Monthly Archives for September 2013

9/30/13 – Monday – Deadlifting

Had a pretty decent day with the bar today. Everything moved fast and nothing felt bad. I’ll count that as a win any day. Sumo Deadlift 5 x 135 5 x 225 5 x 225+light bands 3 x 315+light bands 15 x 3 x 355+light bands These bands are adding about 30lbs. on the floor [...]

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Monday – 9/30/2013 – REU

Bench Press 5 x 135, 185, 225, 245 6 x 265 OHP 4 x 6 x 145 KB Row 4 x 10 x 106 Hanging Leg Raise 4 x 20 Swiss Bar Triceps Press 4 x 12 x 95

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9/30/13 – Monday – BENCH

BPA 4 x 15 DE Bench Press 1 x 10 x 45, 1 x 10 x 95, 1 x 6 x 135 5 x 3 x 135 + chains (<60s RI) 5 x 3 x 145 + chains (<60s RI) 5 x 3 x 155 + chains (<60s RI) 1 x AMRAP x 135 + [...]

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9/30/13 ME DL

DL 5 x 135 185 x 3 225 x 2 275 295 305 315 Split squats 5 x 8 x 20 KB Rows 50 x 63 HLR 50 Yoke Carry Rev. Prowler drag

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9/28/13 – Saturday – Pressing

Seated Behind the Neck Press 3 x 10 x 95 2 x 6 x 145 4 x 175 2 x 195 3 x 2 x 205 3 x 2 x 215 2 x 2 x 225 4 x 12 x 145 4x 20 x 95 Klokov Press 4 x 10 x 95 Neck Harness 20+ [...]

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9/27/13 – Friday – DL

Dimel DL 3 x 20 x 135 DL 225 x 5, 275 x 5, 315 x 3, 365 x 3, 405 x 2, 425 x 1 5 x 1 x 455 GHR 5 x 20 AB wheel rollout 5 x 10

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9/27/13 – Friday – Glute Blasting

Barbell Hip Thrusts 8 x 10 x 225 on the minute Glutes were on fire after this. Abs some

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9/27/13 ME Squat

box squat high box close stance 45 x 10 135 x 5 185 x 5 225 x 3 255 x 1 275 x 1 295 x 1 315 x 1 Push press 5 x 4 x 85 KB Rows 4 x 15 x 54 reverse hypers 4 x 53 Prowler push/pull 10 laps w/ 70

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9/26/13 – Thursday – Deadlifts & Neck

Sumo Deadlift 5 x 135 5 x 135+light bands 3 x 225+light bands 1 x 315+light bands 15 x 3 x 335+light bands I measured the band tension today and they are adding about 30lbs. to the bottom of the lift and about 120lbs. to the top. Neck Harness 20 x 20 x 45 You [...]

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9/26/13 – Thursday – BTN PP

BPA 4 x 15 BTN PP 1 x 10 x 45, 2 x 5 x 95, 2 x 3 x 145 165, 185, 195, 205, 215, 225  [1RM/PR] Swiss Bar Pull-ups 5 x 10 KB Rear Delt Fly 3 x 20 KTP/KBC x 50 ea ABS

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