Monthly Archives for March 2013

3/30/13 – Saturday

BPA x 50 Dimel DL 4 x 25 x 135 SB Curl-Press 5 x 10 x 95 Tred Sled 10 x 6 on x 30 off

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3/30/13 – Saturday – Man Hours

I’m in StL for the weekend so I just decided to do whatever I felt like in the gym today. This is not really much of a departure from what I do anyway so it went fairly well. Lifted at a community rec center. Ham Curl/Leg Ext Machines Some reps as a warmup Front Squat [...]

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3/29/13 – Friday – DE Upper

BPA 4 x 25 Bench 10 x 3 x 175 + chains OH Press 3 x 8 x 135 KB Row 4 x 10 x 106  1 x 30 x 70 Blast Strap Fallouts x 50

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3/29/2013 – Friday – DE Upper

MB Step and Throw 20 lb x 10 Reactive Bench + Chains 10 x 3 x 175 OHP 3 x 6 x 135 KB Row  4 x 10 x 106 1 x 25 x 70 BS Fall Out 3 x 10

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3/29/13 – Friday – RE Press

CG Bench 10 x 135 5 x 135 + 85 chain 5 x 225 + 85 10 x 2 x 275 + 85 KB Row 7 x 10 x 106 Neck Work lots

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3/28/13 – Thursday – ME Lower

Hang Clean 5 x 5 x 135 High Box Squat 1RM (185, 225) 275, 295, 315, 335, [355]  275 x 10 GHR x 50 Split Squat 3 x 8 x 35 ABS Circuit x 275

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3-29-13 Speed Squat

Mini Band Squat 1 x 3 x 95 10 x 3 x 135 Single leg RDL’s 5 x 8 x 20 GHR sit ups 5 x 25 KB rows 5 x 10 x 54 Tred Sled 10 x 10

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3/28/13 – Thursday – Squat Lockouts

No morning stuff. Squat Lockouts 10 x 135 10 x 225 5 x 315 5 x 365 5 x 5 x 405 Neck Harness Ext 13 x 10 x 45 BW Ham Curl 5 x 3 Still pretty sore in the hams from Tuesday.

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3/28/2013 – Thursday – ME Lower

Hang Clean 3 x 3 x 135 High Box Squat 18″ + 2 mats 3 x 135, 185, 225 1 x 275, 315, 345, 365, 385, 405, 10 x 365 (actually got 7) GHR 20, 25, 30 TRX Split Squat 3 x 8 x 35  

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3/27/13 – Wednesday – OHP

I did some AM calisthenics while I lectured James and Chuck about the evil that is “tool-based training”. BTN Push Press 10 x 45 2 x 5 x 135 5 x 185 6 x 4 x 225 OHP 3 x 10 x 135 Blast Strap Rows 3 x 10 Kickboxing Did some skill work with [...]

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