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1/29/2012 5:52:33 PM -
Fri/Sat training and Congrats to Rhodehouse

Friday Week 11 Accumulation II bench

Light foam roll upper and lower
No frills five specialized warmup

Bench 420 5x5
Tempo contrast dbl incline 90 3x8
Fat bar d-rows 160 3x12
Overhead band tri ext 3xamap
Blast strap scarecrows 3x10
Dbl concentration curls 25 3x12

Another good session in the books. Each set of the 420 got better.


Saturday Week 11 sq/dl

SSB squat 280 5x6
Sumo dl 280x5

Squeezed my training in. I usually do this one on Sunday, but had to head out with Rhodes and Brian to Jersey as they were competing.

Congrats to Rhodes. He hit a very solid 475 raw bench. He got it on his second, but his butt came up. He smoked it on his third which was supposed to be his big 500. If not for the misstep he would have nailed the 500 for his third. Brian continues to have some shirt troubles, but that should be remedied for his next contest. I'm glad I was there to help out the team. It's my turn next.


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Vincent Dizenzo


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