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  1. Wed 4/14/10 SQ/DL day

    by , 04-14-2010 at 07:15 AM
    SQ(MPBs):45x8, 135x5, 225x3, 315x2; suit/dn:405x2; wraps:455x1, 495x1; up:545x1, 585x1; rev. greens:635x1
    DL(preds):185x5, 235x3, 275x2, 305x1, 335x5, 300x5
    rev. hypers:140x10x2sets
    GHRs:1x10w/bwt, 2x10w/20# chains
    st. abs against ball:108x15x2sets

    This turned into a great workout considering that my knee is still not 100% and I'm only weighing about 147-8. I wanted to get a good workout in as I am moving back to Michigan this weekend and it may be a couple ...
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  2. Mon 4/12/10 BP day

    by , 04-12-2010 at 11:36 AM
    BP:45x8, 95x5, 135x3; 2B:165x3;
    shirt & 3B:225x2; 2B:255x2; n/b:295x1, 325x0...missed on technique glitch with rt. arm...try again...325x1
    rack lockouts(pin#14)POR:225x6, 245x6, 265x6, 285x6
    ov. band tri ext:4x12w/PB
    db hammer curls:2x10w/35s
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  3. Sun 4/11/10 lower KB acc day

    by , 04-11-2010 at 01:03 PM
    dbl KB sumo swings:2x8w/16Ks, 2x8w/20Ks
    HTH sumo swings:2x20w/20K
    one arm KB dead hang sumo snatch:1x6+6w/16K, 1x6+6w/20K
    KB WM:2x8+8w/20K
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  4. Fri 4/9/10 upper KB acc day

    by , 04-09-2010 at 10:59 AM
    ren rows:4x8+8w/20K
    KBH circuit
    a)dbl KB conv. swings:1x8w/16Ks, 2x8w/20Ks
    b)dbl KB conv. snatch:1x8w/16Ks, 2x8w/20Ks
    c)dbl KB S&P:1x8w/16Ks, 2x8w/20Ks
    dbl KB skull crushers:2x10w/12Ks
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  5. Wed 4/7/10 SQ/DL day

    by , 04-07-2010 at 07:05 AM
    Box SQ(MPBs):45x10, 135x5; (rev. greens):225x5, 315x3, 365x2, 405x2x2, 425x2x2, 455x2, 475x2
    two-hand, single KB sumo swings:2x10w/20K, 3x8w/36K
    single KB, dead sumo snatch:3x6+6w/20K
    st. ab pulldowns against ball:2x15w/108
    GHRs:3x10w/MB

    I thought I was going to have a good squat day today. By yersterday afternoon, my right knee was pretty well pain free. Then, when I was going to bed, I somehow sat back on my leg and irritated the knee again. It was pretty ...
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