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3/22/2013 9:11:29 AM -
Training since the Arnold

I have been training, I actually went into the gym the Monday after the meet. I went in to just do something because I hate when I take a week completely off and do nothing. It makes me feel like crap.

I decided to go in and do 225 for as many as I could.

3-4-13 - I ended up with 225x17! I think my previous best was 225x12 maybe.

3-6

Again, I didnt want to do anything so I just worked up to 365 double overhand grip for a double and also a hoook grip double. Both of them were done conventional.

3-7-13 - tricep day

i just went in and did

275x5 3b for 2 sets

3-9-13 - squat day

safety squat bar 245+200lbs of chain

3 sets of 5

3-11-13

I got a new bench shirt and it needed to broken in so I wetted it up and did 3-4 sets ranging from a 3 to a 2 board. Then I did some dumbell flys. I was adding in 1 accessory movement per week until meet trainin starts again.

3-12-13

glutes

glute bridge

315x10

reverse hyper

2x15

banded kick backs

2x15 each leg

3-13-13

deadlifts

worked up to 405x5 conv no belt
pretty easy stuff.

standing abs

1x10

3-14-13 tri day

reverse band to shoulder saVer

405x5 2 sets

bw dips 3x10

3-16-13

squats

Rackable Cambered Squat Bar to a Box Squat Box with a pad

155+200lb of chain x5
155+200lb of chain x5
155+200lb of chain x5
155+200lb of chain x5
155+200lb of chain x5

inverse curl

1platex7(holy shit this was hard)
1plate and 25 x 8
1plate and 25 x 8

3-18-13 - bench

same as last week, worked up in my shirt to break it in 2 and 3 boards.

dumbell press

3x12

no arm pull ups

bwx10
bwx10
bwx10

3-20-13 deadlifts

worked up to 405 again conventional

front squats

135x5
135x5
135x5

ab wheel

kneelingx10
standingx5

3-21-13 tricep day

reverse band bench

315x5
315x5
315x5
315x5
315x5

bw dips

x10
x10
x10

Im going down to Springfield, MO this weekend to help the GREAT AL CASLOW at his meet. I will go in on Sunday morning at his gym and do the first training session of the cycle! This training cycle will be a little different from the normal one, Ill go into more detail tomorrow!






,
Mick Manley


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