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ScrawnyPhil

Training Log: January 6th, 2008

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by , 01-05-2008 at 11:00 PM (243 Views)
01.06.08
Overhead rack press, no boards in box, 6th from top 185x4, x5, 10th from top (eye level) 135x0, 125x3, 115x4 (5), 115x3
Weighted chin: +35x5x2, +10x5, +0x5x2
Calf Raise: 100x10x8

Building a training schedule:

Lifts to include: Box squat, sumo deadlift, weighted chin, floor press, partial floor press, overhead press in rack at varying heights, calf work, swings

Guidelines: press 4-5x/week, squat 3-4x/week, pull 2-3x/week on same day as squat, chin 2-3x/week on different day than pull, overhead work at least 1x/week on different day than other press, calves every other day, swings on off days or as backoff.

Squat, sumo, chin frequency
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1) Box squat (light), sumo (medium)
2) Chin
3) Box squat (heavy)
4) Chin
5) Box squat (medium), sumo (light)
6) Chin

Press frequency
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1) Floor press (heavy)
2) Partial floor press
3) Floor press (medium)
4) Overhead rack press
5) Floor press (light)
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