Monthly Archives for March 2015

3/31/15 – Tuesday – Bench/OHP

Close Grip Pause Bench 100 x 45 20 x 135 10 x 225 5 x 5 x 275 OHP 20 x 45 10 x 95 10 x 145 3 x 8 x 200 24 x 145 Pullups 3 x 8 x mini band 20 x bw Direct Arm Work some

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3/31/15 – 17:2

Squats today – sets of four with a relatively decent amount of weight. Supplemented with the Scorpion and some split squats. Back extension and ab wheel to finish out. Body Weight: 273 lbs.   Squat 4 x 4 x 275 Scorpion 5 x 15 x 225 + 2xmb Split Squat 4 x 12 x 63 [...]

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3/30/15 – 17:1

Bench day – doubles at 80% TRM. Decided on some slightly heavier, supinated barbell rows along with lighter, more rep focused accessory work. I have a big bench day Wednesday, doubles at 100% of my TRM. That will be my last heavy day before I test my new max. With how well the program has [...]

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3/28/15 – 16:5

Little bit of legs. Hang Clean, split squat and back extension. Body Weight: 272 lbs.   Hang Clean 6 x 3 x 155 Split Squat 5 x 10 x 54 Back Ext. 5 x 10 x 54

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3/30/15 – Monday – DL

Today is my carb day so I wanted to have a decent volume of training to put those carbs to work. Deficit Deadlift 10 x 135 5 x 225 5 x 275 5 x 325 3 x 5 x 375 all felt pretty smooth Scorpion 4 x 6 x 455+mini band GHR 10 x BW [...]

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3/29/15 – Sunday – Bench

Not feeling great in general because of yesterday. I just want to take some heavy singles and see how the weight feels. Bench 100 x 45 20 x 135 10 x 225 5 x 275 1 x 325 1 x 335 (89% of 1RM) 2 x 340 (91%) 1 x 350 (93%) 1 x 360 [...]

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3/28/15 – Saturday – Deadlift Shenanigans

I had committed to deadlift today but was up in the air about exactly what I wanted to do. I saw a contest online to see how much you could Zercher lift which is a hybrid squat/deadlift lift. There are multiple ways, within the rules, for how it can be performed so I just picked [...]

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3/27/15 – 16:4

Knocked out my triples today on bench. I wasn’t sure what to expect – it wasn’t super easy but I never worried I would miss a rep. Did some lighter barbell rows and some military press and cable work. Body Weight: 272 lbs.   Bench Press 3 x 3 x 260 UH BBO Row 5 [...]

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3/27/15 – Friday – Bench

I got a visit from Katie Landgrebe today. It was nice to see her and hear about her recent internship in Argentina. I don’t know if I can really express how proud I am of her as an athlete and person. It’s great to have kids in the gym that I’ve known for so long [...]

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3/26/15 – Thursday – Deadlift

My goal for today was to work up to a heavy single at something above 450 from the deficit I’ve been using. Deficit Deadlift (2.25″) 5 x 135 5 x 225 3 x 315 1 x 365 1 x 405 1 x 435 1 x 455 This felt pretty good but I knew there was [...]

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