Monthly Archives for April 2013

4/30/13 Reps DL

Deadlift 4 x 6 x 200 Split squats 5 x 8 x 54 Overhead press 4 x 10 x 65 GHR sit-ups 4 x 20 TRX fallouts 5 x 10

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4/30/2013 – Tuesday – DE Lower

16″ Box Squat  + Chains 8 x 3 x 145 DL 3 x 135, 225, 275, 315, 365, 405, 420 Rev. Hyper 3 x 15 x 225 45 Degree Back Raise 3 x 12 x 70 Hanging Leg Raise 3 x 15

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4/30/13 – Tuesday – SQUAT

Box Squat 170 x 5 190 x 3 215 x 5 Good Mornings 5 x 10 x 155 Split Squat 5 x 10 x 35 ABS

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4/30/13 – Tuesday – Deadlift

Sumo Deadlift 10 x 135 6 x 225 5 x 315 8 x 405 SSB Squat 8 x 8 x 165 each set on the minute This was brutal. Cambered Bar GMs a couple x 175 Something popped in my back. Extremely sore.

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4/29/13 – Monday – ME Bench

Close Grip Bench 60 x 45 2 x 5 x 135 5 x 185 5 x 225 3 x 275 2 x 315 1 x 345 1 x 355 1 x 365 PR 1 x 370 PR 1 x 375 PR 5 x 315 Close Grip Floor Press 2 x 8 x 225+80chain 2 x [...]

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4/29/2013 – Monday – ME Upper

Incline Bench Press 3 x 135, 135, 185 1 x 205, 225, 245, 255, 265 2 x 2 x 225 Pause Bench (3 sec) 3 x 5 x 185 KB Row 3 x 15 x 106 KB Triceps Press 3 x 12 x 32 BS Fall Out 3 x 12

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4/29/13 – Monday – BENCH

Bench Press 205 x 5 230 x 3 255 x 5 KB Row 5 x 10-20 x 106 SB Press 5 x 10 x 175 ABS x 250

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4/28/13 – Sunday – Random Fun

KB Row 40 x 106 Tire Flips 3 laps x big tire Neck Harness lots of reps x light weight 45 deg Side Bends 3 x 10 x 45

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4/27/13 random!

Overhead press 5 x 8 x 70 GHR 5 x 20 Dips 10 x 5 Hip thrusts 5 x 10 x 225 Tred sled 5 x 10 5 seconds

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4/27/13 – Saturday – Squatting

SSB Box Squat (14″ soft box) 10 x 75 10 x 165 3 x 215 5 x 3 x 215+avg bands 5 x 3 x 225+avg bands This band tension felt great. Ended up being about 130 at the top. Neck Harness 15 x 12 x 53 My neck is growing larger and more awesome [...]

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