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 Post subject: Re: Jefferson's Log
PostPosted: Fri Apr 22, 2011 10:42 am 
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Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Bench Press
125x5
140x5
160x5

Pull-ups
6,5,5


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 Post subject: Re: Jefferson's Log
PostPosted: Sat Apr 30, 2011 5:41 pm 
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Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
AM
Power Cleans(kg)
60.4x3x3

Squats(lbs)
265x1
225x3x3
205x3x7

PM
Push ups
BWx10x5

Sit ups
BWx10x5

Pull-ups
BWx3x10

Running
10-15 min

I'm starting a new training program. Inspired by the Bulgarians and John Broz I came up with this routine.
I felt my squats were pretty good considering it was the third day in a row for squating.

Monday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Push Press-1RM-Triples for 30 reps
~PM~
Push-ups 50 reps
Pull-ups-50 Reps
Sit-ups-50 reps
Sprinting Short Bursts


Tuesday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Deadlifts Power sets of 3
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Running


Wednesday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Push Press-1RM-Triples for 30 reps
~PM~
Push-ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Sprinting Short Bursts

Thursday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
Deadlifts Power sets of 3
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Running

Friday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30- reps
Push Press-1RM-Triples for 30 reps
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Sprinting Short Bursts

Saturday
~AM~
Power Cleans-1RM-Triples for 30 reps
Squats-1RM-Triples for 30 reps
~PM~
Push ups-50 reps
Pull-ups-50 reps
Sit-ups-50 reps
Running

Sunday
Front Squat-1RM-Triples for 30 reps


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 Post subject: Re: Jefferson's Log
PostPosted: Sun May 01, 2011 12:50 pm 
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Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Sunday

Front Squat
170x1
120x3x10


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 Post subject: Re: Jefferson's Log
PostPosted: Mon May 02, 2011 4:23 pm 
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Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Monday

AM
Power Cleans
Practice with Bar

Squats
275x1
225x3x2
205x3x4

Push Press
135x1
105x3x8

PM
Push ups
12,12,6

Sit ups
12,12,3

Pull-ups
7,5,5,4,4


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 Post subject: Re: Jefferson's Log
PostPosted: Tue May 03, 2011 1:05 pm 
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Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Tuesday

AM
Power Cleans
Practice with bar

Squats
260x1
205x3x2

PM
Pull-ups
7,5,4,5,3,3,6

Push-ups
15,15,15

Sit-ups
15,15


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 Post subject: Re: Jefferson's Log
PostPosted: Wed May 04, 2011 5:59 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Wednesday

AM
Squats
265x1
225x3x2

Power Cleans
40x3x3

Push Press
135x1
105x3
110x3x2

PM
Pull-ups
7,5,6,5,7

Push-ups
15,15,15

Sit-ups
15,15,15


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 Post subject: Re: Jefferson's Log
PostPosted: Thu May 05, 2011 3:51 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Thursday

AM
Squats
270x1
225x3x3

Power Cleans
40x3
60x1
40x3

Deadlifts
315x3

PM
Pull-ups
7,7,6,6,5,5,4

Push-ups
15,15,15

Sit-ups
20,15,20


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 Post subject: Re: Jefferson's Log
PostPosted: Fri May 06, 2011 3:29 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Friday

AM
Squats
275x1
225x3x3

Power Cleans
60x3x2

Push Press
140x1
120x3x3

PM
Pull-ups
7,6,7,7,6,7

Push-ups
17,17,17

Sit-ups
20,20(10lbs),20


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 Post subject: Re: Jefferson's Log
PostPosted: Sat May 07, 2011 1:08 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Saturday

AM
Squats
280x1
225x3x2

Power Cleans
60x3x4

PM
Pull-ups
7,7,6

I can't workout while laughing lol.


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 Post subject: Re: Jefferson's Log
PostPosted: Sun May 08, 2011 4:20 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Sunday

Front Squats
180x1
120x3
130x3
140x3
150x3
155x3


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 Post subject: Re: Jefferson's Log
PostPosted: Mon May 09, 2011 8:31 pm 
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Advanced Member
Advanced Member

Joined: Mon Mar 30, 2009 11:04 pm
Posts: 1106
Monday

AM
Squats
285x1
225x3x2

Power Cleans
80x3
40x3

Push Press
145x1
115x3
125x3x2

PM
Pull-ups
8,6,6,6,6,4,4


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