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Old 07-09-2012, 09:31 AM   #1
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Default GL's Pathetic Keyboard Warrier Workout

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Old 07-09-2012, 09:52 AM   #2
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Default Monday July 9th

This is a very basic program utilizing increased frequency through the week. My only piece of equipment is a CAP 110lbs barbell set. I have more weight being delivered this week. I'll have just over 200lbs to work with. The bar is rated for 200lbs and is 5ft long. This gives me a 3ft wide area to grip on.

I would prefer a longer bar but this owrks with the limited space I have here in atlanta. I have not full decided if I will use my stands inHouston when I'm home and try to work heavier once a week, or stick with the plan continuiously.

The schedule runs Mon-Fri, but at times I've needed to give my body a rest, and take a day off. I'm not in a rush to add weight until I'm doing 5 days in a row for a few weeks and geeling good about it.

Each set is started by cleaning the weight from the floof. So in addition to the lifts you are also doing the cleans throughout the session. It all adds up, especially as you move through the week.

As the program moves on some other iso work will be added. for right now this is plaenty.

Todays session was done after a 1 day break from Saturdays session.

Weight used 110lbs for all moves


Back squats
3x10

Front squats
2x6
1x8

Wide grip BHNP
3x5

Front OHP
1x8
2x6

12 full cleans with 6 being pressed out overhead
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Old 07-09-2012, 11:09 AM   #3
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Good work gl.
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Old 07-09-2012, 06:52 PM   #4
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Well hello. So good to have you back. Squat and press. All goodness.
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Old 07-10-2012, 03:30 PM   #5
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Default Tuesday 10 July

110lbs

Back Squats
3x10

Front Squats
3x10

Wide Grip BHNP
1x6
2x5

Front Press
3x5

12 full cleans 6 pressed out overhead.

Yesterdays work combined with todays is harder than it looks.
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Old 07-10-2012, 04:42 PM   #6
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Looks hard enough to me.
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Old 07-10-2012, 04:44 PM   #7
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In for this journey
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Old 07-10-2012, 11:33 PM   #8
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Default

Um, yeah! Everything from the floor is butt hard. And BTN with a 5 foot bar? That's working the flexibility!

Awesome stuff, gl!

With 200 lbs and some water jugs, anvils, or whatever, will you morph this into some deadlifting or a variation too or do you think the volume of cleans is plenty? Just curious.
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Old 07-11-2012, 03:11 PM   #9
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Default

Quote:
Originally Posted by MikeM View Post
Awesome stuff, gl!

With 200 lbs and some water jugs, anvils, or whatever, will you morph this into some deadlifting or a variation too or do you think the volume of cleans is plenty? Just curious.
Thanks all, it feels good to be actually working again. I find my head is clearer and I sleep a bit better.


Mike,

This is just a variation of the Pull, Squat, Press program.

The cleans are enough for now, and I do feel the work they provide. One of my biggest faults is pushing too hard too fast. This will slow me down a little, as I'm working within set confines. I only clean what I can press, and squat what I can clean. The volume of the moves varies on my strength, and I'll only go up a little weight at a time.

It's also fun.
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Old 07-11-2012, 03:14 PM   #10
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Default Wednesday 11th

A little tired today.

110lbs all sets

Back squats
3x10

Front squats
1x10
1x6
1x7

Front pressing
3x6

9 full cleans 3 press out overhead

Feeling the work today in all parts of my body.
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