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Old 03-05-2013, 08:26 PM   #659
KD5NFW
13 in 15
Max Brawn
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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 3 Day 2
50 minutes

Deadlift Day
all lifts raw double over unless noted

Training Max - 440

Warmup
135 x 5
175 (40%) x 5
225 (50%) x 5
265 (60%) x 3

Weight (Goal) Actual

330 (5) 5
375 (3) 3 VG's
420 (1x5) 1, 1, 1 VG's
First two had pretty good speed. Third one was a bit of a grind till I hit my knees.

Rack pulls, mid knee
405 x 5
445 x 5 x 2
These were relatively easy.

Power shrugs
365 x 10 x 3 +40lbs

Kneeling cable crunch
200 x 15, 15, 15 +3reps

Cardio
20 minutes LISS elliptical
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