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Old 09-17-2012, 02:26 PM   #511
Jorge Montesinos
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Re: Experimenting with CFSB

Back from deload
Cycle 9

1) press
65%x5 145
75%x5 165
85%x5 185 new pr

2a) db standing press 4x10 75,70x2,60
2b) lat pulldown variation 4x12 (wide, close,underhand grip)

3a) ring tricep extensions 4x10
3b) rope face pulls 4x10

4) band aparts 2x20
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Old 09-19-2012, 04:43 PM   #512
Jorge Montesinos
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Re: Experimenting with CFSB

1) deadlift

65%x5 355
75%x5 410
85%x8 465 new pr

2) power clean

65%x5 140
75%x5 160
85%x5 180

3a) good morning with ssb 3x10 105lbs
3b) weighted standing crunches

4a) situps 2x20
4b) hanging leg raises 2x10-15
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Old 09-21-2012, 07:42 PM   #513
Jorge Montesinos
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Re: Experimenting with CFSB

1) bench press

65%x5 180
75%x5 210
85%x8 240 new pr

2a) incline db bench press 4x10-15 70lbs
2b) one arm db rows 4x15-12 115x15 120x3x12

3) push ups 36lb chains 3x10-15 * last set drop set

4) underhand seated row 3x12

5) band pull aparts 2x20
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Old 09-24-2012, 07:03 PM   #514
Jorge Montesinos
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Re: Experimenting with CFSB

1)hang power snatch

65%x5 105
75%x5 120
85%x5 135

2) back squat

65%x5 290
75%x5 335
85%x5 380

3) leg press 4x12-120
last set was a drop set

4) leg curls 3x10

5) planks 3x30-45 sec

6) ab rollouts 2x10
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Old 09-26-2012, 10:17 PM   #515
Jorge Montesinos
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Re: Experimenting with CFSB

1) press

70%x3 155
80%x3 175
90%x4 200 new pr!

2a) db standing press 4x8-10 70lbs
2b) lat pulldowns 4x10-15

3a) tricep push downs 4x10-12
3b) band pull aparts series 4x40
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Old 09-28-2012, 02:35 PM   #516
Jorge Montesinos
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Re: Experimenting with CFSB

1) deadlift

70%3 385
80%x3 440
90%x6 495 new pr

2) hang power clean
70%x3 150
80%x3 170
90%x3 195

3) good morning with ssb 4x10 115lbs

4) hanging leg raise 3x10-12

5) back extensions 3x10
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Old 10-01-2012, 10:04 PM   #517
Jorge Montesinos
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Re: Experimenting with CFSB

1) bench press

70%x3 195
80%x3 225
90%x6 250 new pr

2a) db incline bench press 3x10 75lbs
2b) one arm db rows 3x12 120lbs

3a) pushups on bar 4x12-15
3b) inverted rows

4a) back extensions 3x10
4b) band pull aparts 4x20
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Old 10-02-2012, 06:22 PM   #518
Jorge Montesinos
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Re: Experimenting with CFSB

1) hang power snatch 3x3

110
130
135

2) back squat

70%x3 310
80%x3 355
90%x3 400

3) leg press 4x20
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Old 10-04-2012, 05:07 PM   #519
Jorge Montesinos
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Re: Experimenting with CFSB

1) press + set of band pull aparts
75%x5 165
85%x3 185
95%x2 210 new pr

2a) db shoulder press 4x8 *last set dropset to 25lbs
2b) variation lat pulldowns 4x12-15 *last set dropset

3a) ring tricep extensions 5x12
3b) rope face pulls 5x10
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Old 10-06-2012, 02:01 PM   #520
Jorge Montesinos
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Re: Experimenting with CFSB

1) deadlift

75%x5 410
85%x3 465
95%x3 520 new pr

2) Hang power clean

75%x5 160
85%x3 180
95%x1 205

3a) Good mornin w. SSB 3x10 135
3b) ab work 4x10
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