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

    by , 03-24-2010 at 06:46 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
    woodchops:2x15+15w/60

    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.
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  2. Sun 3/21/10 lower KB acc day

    by , 03-21-2010 at 11:33 AM
    TGUs:1x5+5w/20K
    single KB dead sumo snatch:2x5+5w/16K, 2x5+5w/20K
    dbl KB sumo swings:2x8w/16Ks, 2x6w/20Ks
    OHP:2x20w/16K
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  3. Wed 3/17/10 SQ/DL day

    by , 03-17-2010 at 07:12 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 ...
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  4. Mon 3/15/10 BP day

    by , 03-15-2010 at 02:33 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...PR!!!
    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
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  5. Sun 3/14/10 lower KB acc day

    by , 03-14-2010 at 12:20 PM
    didn't w/o Friday. Got home late and was too tired.
    today's pre w/o meal...3 ice cream sandwiches

    TGUs:1x5+5w/20K
    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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