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Stephen's Workout Blog

  1. Wednesday 7th April 2010

    by , 04-06-2010 at 06:20 PM (Stephen's Workout Blog)
    [B]TGU[/B]
    1 x half up l/r with 20kh
    1 ladder up to high hip 37kg x l/r[B]

    Behind the Back Squat/Deadlift[/B]
    120kg x 3
    150kg x 1 (now current 1RM)
    160kg x miss due to grip
    120kg x 5 (now current 5RM)

    [B]Pushups
    [/B]14, 16, 12, 12, 20
    [B]
    Crunches[/B]
    21, 28, 21, 21, 30
    [B]
    Cardio[/B]
    INSANITY plyometric intervals

    Updated 04-06-2010 at 10:12 PM by Stephen

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  2. Tuesday 6th April 2010

    by , 04-05-2010 at 09:01 PM (Stephen's Workout Blog)
    [B]Speed Skater Single Leg Squats[/B]
    22.5kg x 10/10 and 7/7

    GTG with 16kg BUP and BW doorway assisted pistols.

    Updated 04-06-2010 at 06:16 PM by Stephen

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  3. Monday 5th April 2010

    by , 04-04-2010 at 10:37 PM (Stephen's Workout Blog)
    [B]TGU[/B]
    Half up ladders with 20kg and 37kg

    [B]Swings[/B]
    10 sets of 10 top of the minute with 37kg[B]

    Pushups[/B]
    14,14,10,10,20

    [B]Crunches[/B]
    18,25,19,19,30
    [B]
    Doorway Assisted Pistols[/B]
    4 x l/r

    Updated 04-05-2010 at 12:35 AM by Stephen

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  4. 16kg Vo2Max Workout 11

    by , 04-02-2010 at 10:24 PM (Stephen's Workout Blog)
    [B]Tukish Half-Ups[/B]
    2 x l/r with 20kg

    [B]TGU Rungs & Ladders[/B]
    3 ladders of 3 x l/r up to the half-up position with 37kg
    [B]
    VWC[/B]
    44 sets of 8 with 16kg bell
    5,632kg moved in 22 minutes
    [B]
    Notes[/B]
    I felt good after the TGU work but after about 10 - 15 sets into the VWC session my shoulders really began to tire. So no more heavy TGU before VWC.

    Updated 04-02-2010 at 10:28 PM by Stephen

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  5. Zercher RSR - Week 5, Workout 2

    by , 03-30-2010 at 04:51 PM (Stephen's Workout Blog)
    [B]Warm Up[/B]
    Bar x 12
    70kg x 3
    100kg x 1
    110kg x 1
    [B]
    Zercher Squat RSR[/B]
    120kg x 2 x 3 (sets x reps)
    120kg x 1

    [B]Homemade 35mm V-Bar[/B]
    Worked up to 85kg left and 90kg right

    [B]Cardio[/B]
    INSANE pure cardio workout

    Updated 03-30-2010 at 08:40 PM by Stephen

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