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  1. Wed 3/24/10 SQ/DL day

    by , 03-24-2010 at 05:46 AM
    SQ(MPBs):45x8, 135x5, 225x3, 315x2; suit/dn+wraps:405x2, 455x2; rev. purples:505x2...slight tweak in low back going too deep
    rev. hypers:90x10x2sets, 140x10x2sets
    two hand KB sumo swings:2x15w/20K

    Crappy workout, which was to be expected as I had the flu for the past couple of days. That's why no bench work this week.

    I've decided not to do any meets this spring. Just not feeling motivated.
  2. Sun 3/21/10 lower KB acc day

    by , 03-21-2010 at 10:33 AM
    single KB dead sumo snatch:2x5+5w/16K, 2x5+5w/20K
    dbl KB sumo swings:2x8w/16Ks, 2x6w/20Ks
  3. Wed 3/17/10 SQ/DL day

    by , 03-17-2010 at 06:12 AM
    Box SQ w/blues(MPS/dn):45x5, 95x3, 135x2, 185x2; add loose Preds:245x2, 280x2x5sets, 300x2
    DL(preds):185x5, 235x3, 275x2, 315x1, 340x5, 305x5
    rev. hypers:140x10x2sets
    KB goblet SQ on bosu ball:2x10w/20K
    two-hand KB sumo swings:2x15w/20K
    KB WM:2x8+8w/20K
    st. abs against ball:2x15w/108

    redeemed myself this week on pulls. no callous/grip issues...very easy.

    Also, I decided that I will not be doing any meets on the 17th of April. I'll go ...
  4. Mon 3/15/10 BP day

    by , 03-15-2010 at 01:33 PM
    The guy that helps me train said that I don't do enough raw work. So, as tired as I was today...

    BP(raw):45x8; 2B:95x5, 135x1, 165x1, 185x1, 205x1, 230x1, 250x1...[B]PR!!![/B]
    Floor press,POR w/80# chains:45x5, 95x5, 135x5, 145x5
    rolling db tri ext w/MB:30sx12x3sets
    tri pd:2x20w/MB
    conc. curl:2x10+10w/25
  5. Sun 3/14/10 lower KB acc day

    by , 03-14-2010 at 11:20 AM
    didn't w/o Friday. Got home late and was too tired.
    today's pre w/o meal...3 ice cream sandwiches

    one arm KB sumo swings:2x10+10w/20K
    dbl KB sumos swings:3x10w/16Ks
    one arm KB dead hang snatch:12x1+1w/20K
    dbl KB WM:1x8+8w/20K+16K
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