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Old 02-17-2017, 04:10 PM   #951
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Re: 3x3

2/13

SSQ: 130x5; 160x5; 195x5; 235x5; 260x3; 195x8
Ham BP: 90x5; 110x5; 130x5; 150x5
Pendlay row: 115x5; 135x5; 155x5; 165x5

Weight: 207. WTF!

2/15 Week 8

SSQ: 130x5; 160x5; 195x5; 235x5; 260x5
Ham BP: 90x5; 110x5; 130x5; 150x5
Pendlay row: 115x5; 135x5; 155x5; 165x5

Weight: 204

2/17

SSQ: 130x5; 160x5; 195x5; 195x5
Ham BP: 90x5; 110x5; 130x5; 130x5
TB DL: 195x5; 235x5; 275x5; 315x5

Weight: 204
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Old 02-24-2017, 04:51 PM   #952
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Re: 3x3

2/21

SSQ: 130x5; 165x5; 195x5; 230x5; 265x3; 200x8
Ham BP: 90x5; 110x5; 130x5; 150x5
Pendlay row: 115x5; 135x5; 155x5; 165x5

Weight: 204

2/24 Week 9

SSQ: 130x5; 165x5; 195x5; 230x5; 265x5
Ham BP: 90x5; 110x5; 130x5; 150x5
Pendlay row: 115x5; 135x5; 155x5; 165x5

Weight: 206. 2 day week thanks to the holiday last Monday.
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Old 03-04-2017, 03:16 PM   #953
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Re: 3x3

2/27

SSQ: 130x5; 165x5; 195x5; 195x5
Ham BP: 90x5; 110x5; 130x5; 130x5
TB DL: 200x5; 240x5; 280x5; 320x5

Weight: 206

3/1

SSQ: 135x5; 170x5; 200x5; 235x5; 270x3; 200x8
Hammer BP: 90x5; 110x5; 130x5; 150x5
Pendlay row: 115x5; 135x5; 155x5; 165x5

Weight: 204

3/3 Week 10...Last week of cycle

SSQ: 135x5; 180x5; 200x5; 235x5; 270x4. Didn't try the 5th rep.
Ham BP: 90x5; 110x5; 130x5; 150x5
Pendlay row: 115x5; 135x5; 155x5; 165x5

Weight: 206. Damn. 1 rep away from completing the 10 week cycle without a failure. not sure what I'm going to do next but my elbow is feeling better so I'm hoping to be able to add some weight to BP's and rows.
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Old 03-10-2017, 01:44 PM   #954
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Re: 3x3

3/6

SSQ: 135x5; 170x5; 200x5; 200x5
Ham BP: 90x5; 110x5; 130x5; 130x5
TB DL: 200x5; 240x5; 285x5; 325x5

Weight: 204

3/8

SSQ: 135x5; 175x5; 200x5; 235x5; 270x3; 200x8
Ham BP: 90x5; 110x5; 130x5; 150x5
Pendlay row: 115x5; 135x5; 155x5; 165x5

Weight: 203

3/10

SSQ: 130x5; 170x3; 200x1; 230x1; 250x1; 270x1; 280x1; 290x1
Pendlay row: 115x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1
2 board CG BP: 115x5; 135x3; 155x1; 175x1; 185x1; 195x1

Weight: 204. I finished the 10 week Starr cycle Wednesday so I thought I would do something different today. The 290 SSQ is a PR so I'm pleased with that. I wasn't sure how the board presses would go since I haven't done a flat bench in probably a year. My shoulder has definitely benefitted from switching to the Hammer BP (maybe not having to use stabilizing muscles?) but I wasn't sure if there would be much of a carryover from the Hammer to flat bench. Pleasantly surprised that even the 195 didn't 'feel' heavy.
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Old 03-10-2017, 03:18 PM   #955
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Re: 3x3

Solid work itt
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Old 03-19-2017, 05:19 PM   #956
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Re: 3x3

Quote:
Originally Posted by kidcolin View Post
Solid work itt
TY. TY. I've learned to embrace one of my favorite lines from Dirty Harry: "Man's got to know his limitations." I'm just trying to find what doesn't hurt and go from there.

3/13 Week 1

SSQ: 120x5; 150x5; 180x5; 210x5; 240x5
Ham BP: 90x5; 110x5; 130x5; 140x5; 150x5
Pendaly row: 115x5; 135x5; 145x5; 155x5; 165x5

Weight: 204

3/15

SSQ: 120x5; 150x5; 180x5; 180x5
CG 2 board BP: 105x5; 120x5; 140x5; 160x5
TB DL: 185x5; 225x5; 260x5; 300x5

Weight: 203

3/17

SSQ: 120x5; 150x5; 180x5; 215x5; 245x3; 185x8
Ham BP: 90x5; 100x5; 115x5; 125x5; 145x3; 110x8
Pendlay row: 95x5; 105x5; 120x5; 140x5; 160x3; 120x8

Weight: 205

I'm going to do 6 weeks of a Starr cycle and then I'm going on vacation and I'm actually going to take a week off! I'll cycle back on squats and try to add some weight to my other lifts. I'm going to mix in some close grip board presses as well as long as they don't aggravate something.
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Old 03-25-2017, 06:02 PM   #957
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Re: 3x3

3/20 Week 2

SSQ: 120x5; 150x5; 180x5; 215x5; 245x5
Ham BP: 90x5; 100x5; 115x5; 125x5; 145x5
Pendlay row: 95x5; 115x5; 135x5; 145x5; 155x5

Weight: 205

3/22

SSQ: 120x5; 150x5; 180x5; 180x5
CG 2 Board BP: 100x5; 120x5; 145x5; 165x5
TB DL: 190 x 5; 225x5; 265x5; 305x5

Weight: 202

3/24

SSQ: 125x5; 155x5; 185x5; 220x5; 250x3; 190x8
Ham BP: 90x5; 100x5; 110x5; 130x5; 150x3; 115x8
Pendlay row: 95x5; 115x5; 125x5; 145x5; 165x3; 135x8

Weight: 203
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Old 04-02-2017, 11:35 PM   #958
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Re: 3x3

3/27 Week 3

SSQ: 125x5; 155x5; 185x5; 220x5; 250x5
Ham BP: 90x5; 100x5; 110x5; 130x5; 150x5
Pendlay row: 95x5; 110x5; 120x5; 145x5; 165x5

Weight: 205

3/29

SSQ: 125x5; 155x5; 185x5; 185x5
CG 2 Board BP: 105x5; 125x5; 145x5; 170x5
TB DL: 195x5; 230x5; 270x2; 310x5

Weight: 203. I didn't realize it was going to be a 2 day gym week until I was leaving Wednesday and luckily someone reminded me that the gym was going to be closed Friday for Caesar Chavez Day. Only in Cali. Guess I'll do week 3 over again starting tomorrow.
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Old 04-10-2017, 04:32 PM   #959
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Re: 3x3

4/3 Week 3

SSQ: 125x5; 155x5; 185x5; 220x5; 250x5
Ham BP: 90x5; 100x5; 115x5; 130x5; 150x5
Pendlay row: 95x6; 110x6; 125x6; 145x6; 165x5

Weight: 203

4/5

SSQ: 125x5; 155x5; 185x5; 185x5
CG 2 Board BP: 105x5; 125x5; 145x5; 170x5
TB DL: 195x5; 230x5; 270x5; 310x5

Weight: 205

4/7

SSQ: 125x5; 160x5; 190x5; 220x5; 255x3; 190x8
Ham BP: 90x5; 100x5; 115x5; 135x5; 155x3; 115x8
Pendlay row: 95x5; 110x5; 125x5; 145x5; 170x3; 135x8

Weight: 203
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Old 04-14-2017, 03:49 PM   #960
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Re: 3x3

4/10 Week 4

SSQ: 125x5; 160x5; 190x5; 220x5; 255x5
Ham BP: 90x5; 100x5; 115x5; 135x5; 155x5
Pendlay row: 95x5; 110x5; 125x5; 145x5; 170x5

Weight: 204

4/12

SSQ: 125x5; 160x5; 190x5; 190x5
CG 2 Board BP: 110x5; 130x5; 150x5; 175x5
TB DL: 195x5; 235x5; 275x5; 315x5

Weight: 201

4/14

SSQ: 130x5; 160x5; 195x5; 225x5; 260x3; 200x8
Pendlay row: 95x5; 110x5; 130x5; 150x5; 175x3; 135x8
Ham BP: 90x5; 100x5; 120x5; 140x5; 160x3; 120x8

Weight: 204. Feeling good. No pain in my shoulder or elbow.
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Old 04-21-2017, 04:31 PM   #961
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Re: 3x3

4/17 Week 5

SSQ: 130x5; 160x5; 195x5; 225x5; 260x5
Ham BP: 90x5; 100x5; 120x5; 140x5; 160x5
Pendlay row: 95x5; 110x5; 130x5; 150x5; 175x5

Weight: 204

4/19

SSQ: 130x5; 160x5; 195x5; 195x5
CG 2 Board BP: 110x5; 135x5; 155x5; 180x5
TB DL: 200x5; 240x5; 280x5; 320x5

Weight: 205

4/21

SSQ: 130x5; 165x5; 195x5; 230x5; 265x3; 200x8
Ham BP: 90x5; 100x5; 120x5; 145x5; 165x3; 125x8
Pendlay row: 95x5; 110x5; 135x5; 155x5; 180x3; 135x8

Weight: 204. Going to Vegas next week so I'm going to take a week off from the gym. Probably do week 5 over again when I get back.
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Old 05-05-2017, 04:27 PM   #962
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Re: 3x3

5/1 Week 5 Redux

SSQ: 130x5; 160x5; 195x5; 225x5; 260x5
Ham BP: 90x5; 100x5; 120x5; 140x5; 160x5
Pendlay row: 95x5; 110x5; 130x5; 150x5; 175x5

Weight: 203

5/3

SSQ: 130x5; 160x5; 195x5; 195x5
CG 2 Board BP: 110x5; 135x5; 155x5; 180x5
TB DL: 200x5; 240x5; 280x5; 320x5

Weight: 203

5/5

SSQ: 130x5; 160x5; 195x5; 230x5; 265x3; 200x8
Ham BP: 90x5; 100x5; 120x5; 145x5; 165x3; 125x8
Pendlay row: 95x5; 110x5; 135x5; 155x5; 180x3; 135x8

Weight: 204. Really needed a week off but it felt good to get back in the gym. Felt a little tougher this week than a couple of weeks ago but not bad.
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Old 05-12-2017, 01:02 PM   #963
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Re: 3x3

5/8 Week 6

SSQ: 130x5; 165x5; 195x5; 230x5; 265x5
Ham BP: 90x5; 100x5; 120x5; 145x5; 165x5
Pendlay row: 95x5; 110x5; 135x5; 155x5; 180x5

Weight: 203

5/10

SSQ: 130x5; 165x5; 195x5; 195x5
CG 2 Board BP: 115x5; 135x5; 160x5; 185x5
TB DL: 200x5; 240x5; 280x5; 320x5

Weight: 201. Hmm. Haven't seen that weight in a while. Wouldn't mind getting back under 200 in the not too distant future.

5/12

SSQ: 135x5; 170x5; 200x5; 235x5; 270x3; 205x8
Hammer BP: 90x5; 105x5; 125x5; 145x5; 170x3; 130x8
Pendlay row: 95x5; 115x5; 135x5; 160x5; 185x3; 140x8

Weight: 203. I'm already dreading squats on Monday. 270x5 is going to be real tough.
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Old 05-19-2017, 01:25 PM   #964
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Re: 3x3

5/15 Week 7

SSQ: 135x5; 170x5; 200x5; 235x5; 270x5
Ham BP: 90x5; 105x5; 125x5; 145x5; 170x5
Pendlay row: 95x5; 115x5; 135x5; 160x5; 185x5

Weight: 203. Really had to grind the last rep @ 270 on the squats.

5/17

SSQ: 135x5; 170x5; 200x5; 200x5
CG 2 Board BP: 115x5; 140x5; 165x5; 190x4
TB DL: 205x5; 245x5; 290x5; 330x5

Weight: 204. Didn't try the last rep on the top set of CG's. Didn't have a spot and felt some pain on the lift off in my right shoulder.

5/19

SSQ: 135x5; 170x5; 205x5; 240x5; 275x3; 205x8
Ham BP: 90x5; 110x5; 130x5; 150x5; 175x3; 130x8
Pendlay row: 95x5; 115x5; 140x5; 165x5; 190x3; 145x8

Weight: 204
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Old 05-26-2017, 04:56 PM   #965
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Re: 3x3

5/22 Week 8

SSQ: 135x5; 170x5; 205x5; 240x5; 275x4
Ham BP: 90x5; 110x5; 130x5; 150x5; 175x5
Pendlay row: 95x5; 115x5; 140x5; 165x5; 190x5

Weight: 203. Couldn't get the 5th rep on squats @ 275.

5/24

SSQ: 135x5; 170x5; 205x5; 205x5
CG 2 Board BP: 115x5; 140x5; 165x5; 190x5
TB DL: 210x5; 250x5; 290x5; 335x5

Weight: 202. Had a spotter on the CG's or I never would have even tried the 5th rep.

5/26

SSQ: 135x5; 170x5; 205x5; 240x5; 275x3; 208x8
Ham BP: 90x5; 110x5; 135x5; 155x5; 180x3; 135x8
Pendlay row: 95x5; 120x5; 145x5; 170x5; 195x3; 145x8

Weight: 204. Gym will be closed on Monday so next week will be a 2 day week. Probably going to go back to singles for a while. Need to change thing up.
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Old 06-05-2017, 10:38 AM   #966
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Re: 3x3

5/30

SSQ: 130x5; 170x3; 200x1; 235x1; 4 @ 265x1
Pendlay row: 95x5; 135x3; 155x1; 170x1; 4 @ 185x1

Weight: 203

6/1

TB DL: 190x5; 230x3; 270x1; 300x1; 4 @ 330x1
Hammer BP: 90x5; 120x6; 140x1; 160x1; 4 @ 170x1

Gonna go with singles for a while. Build up to 10 singles (1 minute rest between reps) and then add weight.
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Old 06-09-2017, 03:27 PM   #967
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Re: 3x3

6/5 Singles Week 2

SSQ: 130x5; 170x3; 200x1; 235x1; 5 @ 265x1
Pendlay row: 95x5; 135x3; 155x1; 170x1; 5 @ 185x1

Weight: 201

6/7

TB DL: 190x5; 230x3; 270x1; 300x1; 5 @ 330x1
Hammer BP: 90x5; 120x3; 140x1; 160x1; 5 @ 170x1

Weight: 202

6/9

SSQ: 130x5; 170x3; 200x1; 235x1; 6 @ 265x1
Pendlay row: 95x5; 135x5; 155x1; 170x1; 6 @ 185x1

Weight: 203
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Old 06-16-2017, 03:10 PM   #968
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Re: 3x3

6/12 Singles Week 3

TB DL: 190x5; 230x3; 270x1; 300x1; 6 @ 330x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 6 @ 170x1

Weight: 204

6/14

SSQ: 130x5; 170x3; 200x1; 235x1; 7 @ 265x1
Pendlay row: 95x5; 135x5; 155x1; 170x1; 7 @ 185x1

Weight: 202

6/16

TB DL: 190x5; 230x3; 270x1; 300x1; 7 @ 330x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 7 @ 170x1

Weight: 204
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Old 06-23-2017, 03:46 PM   #969
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Re: 3x3

6/19 Singles Week 4

SSQ: 130x5; 170x3; 200x1; 235x1; 8 @ 265x1
Pendlay row: 95x5; 135x3; 155x1; 170x1; 8 @ 185x1

Weight: 205

6/21

TB DL: 190x5; 230x3; 270x1; 300x1; 8 @ 330x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 8 @ 170x1

6/23

SSQ: 130x5; 170x3; 200x1; 235x1; 9 @ 265x1
Pendlay row: 95x5; 135x3; 155x1; 170x1; 9 @ 185x1

Weight: 205. Surprised I'm not weighing more. My daughter made me an apple cheesecake for Father's Day that I just finished today. 6 straight days of cheesecake!
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Old 06-30-2017, 01:15 PM   #970
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Re: 3x3

6/26 Singles Week 5

TB DL: 190x5; 230x3; 270x1; 300x1; 9 @ 330x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 9 @ 170x1

Weight: 206. Knew it was coming.

6/28

SSQ: 130x5; 170x3; 200x1; 235x1; 10 @ 265x1
Pendlay row: 95x5; 135x3; 155x1; 170x1; 10 @ 185x1

Weight: 203

6/30

TB DL: 190x5; 230x3; 270x1; 300x1; 10 @ 330x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 10 @ 170x1

Weight: 204. Will bump the weight up next week and start over at 4 reps. Glad the 4th falls on Tuesday so it won't mess with my gym schedule.
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Old 07-07-2017, 01:37 PM   #971
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Re: 3x3

7/3 Singles Week 6

SSQ: 130x5; 170x3; 200x1; 235x1; 4 @ 270x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 4 @ 190x4

Weight: 205

7/5

TB DL: 190x5; 230x3; 270x1; 310x1; 4 @ 340x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 4 @ 180x1

Weight: 204

7/7

SSQ: 130x5; 170x3; 200x1; 235x1; 5 @ 270x1
Pendlay row: 95x5; 135x5; 155x1; 175x1; 5 @ 190x1

Weight: 205
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Old 07-14-2017, 03:01 PM   #972
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Re: 3x3

7/10 Singles Week 7

TB DL: 190x5; 230x3; 270x1; 310x1; 5 @ 340x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 5 @ 180x1

Weight: 205

7/12

SSQ: 130x5; 170x3; 200x1; 235x1; 6 @ 270x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 6 @ 190x1

Weight: 203

7/14

TB DL: 190x5; 230x3; 270x1; 310x1; 6 @ 340x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 6 @ 180x1

Weight: 205
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Old 07-21-2017, 04:49 PM   #973
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Re: 3x3

7/17 Singles Week 8

SSQ: 130x5; 170x3; 200x1; 235x1; 7 @ 270x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 7 @ 190x1

Weight: 205

7/19

TB DL: 190x5; 230x3; 270x1; 310x1; 7 @ 340x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 7 @ 180x1

Weight: 204

7/21

SSQ: 135x5; 175x3; 205x1; 240x1; 8 @ 275x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 8 @ 190x1

Weight: 204. The safety squat bar at my gym is a standard bar. I always used olympic weights with no problem. After all these years the gym admin decided to add olympic sleeves to the bar. He wasn't sure of the specs but we figured they were about 2' lbs each so I'm guessing the bar now weighs 65 lbs, up from 60 lbs.
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Old 07-21-2017, 09:28 PM   #974
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Re: 3x3

Hey this is an underrated log. I hope I am still hitting PRs as I push 60.

OP I am wondering if you have heard of the Doug Hepburn method. It seems perfect for you: slow, incremental progress using a foundation of doubles, triples and singles. Basically, you pick an exercise and progress from sets of doubles (or singles) to sets of triples (or doubles), then add weight. Im doing it with 8 sets.

Here's a link to a variation https://www.t-nation.com/training/he...ngth-and-power . However, be advised that I am 100 percent sure that I've read somewhere that Heburn later advised against doing the power and pump programs at the same time. I cant remember where I read that unfortunately, but i am sure I did. I would advise just the power portion as laid out in the link.
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Old 07-28-2017, 01:04 PM   #975
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Re: 3x3

JC, thank you for the kind words. What I'm doing is actually a variation on the power phase of the Hepburn program. His pic used to be my avatar years ago! Love Hepburn.

7/24 Singles Week 9

TB DL: 190x5; 230x3; 270x1; 310x1; 8 @ 340x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 8 @ 180x1

Weight: 204

7/26

SSQ: 135x5; 175x3; 205x1; 240x3; 9 @ 275x1
Pendlay row: 95x5; 135x5; 155x1; 175x1; 9 @ 190x1

Weight 203.

7/28

TB DL: 190x5; 230x3; 270x1; 310x1; 9 @ 340x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 9 @ 180x1

Weight: 206. Turned 61 on Wednesday. Gained 3 lbs. I blame the wife's carrot cake! Still a bunch left too.
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