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Old 01-23-2013, 05:01 PM   #181
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Tuesday

I will be adding snatches and clean&jerks to routine on Squat day.....I am thinking the more power Inbuild up the stronger my squats will be

To Finish Off Yesterday

Over Head Press
Barx10
95*5
135*3
175*3
175*3
175*3

Snatch
Barx3
55*3
55*3
55*3
55*3

Clean&jerk
Barx3
55*3
55*3
55*3

Note: will be going 95lbs on snatch an cleans.......Going to be doing sets of 3 while working on form.

Wednesday

Rack Pull
barx10
135x10
225x10
315x10
425x7
Shrugs
135x10
225x10
315x10
425x10
Jerks
barx5
135x3
165x3
205x2
225x1
Bench
barx10
135x3
225x3
225x3
225x3
225x3
225x3

Close Grip
barx10
135x5
225x3
295x1
315x1

Assistance Work
Push Downs
Right Arm Push downs
Virtical Pull downs
Lat-Pull down
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8 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Last edited by RobMoriRB; 01-23-2013 at 05:17 PM.
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Old 01-24-2013, 12:58 AM   #182
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Originally Posted by RobMoriRB View Post
Tuesday
To Finish Off Yesterday
Over Head Press
Barx10 95*5 135*3 175*3 175*3 175*3

Snatch
Barx3 55*3 55*3 55*3 55*3

Clean&jerk
Barx3 55*3 55*3 55*3

Wednesday
Rack Pull
barx10 135x10 225x10 315x10 425x7
Shrugs
135x10 225x10 315x10 425x10
Jerks
barx5 135x3 165x3 205x2 225x1
Bench
barx10 135x3 225x3 225x3 225x3 225x3 225x3

Close Grip
barx10 135x5 225x3 295x1 315x1

Assistance Work
Push Downs
Right Arm Push downs
Virtical Pull downs
Lat-Pull down
I'm dead tired just reading this session ... you need to be very very strong to complete this schedule ... great work Rob ...
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Old 01-24-2013, 09:52 AM   #183
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Rob, sometimes...well actually all the time, I am AMAZED by the volume you are able to do....very strong!!
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Old 01-24-2013, 11:04 AM   #184
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Quote:
Originally Posted by RobMoriRB View Post
Bench
barx10
135x3
225x3
225x3
225x3
225x3
225x3

Close Grip
barx10
135x5
225x3
295x1
315x1
Close Grip more than Bench (well, it was less volume though), WOW!
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Old 01-25-2013, 05:06 PM   #185
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Squat
barx10
135x3
225x3
315x1
WRAPS ADDED
325x3
325x3
325x3
325x3
325x3
BOX ADDED
375x1
405x1

Snatch
barx2
95lbs for 5 solid singles

Clean&Jerk
Barx2
135lbs@ 5 soliod singles

Note: Going to start implementing an Oly work out for them

Snatch 8x2- all reps have to be perfect to move up weight
CJ-" "
Front squats-5x5 (How my feet would be positioned after the lift for C/Sn)
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Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 01-25-2013, 05:25 PM   #186
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Nice work brother! Nice explosive work after taxing the legs with all those squats. Love that!
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Old 01-26-2013, 02:41 AM   #187
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Originally Posted by RobMoriRB View Post
Squat
barx10 135x3 225x3 315x1
WRAPS ADDED
325x3 325x3 325x3 325x3 325x3
BOX ADDED
375x1 405x1

Snatch
barx2 95lbs for 5 solid singles

Clean&Jerk
Barx2 135lbs@ 5 soliod singles
Superb lifting Rob ... great going ... Strong triples ...
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Old 01-26-2013, 12:23 PM   #188
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Old 01-26-2013, 12:50 PM   #189
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Great work. Oly lifts are fun.
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Old 01-28-2013, 06:22 PM   #190
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Sunday

Bench
barx10
135x3
225x3
305x3
305x1
305x1

Assistance
Incline Bench/DB
Lat work

Monday

Box Squat
barx10
135x3
225x3
315x3
405x1
425x1 PR

CJ
barx3
135x3
155x5

Snatch
barx2
115x8

2 1/2Deficit Deads
barx10
135x3
225x3
315x1
405x1
445x1 PR
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8 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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