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PostPosted: Mon Apr 25, 2011 3:53 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout D (04/25/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 295 lbs for 03 reps
4) 315 lbs for 03 reps
5) 315 lbs for 03 reps
6) 315 lbs for 03 reps

BB Bent-over Row
1) 225 lbs for 12 reps
2) 315 lbs for 08 reps
3) 365 lbs for 08 reps
4) 365 lbs for 08 reps
5) 365 lbs for 08 reps


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PostPosted: Thu Apr 28, 2011 5:06 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout C (04/28/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 255 lbs for 05 reps
5) 260 lbs for 05 reps
6) 260 lbs for 05 reps


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PostPosted: Sat Apr 30, 2011 9:21 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout D (04/29/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 205 lbs for 05 reps
5) 205 lbs for 05 reps
6) 135 lbs for 15 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 05 reps
3) +25 lbs for 05 reps
4) +25 lbs for 05 reps

DB Rear Delt Row
1) 100 lbs for 08 reps ea.
2) 110 lbs for 05 reps ea.
3) 110 lbs for 05 reps ea.


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PostPosted: Mon May 02, 2011 5:02 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout A (05/02/11)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 03 reps
5) 385 lbs for 01 rep
6) 405 lbs for 01 rep
7) 425 lbs for 01 rep
8) 445 lbs for 01 rep
9) 455 lbs for 01 rep (New PR!)

Dumbbell Snatch
1) 45 lbs for 05 reps ea.
2) 65 lbs for 03 reps ea.
3) 75 lbs for 01 rep ea.
4) 75 lbs for 01 rep ea.

Turkish Get-up
1) 75 lbs for 02 reps ea.
2) 85 lbs for 01 rep ea.
3) 90 lbs for 01 rep ea.
4) 95 lbs for 01 rep ea. (New PR!)


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PostPosted: Tue May 03, 2011 4:35 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout B (05/03/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 285 lbs for 05 reps
4) 305 lbs for 04 reps
5) 295 lbs for 05 reps
6) 295 lbs for 05 reps

BB Bent-over Row
1) 225 lbs for 12 reps
2) 315 lbs for 08 reps
3) 345 lbs for 08 reps
4) 345 lbs for 08 reps
5) 345 lbs for 08 reps

Dumbbell Snatch
1) 45 lbs for 05 reps ea.
2) 55 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.


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PostPosted: Thu May 05, 2011 4:56 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout C (05/05/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 260 lbs for 05 reps
5) 260 lbs for 05 reps
6) 260 lbs for 05 reps

Straight-leg Deadlift
1) 275 lbs for 08 reps
2) 335 lbs for 08 reps


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PostPosted: Mon May 09, 2011 4:22 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout D (05/09/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 195 lbs for 03 reps
4) 215 lbs for 03 reps
5) 225 lbs for 00 reps
6) 185 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 03 reps
3) +30 lbs for 03 reps
4) +35 lbs for 03 reps

Bent-over Lateral
1) 45 lbsx2 for 12 reps
2) 55 lbsx2 for 08 reps
3) 55 lbsx2 for 08 reps
4) 55 lbsx2 for 08 reps


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PostPosted: Fri May 13, 2011 9:16 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout A (05/12/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 345 lbs for 05 reps
5) 365 lbs for 05 reps
6) 375 lbs for 05 reps

Straight-leg Deadlift
1) 315 lbs for 05 reps
2) 365 lbs for 05 reps
3) 385 lbs for 05 reps
4) 385 lbs for 05 reps

Barbell Hold (grip)
1) 405 lbs for 10 sec.
2) 455 lbs for 10 sec.
3) 495 lbs for 10 sec.
4) 525 lbs for 10 sec.


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PostPosted: Sat May 14, 2011 6:21 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout B (05/14/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 295 lbs for 05 reps

BB Pendlay Row
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 255 lbs for 05 reps
5) 275 lbs for 05 reps

Overhead Squat
1) _95 lbs for 08 reps
2) 115 lbs for 08 reps
3) 135 lbs for 08 reps


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PostPosted: Wed May 18, 2011 4:16 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout D (05/18/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 03 reps
4) 205 lbs for 03 reps
5) 205 lbs for 03 reps
6) 205 lbs for 03 reps

Overhand Pull-up
1) +00 lbs for 05 reps
2) +25 lbs for 05 reps
3) +25 lbs for 05 reps
4) +25 lbs for 05 reps

Dumbbell Snatch
1) 45 lbs for 05 reps ea.
2) 55 lbs for 05 reps ea.
3) 60 lbs for 05 reps ea.
4) 65 lbs for 05 reps ea.


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PostPosted: Fri May 20, 2011 8:15 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout A (05/20/11)
Barbell Box Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 05 reps
4) 365 lbs for 03 reps
5) 385 lbs for 03 reps
6) 385 lbs for 03 reps
7) 385 lbs for 03 reps

Straight-leg Deadlift
1) 315 lbs for 05 reps
2) 365 lbs for 05 reps
3) 385 lbs for 05 reps
4) 405 lbs for 05 reps
5) 405 lbs for 05 reps

Barbell Hold (grip)
1) 405 lbs for 10 sec.
2) 495 lbs for 10 sec.
3) 515 lbs for 10 sec.
4) 515 lbs for 10 sec.


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PostPosted: Mon May 23, 2011 9:18 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout B (05/23/11)
Barbell Bench Press
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 295 lbs for 03 reps
4) 315 lbs for 02 reps
5) 325 lbs for 02 reps
6) 335 lbs for 02 reps

BB Pendlay Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps
5) 285 lbs for 05 reps
6) 285 lbs for 05 reps

Overhead Squat
1) _95 lbs for 12 reps
2) 115 lbs for 08 reps
3) 135 lbs for 08 reps
4) 145 lbs for 08 reps


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PostPosted: Thu May 26, 2011 10:11 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout C (05/26/11)
Barbell Front Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 03 reps
4) 275 lbs for 01 rep
5) 295 lbs for 01 rep
6) 315 lbs for 01 rep
7) 325 lbs for 01 rep (New PR!)

Barbell High Pull
1) 135 lbs for 05 reps
2) 185 lbs for 05 reps
3) 225 lbs for 03 reps
4) 255 lbs for 03 reps
5) 275 lbs for 03 reps
6) 275 lbs for 03 reps

Turkish Get-up
1) 55 lbs for 03 reps ea.
2) 65 lbs for 03 reps ea.
3) 70 lbs for 03 reps ea.
4) 70 lbs for 03 reps ea.


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PostPosted: Sat May 28, 2011 7:54 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout D (05/27/11)
Barbell Military Press
1) _95 lbs for 12 reps
2) 155 lbs for 05 reps
3) 185 lbs for 05 reps
4) 195 lbs for 05 reps
5) 195 lbs for 05 reps
6) 195 lbs for 05 reps

Overhand Pull-up
1) +00 lbs for 06 reps
2) +25 lbs for 06 reps
3) +25 lbs for 06 reps
4) +25 lbs for 06 reps

Dumbbell Snatch
1) 45 lbs for 05 reps ea.
2) 65 lbs for 05 reps ea.
3) 65 lbs for 05 reps ea.
4) 65 lbs for 05 reps ea.


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PostPosted: Tue May 31, 2011 7:07 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4356
Location: Pennsylvania
Workout A (05/31/11)
Barbell Back Squat
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 315 lbs for 03 reps
4) 365 lbs for 01 rep
5) 405 lbs for 01 rep
6) 440 lbs for 01 rep
7) 460 lbs for 01 rep (New PR!)

Standard Deadlift
1) 315 lbs for 03 reps
2) 365 lbs for 01 rep
3) 405 lbs for 01 rep
4) 460 lbs for 01 rep
5) 460 lbs for 01 rep
6) 425 lbs for 03 reps


Last edited by Matt Z on Sat Jun 04, 2011 7:57 am, edited 1 time in total.

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