Monthly Archives for April 2015

4/30/15 – 3:4

Pretty beat up today after a rough start to the week. I decided to give rack pulls a try in lieu of trap bar block pulls, mostly for an easy set up. I took it pretty slow – pulled singles at 365 and super-set it with 10 reverse hyper-extension. For not having done anything close [...]

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4/30/15 – Thursday – DL

Deficit Deadlift 10 x 135 5 x 225 2 x 5 x 315 3 x 365 1 x 405 1 x 455 1 x 475 3 x 405 2 x 405 GHR 10 x bw 5 x 20chain 5 x 40 5 x 60 4 x 5 x 80

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4/29/15 – 3:3

My last rep day at 80% on bench press and it was tough. Spent too long in my set up on the final set and it nearly cost me. I had to battle every rep since my speed coming off my chest wasn’t great. Gutted it out though and will now move on with the [...]

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4/29/15 – Wednesday – Shrugs

Shrugs 50 x 135 20 x 225 10 x 315 10 x 405 5 x 6 x 495 3 x 12 x 405 20 x 315 Reverse Hyperextensions 6 x 25 x 135 GHR Decline Situps 3 x 8 x 30

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4/28/30 – 3:2

High rep squat day today. Went with sets of 12 with 245 but had a little left in the tank. Scorpion killed me, went on the :30 s with bands for 10 sets of 10. Paused split squats with no weight and then finished with some conditioning and light abs. Body weight is stuck at [...]

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4/28/15 – Tuesday – Bench/OHP

Continuing to water the 400 tree. I decided to move my hands out a bit on the close grip pause benches. For no particular reason except that I’ve been going with my index finger at the smooth for like 6-9 months now and I just wanted to change it up a bit. I went with [...]

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4/27/15 – 3:1

Kind of a throw together day of upper body and my usual weekend workout. Knocked out my doubles then alternated between cleans and some overhead work. Rows and abs to finish.  Body Weight: 272 lbs.   Bench Press 6 x 2 x 235 Hang Clean 6 x 3 x 175 Klokov Press 6 x 3 [...]

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4/27/15 – Monday – DL

Deficit Deadlift 10 x 135 5 x 225 5 x 315 5 x 5 x 365 These were all really fast. I decided to stop pulling so technically and just hate the weight off the floor. I think my increased focus on some technical aspects of the last months translated well to my rage pulls. [...]

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4/26/15 – Sunday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 1 x 325 1 x 345 8 x 1 x 355 slowed down a bit on the 8th one so I closed it down there Single Arm Rows 8 x 10 x light band+40chain Some other stuff a little bit

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4/25/15 – Saturday – DL

Deficit DL 10 x 135 5 x 225 3 x 315 1 x 365 10 x 1 x 405 These all felt good. Hanging Leg Raise 10 x 10

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