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Old 12-28-2011, 10:40 AM   #431
tank
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i'll be watching your band work as you integrate it. i think that's going to be the first training aid i implement. keep up the great work dx.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 12-28-2011, 02:07 PM   #432
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They're a lot of fun... i may do some speed work tomorrow for bench
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Old 12-28-2011, 08:10 PM   #433
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12-28-11

Front Squats
45x10 x 2 sets
135x5
185x5
225x5 PR. Easy, but still a pr 5 repper...

Back sauat
225x5
Added knee wraps to get some practice using them...
225x5
225x5
225x1

The inzer iron z wraps are brutal when wrapped tight. I thought i was gonna be a hero and roll them up as tight as i could and then wrap my knees as tight as i could.... this sucked and was quite painful! Learned a lot tonight. Now my calf hurts :-/

Also learned the importance of flexing the quad before wrapping. Its not cool when your knee cap is trapped in an unflexed position and you squat...
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Old 12-29-2011, 12:02 PM   #434
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Old 12-29-2011, 11:13 PM   #435
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12-29-11

Rotator warmups

Squats
45x10 x 2 sets
135x5
225x5
275x3
335x2 x 3 sets

Speed bench
45x3 x 3 sets
95x3 x 2 sets
45 + doubled average bands x 3
95 + doubled average bands x 3 x 10 sets

Plate pinches
2 10s smooth out x 78 seconds each hand.

Axle bar press x 10 x 2 sets

Axle bar curls x 15

Side raises 10 x 20

Couple pullups...

Good workout. Kept it light again today and worked on speed...
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Old 12-30-2011, 11:36 AM   #436
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way to handle business dx
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 12-30-2011, 03:21 PM   #437
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Good work on the 210 PP man!
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Old 12-30-2011, 04:26 PM   #438
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Quote:
Originally Posted by tank View Post
way to handle business dx
Just trying to make sure business doesnt handle me
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Old 12-30-2011, 04:26 PM   #439
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Quote:
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Good work on the 210 PP man!
Thanks big swede! More to come!!!
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Old 12-30-2011, 06:46 PM   #440
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12-30-11

Front Squats 45x5 x 2 sets 135x5 225x3 275x3 rep PR!

Back Squats 275x3 295x3

Light barbell curls x 50

Push Jerks- just wanted to see how these felt 45x3 95x3 135x2 185x1 135x1

Not as easy as i thought they'd be...
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