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Stephen's Workout Blog

  1. Friday 23rd April 2010

    by , 04-22-2010 at 07:06 PM (Stephen's Workout Blog)
    [B]BUP[/B]
    22.5kg doing 3s, 2s, and 1s with right and 2s and 1s with left. Roughly even number of reps.
    [B]
    Single Leg Split Squat[/B]
    50kg x 2 x 10 l/r

    [B]Notes[/B]
    The GM experiment seems to have mutated into something else. The bio-feedback testing has become integrated into my training somewhat - such as for deciding when to stop a workout or when to call my GTG work a day, for selecting which grip feat I will work on and so forth. But it has quickly ...
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  2. Thursday 22nd April 2010

    by , 04-21-2010 at 06:35 PM (Stephen's Workout Blog)
    [B]TGU[/B]
    Warmed up with 20kg half-ups

    Then, with 37kg:
    Roll to press and back down
    Up to half-up and back down
    Up to high-hip with left and kneeling lunge with right and back down

    [B]Single Leg Split Squats[/B]
    40kg x 10 l/r
    40kg x 12 l/r

    [B]Pinch Grip Plate Curls[/B]
    5kg x 5 l/r
    10kg x 3 l/r
    10kg x 5 r
    10kg x 3 l
    A negative and some partials with 15kg l/r
    5kg x 5 l/r

    A strict ...
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  3. Wednesday 21st April 2010

    by , 04-21-2010 at 12:33 AM (Stephen's Workout Blog)
    5 rounds of:

    A1) 800m run
    A2) 1 pistol l/r
    A3) 3 plyo clap push-ups
    A4) 2 pistols l/r
    A5) 5 pull-ups
    A6) 3 pistols l/r
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  4. Tuesday 20th April 2010

    by , 04-20-2010 at 01:09 AM (Stephen's Workout Blog)
    [B]Density Training Weight Duration Rest Reps[/B]
    A1) Military press 30kg/35kg 25sec 10sec 8/11
    A2) Lunge 30kg/40kg 45sec 20sec 12/16
    A3) Power clean 30kg/40kg 30sec 30sec 7/10
    A4) Goblet squat 16kg/20kg 45sec 2min 12/20

    Perform A1 - A4, rest 2min and repeat with heavier weight. Then the same for the next set of exercises.

    B1) Back squat 40kg/50kg 55sec 10sec 16/18
    B2) ...
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  5. Friday 16th April 2010

    by , 04-15-2010 at 11:01 PM (Stephen's Workout Blog)
    The unilateral leg work I wanted to do all tested poorly so I tested some grip work and found pinching tested much better.


    [B]Plate Curls[/B]
    a) Warmed up with 5kg plate for sets of 5 l/r
    b) 10kg for singles, doubles and triples with left
    c) 10kg for triples and sets of 5 with right
    d) Managed a negative with a 15kg plate with right
    e) Roughly even volume l/r

    [B]Pinch Lift[/B]
    25kg plate pinch holds for 6sec x 3 l/r

    ...
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