Monthly Archives for December 2015

12/31/15 – Thursday – DE DL/Hip Thrust

Sumo DL 30 x 1 x 315+60chain one rep every :20 sec This was more challenging than I had imagined. My feet, shins, and ankles got pretty sore from all the outward pressure. The bar moved pretty smooth the whole time though. Barbell Hip Thrust 10 x 225 5 x 315 5 x 405 5 [...]

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12/30/15 – Wednesday – Rows and Randomness

DB Rows 20 x 60 10 x 80 10 x 100 2 x 10 x 120 Reverse Hypers 20 x 135 15 x 225 3 x 10 x 315 3 x 20 x 315 Hanging Leg Raise some Neck Harness some

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12/29/15 – Tuesday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 19 x 275 Swiss Bar OHP 10 x 35 10 x 85 8 x 135 3 x 2 x 185 10 x 135 Pullups 5 x 3 x green band Cable Rows 5 x 20 Supine Med Ball Throws 5 x [...]

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12/28/15 – Monday – Squat/DL

SSB Squat 3 x 10 x 75 10 x 125 5 x 165 3 x 215 10 x 255 Sumo DL (all overhand grip) 10 x 135 10 x 225 3 x 315 1 x 365 1 x 385 1 x 395 double overhand PR 4 x 8 x 315 Reverse Hyperextension 20 x 135 [...]

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Christmas Vacation Training

Visited the inlaws in StL for Christmas break and got two opportunities to train. The fist day I just did a bunch of doubles no Bench with 315 and then some sets of pullups and dips. Finished with a ton of various rows on machines. On the second day I worked up to 255 on [...]

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12/22/15 – Tuesday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 28 x 235 Swiss Bar Bench (close grip, paused) 10 x 125 10 x 125+40chain 10 x 175+40 4 x 8 x 175+80 5,10,15,20 x 125+160,120,80,40 Chest Supported KB Row 4 x 10 x 36+20chain 3 x 20 x 36+20chain Tri [...]

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12/21/15 – Monday – Squat/DL

SSB Squat 3 x 10 x 75 10 x 125 5 x 165 3 x 215 3 x 235 12 x 240 Sumo DL (all overhand grip) 10 x 135 5 x 225 3 x 275 1 x 325 2 x 1 x 375 4 x 6 x 325 Back Ext 5 x 30 Farmers [...]

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12/20/15 – Sunday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 2 x 315 1 x 335 1 x 355 3 x 1 x 365 Swiss Bar Bench 5 x 10 x 125+ red bands Hise Shrugs 5 x 20 x 245 Cable Rows lots Band Tri Ext lots

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12/19/15 – Saturday – Lower Acc

Single Leg Leg Ext lots of sets of 20 with 1 plate Prowler Drive/Drag 10 sets with the big keg

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12/18/15

1 Wide Ladder Shuffle 6 2 Step Hurdle Jump 15 3a 12′ Box Squat 8 3 95+wide orange bands 3b Band Pulldowns 8 20 4 Sumo DL 10 2 135+80chain 5 Push Press 3 4 95 6a Rows lots 6b Abs lots

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