Monthly Archives for October 2014

10/31/14 – Friday – Bench

Close Grip Pause Bench 3 x 3 x 315 Pendlay Rows 3 x 6 x 235 DB Bench Press 3 x 10 x 110

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10/31/14 – Week 1 Day 1

General Warmup -Ladder Drills -Hip Mobility -Toe Touches -Roll Throughs Specific Warmup -BW Rev Hyper -Band Pull Aparts Plyos 180 Jump to Broad Jump 2 x 3 x each direction DE Hip Hinge Sumo Deadlift 10 x 1 x 135+mini bands supersetted with: Hanging Knee Raises 10 x 10 Accessory Lifts Pullups 5 x 3 [...]

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10/30/14 – Thursday – Lower

Front Squat Lockout 5 x 3 x 455 Neck Harness lots Barbell Hip Thrusts 5 x 8 x 325 Reverse Hyper some

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10/29/14 – 5:3

Hang cleans today since it had been a few weeks since I last worked on them. Klokov press and some neutral grip pull-ups for assistance work. Tomorrow, will be basic GPP and some recovery work so that I am fresh for Friday’s workout. Body Weight: 268 lbs.   Hang Clean 95 x 5 135 x [...]

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10/28/14 – 5:2

Some dynamic-effort front squats, Scorpion, and barbell rows today. I used chains for the squats today, which I don’t do often because they’re barely long enough even with an extra link.  A little unstable but otherwise productive.  Scorpion was killing me today – I don’t do them that often and it started burning about halfway [...]

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10/27/14 – 5:1

Quick workout today because I jammed up my schedule. Just bench press – I will have to make up my rows tomorrow. Felt good though, and added one rep and 5lbs to my previous RE set at 75%. Body Weight: 268 lbs.   CG Bench 215 x 13 12 x 2 x 135 + 85

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10/28/14 – Tuesday – DE Bench/OHP

Swiss Bar Bench Press 12 x 2 x 185+85 chain I thought this would be a better setup but it was probably still a little too heavy. Seated Behind the Neck Press 20 x 45 15 x 95 10 x 145 5 x 195 5 x 215 5 x 225 10 x 195 24.5 x [...]

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10/27/14 – Monday – Speed Lower

Deadlift 15 x 1 x 275+monster mini bands (on the minute) supersetted with: Hanging Leg Raise 15 x 10 Scorpion 5 x 20 x 135+mini bands Leg Press lots

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10/24/14 – Friday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 2 x 315 1 x 335 4 x 1 x 350 2 x 350 felt good and fast. 3 reps is my PR at 350 and 355 is my PR for a double so I felt like this was a pretty [...]

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10/23/14 – Thursday – Lower

Yoke Bar Box Squat up to 5 x 1 x 295+160chain more singles with less chains Scorpion 5 x 20 x 135+mini bands Leg Press crap ton x not much weight

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