July’s logs. Decline Bench Press: 4 sets of 1 rep @ 150lbs + 3 speed reps @ 130lbs. Drop set of 16 reps @ 110lbs. Deadlifts: 3 sets of 1 rep @ 265lbs + 3 speed

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Exercise Log 7.17.14 (Deadlift & Front Squat Day, No Cardio)

Deadlift & Front Squat day is back again, for a new workout cycle. Cycle 4 is speed work, which I really feel is fun. Starting to feel better too. Deadlifts: 4 sets of 1 normal rep @ 260lbs + 3 speed reps @ 230lbs. Drop set of speed pulls continued until pulling speed levels out

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Exercise Log 6.8.14 (Dev Day, No Cardio)

Today was dev day and I had a certain window to work with for a good workout. One problem about my plan is the deadlifts tend to happen in workouts close to one another and I care a lot about developing that as a lift, so I decided to ditch my planned dev day workout.

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Exercise Log 6.5.14 (Front Squat & Bench Press Day + Cardio)

Workout C in the rotation for my speed training cycle, Front Squat & Bench Press day. Still fast typing up these logs sorry they’re not more entertaining but hey, I use these logs for personal use too. Front Squat: Felt real good so did an extra set. Thinking of adding a extra rep to the

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Exercise Log 6.3.14 (Bench Press & Deadlift Day)

Another quick log this was Bench Press/Deadlift day. Did these at my old gym, LA Fitness, out of convience. Iso-Lateral Chest Press: Using this to replace the bench press. Felt the shoulder strain come out of the picture when the starting bars were moved a little forward. Good isolation but had to go light and

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Exercise Log 6.2.14 (Deadlift & Front Squat Day)

Quick log for Deadlift/Front Squat Day for cycle 4. This cycle is a speed training cycle, to improve the ability to apply explosive force in lifts. It was rough simply because training for explosiveness is new to me, and I was not satisfied with the speed of most of my lifts, but that’s okay –

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