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“Liquid” Mesocycle 3 Review

My “Phase 2” intermediate lifting program during this revision is now by the nickname “Liquid”, so updating the title to reflect that. I know this is a lot of mumbo-jumbo for a title for my workout log, but my “Phase 2.0” plan got a review and cleanup after the last mesocycle, so now my exercise

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Exercise Log 9.28.14 (The Great Race)

Today was the Great Race, my preparation for any kind of race has been extremely light, so my performance was definitely at question but at the end of the day, I felt like I did acceptably good. Kept a 8:40 mile, which was reasonable considering my cardio conditioning has been at near non-existance over the

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Exercise Log 9.27.14 (Developmental Day, No Cardio)

Developmental day, cycle 6. Just shoring up all the week’s lagging training. Lots of small exercises today. Overhead Press: 4 sets of 5 @ 95lbs. Dumbbell Shoulder Flys: 5 sets of 12 reps @ 15lbs (slow tempo). Arnold Press: 3 sets of 8 @ 25lbs. T-Bar Press/Rows: 3 sets 8 reps @ 100lbs. Face Pulls:

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Exercise Log 9.26.14 (Front Squat & Bench Press, No Cardio)

Front Squat & Bench Press day, cycle 6. Front Squat: Set 1) 5 @ 155lbs. Set 2) 3 @ 165lbs. Set 3) 2 @ 175lbs. Final set series to test limits: 4 reps @ 180lbs. Tested a 190lb single and got it, feel like the form was poor and breaking down, but I count it

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Exercise Log 9.24.14 (Bench Press & Deadlift Day + Cardio)

Bench Press & Deadlift day, cycle 6. First of all, did some cardio this morning of a 4.37ml run. Poor pace, but was nice to do some kind of run prior to the Great Race. Bench Press: Set 1) 5 @ 155lbs. Set 2) 3 @ 165lbs. Set 3) 2 @ 170lbs. Need to improve

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Exercise Log 9.22.14 (Deadlift & Front Squat, No Cardio)

Deadlift & Front Squat day, cycle 6 (pure strength testing). Deadlift: Set 1) 5 @ 265lbs. Set 2) 3 @ 280lbs. Set 3) 2 @ 300lbs. Final set was a series of singles to test my limits, hit 4 reps @ 310lbs. This is a strong indicator of improvement in my deadlift. Front Squat: Set

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Exercise Log 9.20.14 (Training Run MCP, Cardio Only)

6 mile run in Monroeville Community Park, nothing else but a nice relaxing run.

 
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Exercise Log 9.19.14 (Developmental Day, No Cardio)

Developmental Day, cycle 5. Today I wanted to test out the high bar back squat, which I believe I will replace my front squat with in future iterations of my training cycles. High Bar Back Squat: Set 1) 8 @ 145lbs. Set 2) 6 @ 155lbs. Set 3) 5 @ 165lbs. Set 4) 4 @

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Exercise Log 9.18.14 (Front Squat & Bench Press Day, No Cardio)

Front Squat & Bench Press day, cycle 5. Front Squat: Set 1) 4 @ 155lbs. Set 2) 4 @ 165lbs. Set 3) 3 @ 170lbs, started to experience some poor form. Set 4) 2 @ 175lbs, although the last rep was pretty bad form. Lots of forward tilt here on these reps. Declined Bench Press:

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Exercise Log 9.16.14 (Bench Press & Deadlift Day, No Cardio)

Bench Press & Deadlift day, cycle 5. Bench Press: Set 1) 4 @ 155lbs. Set 2) 4 @ 160lbs. Set 3) 3 @ 165lbs. Set 4) 2 @ 170lbs. Static hold set of 3 holds / 30s @ 190lbs. Deadlift: Set 1) 3 @ 165lbs. Set 2) 3 @ 285lbs. Set 3) 2 @ 295lbs.

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