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PostPosted: Thu Jan 20, 2011 6:16 pm 
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Posts: 468
Location: Seattle
Press
95 5
105 3
120 3 easy

Push Press
135 3
140 2/3/3
alt with
Chinups
Narrow semi-supinated
9/9/9
Wide Neutral
6

BB curl
75 8/8
alt with
Pushdown
70 8/8


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 Post subject:
PostPosted: Sat Jan 22, 2011 5:59 pm 
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Posts: 468
Location: Seattle
Deadlift
135 8
185 5
225 5

Rack Pull
275 3
295 3
315 3x3
hard to break the bar off the pins without using quads

RDL
185 3x8
brought straps, but didn't need them

Front squat
135 3x5
tried these instead of leg press, i think i'll stick with leg press

Pallof antiextension and antirotation 2x8 each


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 Post subject:
PostPosted: Sun Jan 23, 2011 5:51 pm 
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Location: Seattle
Bench Press
135 5
150 5
170 5 - last one was ugly
One positive thing I have noticed is that my right:left strength imbalance is gone on these

DB Row
95 4x6 Harder than usual since my upper back was a bit fried from RDLs

alt with
Elevated Pushups 3x15

Lateral raise
20 2x8

Lying Rear Delt raise
8 2x10

8 pounds has never felt so heavy


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 Post subject:
PostPosted: Wed Jan 26, 2011 5:48 pm 
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Location: Seattle
Press
85 5
95 5
115 5

Push Press
125 3
135 3/3/3/2

Alt with
Chinups narrow semisupinated
4x9 brought chalk, grip didn't slip around

BB curls
80 8/7+1 not quite clean rep

alt with
Pressdowns
72.5 2x8


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 Post subject:
PostPosted: Thu Jan 27, 2011 7:11 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Squat
205 5
245 5
275 4
meh

RDL
230 4x3
250 3

Pallofs

Stepups 25's 2x6


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 Post subject:
PostPosted: Sat Jan 29, 2011 5:25 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Bench
140 3
160 3
180 2 --- I need to get a spotter, since at this point I have trouble getting the weight out of the hooks in the power cage. Otherwise, 3 would have been easy

DB Row
95 4x6

alt with Elevated pushups
3x15

Lying Rear Delt Raise
8's 3x10

alt with
Lateral Raise
20 2x8


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 Post subject:
PostPosted: Tue Feb 01, 2011 5:57 pm 
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Posts: 468
Location: Seattle
yesterday
Experimented with deadlifts at different heights

RDL
185 4x8

Pallof stuff

Today
Press
95 3
105 3
120 4


Chinups 12/7

Push Press
125 2
135 2

Pretty fatigued... taking a week-ish off from heavy lifting


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 Post subject:
PostPosted: Sat Feb 05, 2011 11:28 pm 
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Posts: 468
Location: Seattle
One arm farmers walk
50 down and back both sides
75 """"
100 down one side, back the other 3 times

Waiters walks
20 Down one side back the other
30 "twice
35 " once

Farmers walk
50's down and back three times

DB Hold
120 one hand at a time

Stationary bike tabata

I think I'll go ahead and add one of the carries at the end of each lifting day.


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 Post subject:
PostPosted: Sun Feb 06, 2011 5:54 pm 
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Location: Seattle
Suicides: 10 yard increments
50x3
40x3
30x3

ouch


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 Post subject:
PostPosted: Thu Feb 10, 2011 5:55 pm 
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Posts: 468
Location: Seattle
Yesterday:

Pallofs, RDL's to get ready

Hang Power Cleans
75 kg 2x1, a few others. Will reduce weight next time to work on timing/explosion/catch etc. Setting my eye on 85 kg as a shorter term goal for these.

Deadlifts
110 kg 3x2 Focused on keeping back perfect and not stiff-legging it at all.

Squats
225 lb 3x3

Suitcase Carries
90 1.5 each (down and back=1)
60 2.5 each


Lifting again tonight, will enter that tomorrow


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 Post subject:
PostPosted: Fri Feb 11, 2011 1:15 am 
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Posts: 468
Location: Seattle
Bench
135 5
155 5
175 4

DB Row
95 4x6

Explosive Pushups
a few different sets

Lateral Raise
22.5 8/8

alt with
Rear delt raise
8 3x10

Farmer's walks
90's 3 sets down and back


Last edited by jml on Sun Feb 13, 2011 3:54 pm, edited 1 time in total.

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 Post subject:
PostPosted: Sun Feb 13, 2011 3:53 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
yesterday
Hang Power cleans
65 3x1
70 2x1

Squat
235 3
240 3
245 3
focusing on form

RDL
240 5x3

Pallofs


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 Post subject:
PostPosted: Sun Feb 13, 2011 10:41 pm 
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Posts: 468
Location: Seattle
3 all out sprints with enough rest to get breathing down to a normal level.
Tabata with jumping in place, lunges, burpees, and sprints.


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 Post subject:
PostPosted: Tue Feb 15, 2011 6:42 pm 
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Posts: 468
Location: Seattle
Push Press
125 2
130 3x2

Chinups - trying to get chest over handles
10/7/5/uhhh
Had good explosion for the first set, then lost it steadily.

Dips
10/8/7
No should pain even going nice and deep!

Lateral Raises
22.5 8/8

Lying Rear Delt Raise
10 3x10


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 Post subject:
PostPosted: Thu Feb 17, 2011 6:03 pm 
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Joined: Thu Aug 27, 2009 12:55 am
Posts: 468
Location: Seattle
Hang Power Clean
65kg 5x1
technique was better, need to work on catch

Deadlift
115 3x2
125 1x2

Push Press
130 2x2
135 1x2

Pullups
3x5


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