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Kane's Maximum Strength

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Old 12-08-2009, 11:27 AM   #581
iron_worker
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I'm skeered!
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Old 12-09-2009, 02:00 PM   #582
Kane
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Wednesday December 9th

183lbs

MP
115x1
125x1
135x1
140x1
115x4

Boy those cleans are a real pain with singles, lol.

My MP has always been a bit stubborn, and by that I mean I am a poor presser. SO I came up with this 'scheme' but got injured before I could implement it, go figure. The way it is performed is pretty straightforward. Work up to a maximal single and then perform a higher density set with something around 90% (or just the first single). I'm going to loosely follow a 4,3,5,2 (8,6,10,2 singles volume cut in half) for the volume of the singles and then probably hit 3-6 reps for the higher density set.

The rationale is that the singles build strength, duh, and with all the acclimation and potentiation it makes the higher density set 'easier'. With the higher density I'm hoping to consolidate gains on a continual basis and give a little push with mass building. You could say it is similar to a backoff set, just with a lower volume and density than my usual backoff sets.

Rows
175x6, 175x5, 155x8, 155x6

Didn't deload the barbell today.

Facepulls
70x10x3

Felt like doing some arm work (maybe 'arm blasting' is contagious??) so I did a couple sets for triceps and biceps.

Kane's Sig:"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Old 12-09-2009, 03:31 PM   #583
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i feel you on the cleans. any squatting or overhead pressing used to be hard...cleaning on every set
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