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Old 10-08-2012, 06:18 PM   #521
Jorge Montesinos
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Re: Experimenting with CFSB

1) bench press

75%x5 210
85%x3 240
95%x1 265

2a) db incline bench press 4x10 80lbs
2b) one arm barbell rows 4x10 (4 25lb plates)

3a) pushups 3x12-15
3b) band pullaparts 3x30 (underhand, overhand)
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Old 10-10-2012, 07:31 PM   #522
Jorge Montesinos
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Re: Experimenting with CFSB

1) hang power snatch

75%x5 110
85%x3 125
95%x1 135

2) back squat

75%x5 335
85%x3 380
95%x1 420 new pr

3) leg press 4x20 18 plates

4) leg extensions 3x15-20

5a) back extensions 2x12
5b) ab rollouts 2x10
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Old 10-15-2012, 01:29 PM   #523
Jorge Montesinos
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Re: Experimenting with CFSB

Deload week

1) press

40%x5 90
50%x5 120
60x5 130

2a) standing db press 45lbs 4x12
2b) lat pulldowns

3a) tricep extensions 3x10
3b) pullups 3x5 (slow and controlled)
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Old 10-16-2012, 04:07 PM   #524
Jorge Montesinos
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Re: Experimenting with CFSB

1) hang power clean 3x5

95x5
115x5
135x5

2) deadlift

40%x5 220
50%x5 275
60%x5 330

3) good morning w/ssb 4x10

4a) back extensions 3x10
4b) ab rollouts

5) kb swings 2x25
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Old 10-19-2012, 10:21 PM   #525
Jorge Montesinos
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Re: Experimenting with CFSB

1) hang power snatch

40%x5
50%x5
60%x5

2) back squat

40%x5 180
50%x5 220
60%x5 265

3) leg press 4x10

4) leg extensions 3x12

5) back extensions 3x10
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Old 10-22-2012, 04:53 PM   #526
Jorge Montesinos
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Re: Experimenting with CFSB

back from deload

cycle 10

1) press + a set of 10 pullups after each set

65%x5 145
75%x5 170
85%x5 190 (a bit of hip drive on last two reps)

2a) alternating db press (standing) 3x10 ea side 60lbs
2b) close grip lat pulldowns 3x10

3a) tricep extenions 3x10
3b) band pull aparts variations 3x30
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Old 10-23-2012, 12:25 PM   #527
Jorge Montesinos
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Re: Experimenting with CFSB

1) deadlift

65%x5 365
75%x5 420
85%x7 475

2) hang power clean
65%x5 145
75%x5 165
85%x5 185

3) seated goodmorning w/ssb 4x12
65lbs
85lbs
105lbs
115lbs

4a) back extensions 3x12 45lb plate
4b) plank variation 3x30-45 secs
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Old 10-26-2012, 06:48 AM   #528
Jorge Montesinos
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Re: Experimenting with CFSB

10/25/12

1) bench press

65%x5 185
75%x5 215
85%x5 240

2a) db incline bench press 3x10 80lbs
2b) bent over rows w/bands 3x12 (95lbs,95lbs,135, 135) 170lb band tension

3a) ring pushups 3x12
3b) curls 3x10

4a) face pulls 2x10
4b) band pull aparts 2x20
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Old 10-26-2012, 07:03 PM   #529
Jorge Montesinos
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Re: Experimenting with CFSB

1)hang power snatch

65%x5 95
75%x5 110
85%x5 125

2) back squat

65%x5 295
75%x5 340
85%x5 385

3) bulgarian split squats w/ one feet elevated 3x10 ea leg 45lb dbs

4a) leg curls 3x12
4b) leg extensions 3x12

5a) standing weighted crunches 4x10
5b) hanging leg raises
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Old 10-29-2012, 11:48 AM   #530
Jorge Montesinos
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Re: Experimenting with CFSB

1) press + a set of 10 pullups after each set

70%x3 155
80%x3 180
90%x3 215

2a) standing alt db press 3x10 ea arm 65lbd
2b) close grip lat pulldown 3x10-12

3a) tricep extensions with h bar 4x10-12
3b) band pull apart variations 4x30
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