Monthly Archives for September 2015

9/28/15 – Monday – Sq/DL

Paused Front Squat 3 x 10 x 45 5 x 95 5 x 145 2 x 2 x 2 195 knees were feeling terrible today. The weight felt light on my shoulders but was very rough getting through the eccentric portion of the lift. Pretty painful day. Deadlift 10 x 135 10 x 225 3 [...]

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9/27/15 – Sunday – Upper Body Acc

My left tricep is feeling pretty beat up right now but I still wnated to do some pressing so I made a few modifications and found something that worked. Wide Grip Bench 1,000,000,000 x 45 6 x 10 x 45+ 6 chains per side (240ish) Rev Hyper Rows 6 x 20 x 90+mini band Pec [...]

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9/26/15 – Saturday – Speed Squat

Suspended Cambered Bar Squats 5 x 85 5 x 85+45chain 5 x 85+85 5 x 85+125 5 x 135+125 5 x 135+165 5 x 135+205 5 x 135+245 5 x 185+245 8 x 5 x 225+245 5 x 275+245 GHR Back Ext 6 x 20 x 30 Situps 6 x 20

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9/25/15 – Friday – Bench

Wide Grip Bench 100 x 45 20 x 135 10 x 225 5 x 275 1 x 315 1 x 345 1 x 355 1 x 365 1 x 375 1 x 380 1 x 385 5 x 1 x 350 7 x 315 10 total reps over 90% Pendlay Row 10 x 135 5 [...]

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9/18/15 – Friday – Bench

CGP Bench 100 x 45 20 x 135 10 x 225 5 x 275 3 x 3 x 295 Wide Grip Bench 4 x 10 x 225 Rev Hyp Rows 4 x 25 x 90+mini bands Direct Arm Work some

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Fri. 9/18/15

Body Weight: 266 lbs.   Bench Press 45 x 20, 135 x 10, 185 x 6, 225 x 4 245 255 265 275 x 3 1 x AMRAP x 225 [10] KB Row 5 x 15 x 106 Keiser Fly 5 x 10 x 30 Keiser Bis/Tris 50 x 30 Crunches x 100

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9/17/15 – Thursday – Squat

Paused Front Squat 3 x 10 x 45 6 x 95 3 x 6 x 130+45chain Hip Thrust 100 total reps x heavy band

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Wed. 9/16/15

Body Weight: 262 lbs.   Bench Press 15 x 3 x 115 + 85 Seated KB Clean 15 x 10 x 18 Prowler PP 20 x 165

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9/16/15 – Wednesday – Squat

AM Training Session Single Arm KB Carry 13 mins x 70lbs PM Training Session Paused Front Squat 3 x 10 x 45 6 x 95 5 x 145 4 x 4 x 155 20 x 130 no pauses, that got kind of hard to knock out without any stopping Neck Harness 4 x 40 x [...]

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Tues. 9/15/15

Body Weight: 262 lbs.   Split Squat 5 x 10 x 45 SSB Good Morning 5 x 5 x 165 GHR 5 x 15 1arm/OH Plate Walk 5 x 50′/100′ x 45

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