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Old 07-26-2012, 03:30 PM   #1099
big_swede
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Join Date: Apr 2010
Location: sweden
Posts: 11,845
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26/7 Making it all my punk bitch

Notes: Max effort everything once again. Spent almost 4h in the gym, great day with the guys and some hard lifting to go with it. I feel very beat up allready. 3-4 days off now to go visit family, will try to get some sprints etc in meanwhile.

Damn I was strong today.

Farmers deadlift
1x120kg each hand (240kg)
1x130kg each hand (260kg)
1x150kg each hand (300kg)
1x170kg each hand (340kg)
1x190kg each hand (380kg)
1x200kg each hand (400kg)
1x210kg each hand (420kg)

*Gripwork from hell! Heavy ass pulls!

Farmers Hold
130kg's for 7s (plates dropped)
130kg's for 29s

Crucifix Hold
11kg db's for 36s
11kg db's for 28s

Atlas stone loading to 110cm platform
7 reps in 1:30 with a 105kg stone. Almost had the 8 for a pb but lost it just at the edge

Tireflip
250kg tire - 8 flips in 36s - best time on this is 32s, but satisfied with 36s after the heavy pulls.

Went in to the gym...

Inverted Row
3x10 with bw

Powerclean
3x60kg
3x70kg
3x80kg
3x90kg

*Did those "jump" style, all reps airborne, quick catch and down again, short touch on floor and explode up again.

Tricep Pushdowns
3x20

Oly bar curl (in the squat rack)
3x20 empty bar

Spinal decompression... Hips and hamstring stretching...

Farmer deadlift 200kg each hand (400kgs)


Farmer deadlift 210kg each hand (420kg)




Time for R&R.
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Last edited by big_swede; 07-26-2012 at 03:34 PM.
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