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  1. Wed 1/6/10 SQ/DL day

    by , 01-06-2010 at 08:11 AM
    Bringing back the intensity...

    Box SQ(MPBs):45+blues/5, (+B&P):45x3, 95x3, 135x2, 185x2; canvas/dn:245x2, 285x2; straps up:315x2
    DL(preds):185x5, 235x3, 275x2, 305x1, 335x5, 300x5
    rev. hypers:90x10, 140x10x2sets
    sea. band curl:2x20w/blue
    two hand KB sumo swings:2x20w/20K
    OHP:2x20w/16K
    st. ab pulldowns against ball:108x15x2sets

    Great w/o today. No hip discomfort. No tweaks. Plus, I found out that my 600# squat is tied for 4th in ...
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  2. Mon 1/4/10 BP day

    by , 01-04-2010 at 01:10 PM
    BP:45x8, 75x5, 105x3, 135x3; 2B:165x3;
    shirt on & 2B: 225x3; 1B:255x2, 285x2; add rev. mon. minis: 315x2, 335x2
    sea. CSR:90x8, 140x8x2sets
    tri pushdowns:60x8x4sets
    incline rear delts:15sx12x2sets
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  3. Sat 1/2/10 make-up SQ/DL day

    by , 01-02-2010 at 06:44 AM
    Box SQw/purples(MPBs):45x5, 135x5, 225x3, 275x2x3sets, 295x2x3sets
    rev. hypers:90x10, 180x10, 270x10
    two hand KB sumo swings:3x15w/20K
    KB WM:3x8+8w/20K
    st. ab pulldowns against ball:2x15w/108

    just some light stuff today. I'll pick up the intensity on Wednesday.
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  4. Fri 1/1/10 upper KB acc day

    by , 01-01-2010 at 08:32 AM
    dbl KB press:3x8w/20Ks
    one arm KB snatch:2x12+12w/16K
    ov. band tri ext:3x8w/PB

    work schedule and holiday continue to screw up training. Hopefully, I will get my squat work in tomorrow.

    HAPPY NEW YEAR!!!
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  5. Mon 12/28/09 BP day

    by , 12-28-2009 at 01:50 PM
    BP:45x10, (+dbl purples):2B:45x5, 75x3, 105x2; shirt on:135x2; 1B:165x1, 185x1
    rolling db tri ext:45sx8x4sets
    rope face pulls:108x12x2sets
    db hammer curls:35sx10x1set
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