Powerlifting Journey

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    Powerlifting Journey


    I tried to post this before but i seemed to fail. if the other one shows up we will just have to ignore one of them.

    my goal is to total elite at 220. i have specifically been training the powerlifts since the start of the year. my training history is quality high school coaching mixed in with wanting large arms and cut abs for sub optimal results. then getting caught up in the beginning of the crazy 'program' that is everywhere now. then after some good atrophy i made the switch to o lifting and competed for about 2.5 yrs then bounced around for awhile before starting to train the powerlifts.

    the plan is to:
    squat/dl on monday
    press/tri/upper back wednesday
    squat/dl on thursday
    bench on friday
    if anyone is interested in the details of the plan i'll post it but its pretty boring.

    my current best lifts are
    squat 475
    bench 305
    dl 535
    the goal is to get 1600.

    this week has been pretty light. i'll post my last bench session today for the fun of it before i get started monday 4/8/13

    lets do this!

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    4/5/13


    bench
    95x10
    95x5x2
    135x5
    185x3
    215x3x8


    close grip
    185x10x3


    band pull aparts 164(2 for each bench)
    band tri ext.x135
    sit up 10kg behind headx20x2, bwx20x2
    standing band absx100

    got some good work in and the blood flowing. i'll be starting my long term program starting monday, after a rough week of lifting i'm starting to feel on track, ready to hit it hard again!
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    raw w/ belt and wraps for the foreseeable future. i think i'll probably get into gear later but not any time soon.
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    Subbed
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    4/8/13
    week 1 day 1

    jerk(kg)
    70x2
    80x1
    90x1
    100x1
    120x1
    140x1

    squat(lbs)
    135x10
    135x5x2
    225x5
    315x2
    345x5
    355x5
    365x5
    375x5
    385x5

    yoke squat atg
    135x3
    185x12x2

    glute bridge with loop around kneesx20

    the gym just got new jerk blocks so i reverted back to the old days for a few mins and am calling the jerks part of my dramatic warm up. for the first day everything went really well, i had been nursing a groin problem from 2 weeks ago but it seems to have cleared up and over the weekend a really bad wave of allergies grounded me and i wasn't sure how it would effect lifting but it didn't seem to have any effect. I had a USAPL lifter call my depth on the last set of squats and i was given 15 whites.
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    4/10/13
    week 1 day 2

    press
    100x5
    110x5
    120x5
    130x5
    140x5

    A1: lat pull down 100x10x5
    A2: band straight arm lat pull downx10x5

    seated cable row 100x20x3
    bb curl 95x8x2, barx15x2
    bb lat rise barx10x3

    everything went well, my press is weak so hopefully bringing it up will up my bench as well. i haven't done much traditional back work before, almost all of my 'back' work came from the olifts.
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    4/11/13
    week 1 day 3

    pwr cln(kg)
    70x2x2
    80x2
    90x1
    100x1
    110x1
    120x1
    130x1

    squat(lb)
    135x5x3
    225x3
    275x3
    325x3
    375x3
    395x3
    415x3

    RDL
    135x3
    225x3
    275x3
    315x3x3
    275x5x2

    belt squat 90x35
    band ham curlx50
    sit up with 10kg behind neckx50+bwx50

    its been a few months since i've done any real cln and it was a lot tougher to get into position than i thought there would be. the 225 squat felt like 500 on my back after that it decided to wake up and work with me. my squats were solid but i didn't get as low as i wanted. i really need to work on my arch. after the work out i went out to eat with the fiance at sweet tomato and for those who don't know about sweet tomato it basically serves the food that food eats, not the best place for a post legs meal. i had to spend some time playing hide and seek to find where the protein.
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    4/12/13
    week 1 day 4

    bench
    95x10, x5x2
    135x5
    185x3
    205x5
    215x5
    225x5
    235x5
    245x5

    close grip
    185x12x2
    135x15

    football bar skull chrush
    85x12x3

    band push downx100
    band pull apartx150
    band face pullx75

    everything felt good today. over all a good first week. i did drop the ball with my ab work which i will be trying to hit much harder in the future!
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    4/15/13
    week 2 day 1

    hng pwr sn
    60x3
    80x3
    100x3

    squat
    135x5x3
    225x5
    315x2
    355x5
    365x5
    375x5
    385x5
    395x5

    yoke squat atg
    185x12
    195x15

    band ham curlx15x3
    bw hip thurst w/band around kneesx10x3 (5sec hold at top)
    db side bends 60x20
    standing abs with bandx25
    side plank 3x30sec

    I got in a little earlier today. everything went well today. i stayed with a type of olift for some fast twitch activation which went better than i thought it would. squats were solid i took video of 355 and it was were i wanted it then the video of my 395 was a bit to high for my liking. i only throw on my belt for the last set and with a combination of eating close before and eating a lot over the weekend the belt was supper tight and i was having terrible time getting a breath and pushing into the belt. i got some ab work in but need to pick exercises better instead of randomly throwing them in. hopefully i can get some video up soon
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    Why not do speed/explosive work with your powerlifts?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    i just found out i need 150 post to post links or images......i'm far away! i'll have to get the videos up once i've hit 150
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    Quote Originally Posted by herderdude View Post
    Why not do speed/explosive work with your powerlifts?
    just to have a different training stimulus. i like what dan john said....something along the lines of....pulling a dl fast is bc you want to and pulling a cln fast is bc you have to(i really butchered that). it hasn't done much before bc i think fall in the already explosive category so i don't really need to learn explosion.
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    Quote Originally Posted by badwolf42 View Post

    just to have a different training stimulus. i like what dan john said....something along the lines of....pulling a dl fast is bc you want to and pulling a cln fast is bc you have to(i really butchered that). it hasn't done much before bc i think fall in the already explosive category so i don't really need to learn explosion.
    If you want a different training stimulus, I'd do a variation of the main movement after you do the main movement. Specificity is pretty important. Something like a pause squat or Oly squat or a paused bench or floor press or 2-board and some snatch grip deadlifts. The oly lifts don't have a ton of carryover to PLing IMO. I've seen Wendler and Lilly hit some big cleans that are basically: First pull-deadlift, Second pull-cheat curl.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    If you want a different training stimulus, I'd do a variation of the main movement after you do the main movement. Specificity is pretty important. Something like a pause squat or Oly squat or a paused bench or floor press or 2-board and some snatch grip deadlifts. The oly lifts don't have a ton of carryover to PLing IMO. I've seen Wendler and Lilly hit some big cleans that are basically: First pull-deadlift, Second pull-cheat curl.
    thats a good point but i feel i'm already fairly specific. if you take away the o lift variations the training is main movement then variation movement then maybe a restorative movement or two. after squats on monday i do yoke squats, on thrusday i'll alternate pwr cln and defect pulls then squat followed by RDL, after bench i'll follow it up with close grip. i'm trying to be specific while at the same time not being redundant.
    i also think the o lifts have a lot to offer. if someone was never trained in the lifts it would probably be detrimental to pwrlifting to bring them to the point where they offer some benefit. they help keep the shoulders 'greesed' and stabilized. they challenge the midsection to a much greater degree than speed pulls or squats and punching through during the jrk is much more dramatic than any speed bench.
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    It's clear I'm not going to sway you. I simply don't know any powerlifters who total bigger than you and perform the O lifts.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    It's clear I'm not going to sway you. I simply don't know any powerlifters who total bigger than you and perform the O lifts.
    maybe one of these days i'll make the decision to forgo all the o lifts all together, that will be a dark day! lol
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    4/17/13
    week 2 day 2

    press
    105x5
    115x5
    125x5
    135x5
    145x5

    lat pull down
    110x10x10

    kneeling straight arm lat pull down w/band
    20x3
    bb lat rise
    barx10x5

    the presses felt like a ton but i got though them with little problem. i spent some time rolling my legs on some pvc and called it a day.
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    How's your form on Squat, Bench, and Deadlift?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    4/18/13
    week 2 day 3

    4.5" defect pull(kg)
    70x5x3
    120x2x2
    160x1
    160+mini bandx1x8 w/ ~30sec rest

    squat(lbs)
    135x5x3
    225x3
    275x3
    325x3
    375x3
    405x3
    435x3

    RDL
    135x5
    225x10x2
    135x15

    pull through
    50x20x3
    sit up
    10kgx20x3, bwx60

    Today officially was the start of finals and for my first test the professor forgot 2 pages of questions, great start! lol. i'll try to keep everything current but it might be a little late. todays workout went well. i'm trying to step out of my oly shoes and into flat shoes. the dl felt really odd but form was good and fast. i felt really short setting up for the squat but i think i feel more able to stay upright. i really need to work on coming out of the hole with my chest up more! i got video of the squat but still don't have enough post to put it in!!
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    Quote Originally Posted by herderdude View Post
    How's your form on Squat, Bench, and Deadlift?
    not bad, my biggest issues are with the squat. my upper back rounds and when that happens my knees cave in but thats getting much better thanks to the yoke squats. the biggest problem is my hips shot back out of the hole.
    my bench is good, i still need to work on staying tighter in the arch and i let my elbows flair out a little to soon.
    i have a bad habit of letting my dl drift forward.
    i'm pretty lucky to have some great lifters at my gym to help me out
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    Quote Originally Posted by rob112 View Post
    In for the journey
    welcome
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    4/19/13
    week 2 day 4

    bench
    95x10, x5x2
    135x5
    185x5
    215x5
    225x3
    245x3
    265x3
    285x2

    close grip
    205x8x3

    A1:football bar skull chrusher
    85x10x3
    A1: push upx10x3

    band push downx100
    band pull apart x150
    band face pullx100
    ghd sit upx10x3

    didn't go as well as i hoped. i wanted 285 for three, the first two were solid, on the third i let it drift upward off my chest and it got out of position and i lost it, i was also told more leg drive was needed. my upper back was pretty cramped up after this. the rest of the workout was uneventful.
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    4/22/13
    week 3 day 1

    squat
    135x5x3
    225x5
    315x2
    365x5
    375x5
    385x5
    395x5
    405x5

    yoke squat(i've been basing my yoke squats off of a 45lb bar which i'm certain it isn't so any yoke bar numbers are on the low side)
    205x10x3
    165x10
    135x5

    hip thrust
    barx10x3 w/5sec hold at top
    side plank 30secx4

    5 finals down and 6 or 7 to go!!! today was rough. on my way to school i ran into a huge traffic jam that closed 4 lanes down to 1 lane. i showed up to school just when the teacher was finishing handing out the test. i spent the whole test having to pee which was very distracting! i finished the test went to study then worked out. i thought i was going to have a good day but once i got there i almost called it quits. my first set of 5 felt like i missloaded an extra 100lbs. but one of the old fellas i use to work out with use to say anyone can lift on a good day but it takes a dedicated person to lift on a bad day. i wasn't burnt out or injured so i lifted and made it through and by the time i got to 395 things were looking a little up. i hit the 405 for 5 with out any major issues after i wasn't sure if i was going to make 365 for 5! to finals tomorrow so back to studying!
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    2/24/13
    week 3 day 2

    press
    110x5
    120x5
    130x5
    140x5
    150x5

    A1: pull upx10x3
    A2: parallel grip pull down 100x10x3

    seated cable row 100x15x4
    bb curl 65x10x3
    bb lat rise barx20x3

    7 finals down and 3 to go! the press felt much better than last week. this weeks back work was much better than before. back to studying
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    2/25/13
    week 3 day 3

    hng pwr cln
    70x2x2
    90x1
    100x1
    110x1

    squat
    135x5x2
    185x3
    235x3
    285x3
    335x3
    385x2
    435x1
    455x3

    rdl
    135x5
    245x12
    hip thrust
    135x15 w/ 2sec pause at top

    i was pretty cramped for time so i didn't get in as much as i wanted. my practical ran late and i still had final 11 and 12 to study for so my only goal was to hit the heave squat. the squat went much better than i thought it would after 435. i almost wussed out and took 445 but decided to go for it and it payed off although my last rep had quite a bit of form breakdown.
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    4/26/13
    Week 3 day 4
    Bench
    95x5x3
    135x5
    185x5
    185+doubled monster minix3
    205+doubled monster minix3x8

    Close grip
    205x6x3

    A1: football skull chrush 85x10x3
    A2: dip x6x3
    B1: tri ext 50x15x3
    B2: push up x10x3
    Situp 10 kg x15x6 bwx50
    DB windmill 20x15 30x15

    This was my first time with bands on the bench, it took a couple sets to get use to it. I found out I'm still terrible at dips. My.obliques are quite a bit more sore than I.thought after the windmills
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    4/29/13
    week 4 day 1

    squat
    135x5x3
    205x5
    275x5
    335x5
    385x5
    415x5x2
    315x3x4

    yoke squat o-style
    135x5
    185x5
    225x5
    245x5x2
    225x10
    185x10

    hip thurst
    135x15x3
    db windmills
    35x15x3

    i was destroyed after the 2 heavy squats. i felt like my depth wasn't good but after watching video i was still well low enough for competition. i'm trying to hit some heavier weights with the yoke squat for the next 3 weeks to help my arch before i make a push for sub 5 rep sets again.
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    5/213
    week 4 day 2

    press
    115x5
    125x5
    135x5
    145x5
    155x5

    A1: pull upx10x3
    A2: lat pull down 90x10x3

    low cable row 90x15x4
    bb curl 65x10x5
    bb lat rise bar w/ 10lb on endx10x3
    band tri ext x100

    my press coming along fairly well. i'm still weak but at least its improving. i was fairly destroyed after monday but feel nice and refreshed after this workout.
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    5/3/13
    week 4 day 3

    dl(kg)
    70x5x3
    120x2x2
    170x1x2
    200x1x10

    low box squat
    135x5
    225x5
    275x3
    315x1
    335x2x10
    275x3x10

    rdl
    135x5
    225x5
    245x10x3
    135x10

    i was not use to the dl form at all. hopefully i can get it dialed in, in the next couple of weeks.
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    It's called the SAID principle. Specific adaptation to imposed demands. If you want to powerlift, you have to DO the big three. Cleans and snatches are completely different pulls from the deadlift.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    5/4/13
    week 4 day 4

    bench
    95x5x3
    135x5x2
    185x5x2
    225x5x2
    265x5
    270x5

    close grip w/ shoulder saver
    225x5x5

    floor press
    185x10x2
    155x10

    band pull apart 200

    5/6/13
    week 5 day 1

    squat
    135x5x3
    205x3
    285x3
    335x3
    385x3
    435x1
    455x1
    475x1
    425x5
    435x5

    yoke squat o-style
    225x12

    i was pretty happy with how my bench is coming along. the 270 felt good but on the last rep i let my foot slip so i completed the rep a little sloppy but still fairly smooth. i was fairly busy on squat day and didn't get to hit the yoke squats as hard as i would have liked but i got a heavy single rep in that went very smooth and two heavy sets of 5.
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    Quote Originally Posted by herderdude View Post
    It's called the SAID principle. Specific adaptation to imposed demands. If you want to powerlift, you have to DO the big three. Cleans and snatches are completely different pulls from the deadlift.
    sorry but i don't really see the problem. i hit the dl twice in my first 4 weeks. from past experience pulling more than that would tax me to the point i would have to slow down the progress of my squat. i also haven't really thrown in the o-lifts for awhile. clns and cln pulls are very similar to speed dl, yes not exactly but close just like box squats aren't exactly like the squat but lots of guys have used them to build big squats.
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    its been awhile since i got this posted but here are the last 3 workouts

    5/8/13
    week 5 day 2

    press
    120x5
    130x5
    140x5
    150x5
    160x5

    pull upx5x20
    low bar row 90x10x10
    bb lat rise bar+10 on the endx10x2, just barx10x2
    hammer curl 30x15x3

    5/9/13

    dl
    70x5x3
    120x2x2
    130x1x20

    low box squat
    135x3
    185x3
    235x3
    275x2
    275+105lbs chainsx2x10
    added foam to the box which took me to 2" below parallel
    275+105lbs chainsx2x10
    foam off
    275x2x5

    pull through
    90x15x3
    band hamstring curl
    average bandx15x3

    5/11/13

    bench
    95x5x3
    135x5x2
    185x5
    215plus doubled monster minix3x7

    close grip with shoulde saver
    225x5
    235x5x2
    225x5x2

    floor press
    185x10
    185x8x2

    thats all the training i've done since last post. my break ends on tuesday so i'll get back to regular postings then. all the presses felt heavy but went fairly well. first time with chains in a long time nothing to different.
  36. Registered User
    badwolf42's Avatar
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    5'11"  205 lbs.
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    192
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    5/13/13
    week 6 day 1

    low box squat
    135x3x2
    added mini band for everything beyond
    135x3
    185x3
    225x2
    275x2
    315x2x10
    band off
    315x1x10

    front squat
    135x5
    185x5
    225x3
    245x5
    135x10x3

    good morning
    135x10x3
    average band leg curlx15x3
    pull through 70x20x3
    front squat hold 315x3, 415x3x3 each held for a few sec

    this was the last training day before the start of the summer tri. a new tri means i have to have a new schedule. i'm going move all my assistance for squat on monday press and upper back on wednesday squat and dl on friday and bench on saturday. for this training session everything went well, trying some accommodating resistance with at least 60% at the bottom.
  37. Registered User
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
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    Apr 2013
    Posts
    192
    Rep Power
    114

    5/15/13
    week 6 day 2

    press
    105x5
    115x5
    125x5
    135x5
    145x5

    pause bench
    95x10
    135x5
    185x3x5

    pull upx5x20
    lat pull down 90x20x5
    band pull apartx50ish

    my shoulder was giving me a little bit of trouble for some reason so i threw in a few band pull aparts. i started helping some guys work on their o lifting technique and totally forgot to get a good pump in the bi's.
  38. Registered User
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
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    Apr 2013
    Posts
    192
    Rep Power
    114

    5/18/13

    squat
    135x5x3
    185x3
    235x3
    285x3
    335x3
    385x2
    425x1
    455x1
    reverse band squat w/ average band
    405x1
    455x1
    495x1
    535x1
    removed bands
    405x5x3

    deadlift(kg)
    70x3
    120x3
    170x3
    210x2
    220x2
    160x2x5

    hip thrust
    185x15x3

    not a bad workout but not as good as i hoped. i wasn't feeling great at the bottom of the squat but form was on. the average bands for the reverse squat were to much, i should have used mini's. i probably shouldn't count the first rep of 405 after the reverse band squats, it was the first time switching over and it was odd getting low. the first one was about a half squat at best, i hit the rest deep it was just the first one that threw me off.

    5/19/13

    bench
    95x10,x5x2
    135x5
    185x5
    225x5
    245x2
    265x2
    285x2
    shoulder saver
    225x2
    265x2
    295x1

    close grip shoulder saver
    245x5x3
    225x5x2

    A1: band extx25x4
    A2: floor press 185x5x4
    band pull apartx200

    got this one in later in the day on saturday so no one else was at the gym so i cut my shoulder saver singles down one heavy so i wouldn't have a chance to fail. presses felt a little weak but everything moved well and the 285 went easier than the last time even though i felt weaker so i think my press is still getting stronger. the second rep on 285 i let my elbows flair way to early and it was pretty ugly but still went up a lot smoother than it should have. i was to wiped for my 10 rep floor presses so i went with 5 instead and threw some tri ext between to work my tris more.

    it was a busy weekend of wedding planning followed my next weekend being busy with wedding planning. today i have school with no breaks until 430 then a wedding at 6. so instead of finding some time for a half assed workout i'm moving everything back until tomorrow which still gives me enough time to recover before the next leg day.
  39. Registered User
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    114

    5/21/13
    week 7 day 1

    yoke squat o-style
    135x5
    185x5
    225x5x5

    squat
    225x5
    335x5x5

    good morning
    135x5
    185x5

    rdl
    185x20x3

    this went pretty good. my good mornings are fairly weak. nothing else was terribly exciting.
  40. Registered User
    badwolf42's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Apr 2013
    Posts
    192
    Rep Power
    114

    5/22/13
    week 7 day 2

    lat pull down 90x15x3

    press
    110x5
    120x5
    130x5
    140x5
    150x5

    bench
    135x5
    205x5x5

    pull upx5x20
    lat pull down 90x15x3
    band pull apartx25x3
    hammer curl 30x15, 20x20x2

    i was trying out starting the workout with some lat pull downs to warm up my shoulders a little more. my presses felt strong and shoulders were feeling good. i was having a little bit of trouble keeping a tight arch in the bench. i did some extra band pull aparts to help my shoulders.
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