Monthly Archives for April 2014

4/29/14 – Tuesday – Box Squat 12’

Box Squat 12’ 4x4  145lbs Hip Thrust 6x12  thick black band Incline Press 5x4  65lbs Barbell Rows 8x3  105lbs   Prowler Pull/Push GHR Sit ups x10 X10

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4/29/14 – Tuesday – Bench

Bench Press (pause, close grip) 50 x 45 20 x 135 5 x 225 4 x 275 5 x 3 x 300 10, 10, 8 x 235 supposed to be 3 x 10 but the last set got the best of me Klokov Press 5 x 10 x 95 Abs 5 x lots Arm Blasting [...]

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4/29/14

Warm Up Box Squat 14″ Wide 10×3, 135lbs +85lbs of chains Deadlift 3×6, 285lbs GHR 3×25, 20lbs DB Row 5×8, 106lbs GHR Back Ext 4×20 Ab Wheel 4×20

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4/28/14 – Monday – Deadlift

Deadlift AMRAP Worked up to 195lbs  x8 GHR 6×8 OHP 8x2  75lbs Pull Ups 7x3  Partner Assisted Reverse Fly Seated, Dumbbell 6x8  10lbs Bi Blasts 4x20  20lbs

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4/28/14 – Monday – Squat/DL

Got a visit from one of my favorite athletes today, Lexi Dannemiller. She’s been playing volleyball at the University of Michigan for the last three years and has one more to go. She came in and pumped some iron. She’s still got it! Front Squat 3 x 5 x 45 5 x 95 5 x [...]

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4/27/14 – Sunday – Prowler

Incline Press 6x3  55lbs KB Rows 5x8  45lbs   Prowler High Sprints X6 , 60sec rest

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4/27/14 – Sunday – Pull

Trap Bar Row 10 x 95 8 x 145 6 x 5 x 195 3 x 10 x 145 Seated DB Clean lots Direct Tri Work some

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4/27/14

Warm Up Box Squat 14″ 5×3, 245lbs Deadlift 8×1, 315lbs + mini bands GHR Back Ext 5×20 w/ 10lb plate behind head Pullups x40 KB Side Bends 5×10, 70lbs + mini bands

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4/26/14 – Saturday!

GHR 10×10 OHP 6x3  75lbs Bi Blasts 5x20  20lbs Reverse Fly Seated, Dumbbell 5x10  10lbs

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4/26/14 – Saturday – Push

Single Arm DB Incline Press 20 x 40 15 x 60 5 x 8 x 85 Seated DB Clean 3 x 20 x 30 Swing Under Press 3 x 20

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