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Old 02-24-2013, 12:02 PM   #599
KD5NFW
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Join Date: Nov 2012
Location: DFW
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Default Wendler's 531, kinda

3/2/1 Cycle 10 Week 1 Day 4

60 minutes

Power cleans
decided to perform these 531 style to track, and hopefully force, some progression

Training max 190

warmup 45 x 5
135 x 5 (supposed to be 125 but that ain't happening lol)
145 x 5
160 x 5
Wow this get's the HR going!

Squat Day

Training Max - 335

Back Squat

Warmup

45 x 10
135 (40%) x 5
170 (50%) x 5
200 (60%) x 3

Weight (Goal) Actual

220 (5) 5
250 (5) 5
285 (3x3) 3 x 3
Tweaked my right groin on the second rep of the second money set. Depth felt really good on these tonight. Concentrated on sitting down and <> knees out!

AMAP Squat
200 x 5, 0, 0
Kept the weight the same as last week. Groin was not happy with these so I shut them down today.

45 degree leg press
2pps x 15
3pps x 15
4pps x 15
3pps x 15
2pps x 15
Punished my quads since I dumped the AMAP squats. I felt safer doing these with the tweak.

Seated calf raise
2 plates x 10
3 plates x 10 x 2

Cardio
20 minutes LISS elliptical
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