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I’m weak...

So I’m weak. I just competed last weekend in my first full meet in over a year. I moved up to the 220 class (weighed 213) because I’m fat. I hit 7 of 9 lifts and actually did better in deadlift than I anticipated but it still wasn’t great. Ended the day with 475 squat (missed 510), 300 bench (missed 310) and 575 deadlift for a 1350 total.


started back today lifting lighter and going more for rep endurance.


Giant Set (all 3 lifts then 1-2 min rest between rounds):

1) Squat - 275 for 5 sets of 8

2) Back Extensio - 5 sets of 10

3) Med Ball Russian Twists - 5 sets of 20 at 20 lbs.


All lifts were beltless and just in knee sleeves.



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