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Vince148 Training Log

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by , 09-27-2009 at 03:46 AM (301 Views)
Here's what I've done since my last meet on September 12, 2009 just to catch up.

[U]Wed 9/16/09[/U]
TGUs: 3x5w/16K alt. w/
two hand, single KB sumo swings: 3x20w/20K

[U]Sat 9/19/09[/U]
dbl KB C&P:3x10w/20Ks
ren. row w/20Ks:2x8 ea. arm, then 1x(1,2,3,4,5)
100 rep ov. tri ext w/mini band: sets of 35,35,30

[U]Mon 9/21/09 BP day[/U]
3B,POR(raw):45x8, 95x5, 135x3, 165x3; rev. greens:225x5, 275x5, 295x3, 315x3, 335x3, 355x3
speed bench w/dbl minis:75x3x3sets, 95x3x3sets
CSR:45x10, 70x10, 100x8, 125x6
conc. curls:25x10x2sets ea. arm
band pushdowns:6x12w/mon. mini

[U]Wed 9/23/09 SQ/DL [/U]day
Box SQ w/SSB+purples(Preds):45x5, 135x5, 185x5, 225x5, 255x5x5sets
GMs off pins(#16)w/SSB:135x5, 185x5, 225x5, 255x5
speed pulls standing on 45s:135x1, 225x1, 255x8 singles
rev. hypers:90x15, 140x15
one arm KB sumo snatch:16Kx15x1set ea. arm
two hand KB sumo swings:20Kx25x1set
NOTE:Maybe a little too much volume for my first SQ/DL w/o.

[U]Sat 9/26/09 upper acc day[/U]
TGUs:2x5w/20K ea. arm...first time doing more than 3 reps with this wt.
dbl KB cleans:3x8w/20Ks
one arm KB snatch:3x(1,2,3,4)w/20K ea. arm


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