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PostPosted: Wed May 09, 2012 10:15 pm 
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Location: Sydney, Australia
Thursday AM
back to gym
1000m row
5 x 5 x 20: squats, presses, bench press
5 x 1 x 60: deadlift
5,3,1 pullups, 2,1 dips, 6,3 pushups
rolling and stretching
500m row
~60 minutes


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PostPosted: Sun May 13, 2012 7:40 pm 
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Location: Sydney, Australia
Monday AM
squats 2 x 5 x 20, 3 x 5 x 30
press 2 x 5 x 20, 3 x 5 x 22.5
power clean 5 x 3 x 20
bench 3 x 5 x 30
chins 5,3
dips 4,4
40mins


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PostPosted: Tue May 15, 2012 9:53 pm 
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Joined: Sun Jul 05, 2009 6:07 am
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Location: Sydney, Australia
Wednesday AM
squats 5 x 20, 3 x 5 x 40
press 5 x 20, 3 x 5 x 30
deadlift 5 x 80
power cleans 5 x 3 x 60
chins 5,3
40min


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PostPosted: Thu May 17, 2012 6:15 pm 
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Joined: Sun Jul 05, 2009 6:07 am
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Location: Sydney, Australia
Friday AM
squat 5 x 20, 40, 3 x 5 x 60
bench 5 x 20, 40, 3 x 5 x 60
deadlift 5 x 60, 100
pullup(pushup) 6(6), 4(6), 2(6)
45min


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PostPosted: Sun May 20, 2012 6:12 pm 
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Location: Sydney, Australia
Monday AM
3min row
squat 5 x 20, 40, 3 x 5 x 70
press 5 x 20, 30, 3 x 5 x 40
powercleans 5 x 22.5, 5 x 3 x 62.5
pullup(dip) 5(6), 5(6), 4(4)
50min


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PostPosted: Fri May 25, 2012 4:29 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday PM
500m row w/u
squat 5 x 20, 5 x 40, 4 x 60, 3 x 5 x 80
press 5 x 20, 30, 2 x 5 x 50, 1 x 3 x 50 - too much too soon, missed last set
deadlift 5 x 60, 4 x 100, 3 x 110, 5 x 140
pullup(pushup) 5(6), 5(6), 4(6)
1-1.5mR


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PostPosted: Sun May 27, 2012 4:49 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Sunday PM
500m row
squat 5 x 20, 4 x 30, 3 x 50, 2 x 70, 3 x 5 x 90
bench 5 x 20, 4 x 30, 3 x 50, 3 x 5 x 70
power clean 3 x 25, 5 x 3 x 65
45mins
longer rest was between exercises at the start; was allowed to work in on the squat rack with a gent who was doing pullups, so a little extra time was taken removing the bar. there were 3 other pullup stations free, but he let me work in, so i'm appreciative.


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PostPosted: Mon May 28, 2012 6:21 pm 
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Posts: 860
Location: Sydney, Australia
Tuesday AM
squats 5 x bw, 20, 25, 4 x 35, 4 x 55, 3 x 75, 3 x 5 x 95
presses 5 x 22.5, 4 x 32.5, 3 x 5 x 42.5
deadlift 5 x 60, 3 x 105, 5 x 145
pullups 5, 3, 1
1 - 2m R between working sets. minimal between warmups.


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PostPosted: Thu May 31, 2012 6:02 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday AM
squats 5 x 20, 40, 60, 4 x 80, 3 x 5 x 100
benchpress 5 x 22.5, 4 x 32.5, 3 x 52.5, 3 x 5 x 72.5
power clean 3 x 27.5, 5 x 3 x 67.5
pullups 5, 3, 1
~1m R between worksets
~45min total


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PostPosted: Sun Jun 03, 2012 3:32 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Sunday PM
squats 5 x bw, 25, 4 x 45, 3 x 65, 2 x 85, 3 x 5 x 105
press 5 x 25, 4 x 35, 3 x 5 x 45
deadlift 5 x 30, 3 x 70, 2 x 110, 5 x 150
pullups(pushup) 6(6),4(6)
1-2mR between sets


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PostPosted: Mon Jun 04, 2012 7:30 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday AM
3min row w/u
squat 5 x 20, 5 x 30, 4 x 50, 3 x 70, 2 x 90, 3 x 5 x 110
benchpress 5 x 20, 4 x 25, 3 x 35, 2 x 55, 3 x 5 x 75
powerclean 3 x 20, 30, 5 x 3 x 70
chinup(pushup) 6(10),3(10),3(10)
~1-2mR between worksets - progress is slowing in the squat; increments will be smaller now. bw was 88. no running for 8 weeks has helped. no more shin twinge.
~50 min


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PostPosted: Wed Jun 06, 2012 5:42 pm 
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Location: Sydney, Australia
Thursday AM
squats 5 x 20, 32.5, 4 x 52.5, 3 x 72.5, 2 x 92.5, 2 x 112.5 - terrible form so dropped 10kg, 5 x 102.5, 2 x 102.5 (failed - lost balance(!) and had to dump it) - squat disaster. I think I warmed up too much and tried to go too fast.
press 5 x 20, 3 x 32.5, 3 x 5 x 42.5 (could not find a pair of 2.5kg plates to take it to 47.5, but after the squat I went conservative)
deadlift 3 x 20, 3 x 60, 5 x 140
pullups (changing grip) 4,4,4,3

not the best session to be honest. this is after an absence of alcohol and more sleep than normal...


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PostPosted: Wed Jun 13, 2012 7:08 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday PM (2100-2145)
3min row warmup
squat 5 x bw, 20, 30, 70, 3 x 5 x 90 (reset)
press 5 x 20, 25, 35, 3 x 5 x 45
deadlift 5 x 60, 100, 140
pullup 6, 4

working out after dinner was entertaining. it was really easy to tense my stomach for the squat.


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PostPosted: Thu Jun 14, 2012 8:28 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Friday AM
3min row warmup
squat 5 x bw, 20, 32.5, 52.5, 4 x 72.5, 3 x 5 x 92.5
bench 5 x 20, 30, 3 x 5 x 70
powerclean 3 x 20, 5 x 3 x 60
pullup(dip) 4(6), 4(6), 3(1)


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PostPosted: Mon Jun 18, 2012 3:18 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday PM
3min row warmup
squat 5 x bw, 20, 35, 4 x 55, 3 x 75, 3 x 5 x 95
press 5 x 20, 4 x 37.5, 3 x 5 x 47.5
deadlift 5 x 65, 3 x 105, 5 x 145
chinup 5, 5, 5, 1
~55min 1-2mR between worksets


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