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Old 10-08-2012, 03:30 PM   #861
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Any overhead keg tosses in the future?
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Old 10-08-2012, 05:22 PM   #862
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Quote:
Originally Posted by BendtheBar View Post
Any overhead keg tosses in the future?
Probably so, not sure when though. Probably on a day where we just want to take a break and hae some fun
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Old 10-08-2012, 06:13 PM   #863
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Squat smoke show
Felt really awesome today so I went for a big lift

Squats
145 x 2 x 5
235 x 2 x 3
325 x 2
375 x 1
Add wraps
415 x 1
470 x 2 pr
Killed this previous pr is 465 x 1

Pause squats
335 x 3 x 3

Shrugs
245 x 10
445 x 10
535 x 10
625 x 10
715 x 8
805 x 4 plus a hold pr

Split squats
Bww x 2 x 10

Back extension
4 x 15 to 20

Awesome session enough said. except I tweaked my left hammie
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Old 10-09-2012, 05:51 PM   #864
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Tuesday Bench Press
Not a great workout today. I am feeling the tweak in my hamstring, not sure how deads are going to go this week. We will see, I was pretty sore all over today, so still a decent training session.

Bench Press
135x2x5
185x4
225x3
255x2
295x 3 singles
265x 9
This is probably pretty close to a PR, just did not feel that great on bench

Klokov Press
Bar x a lot
95x5
115x3
135x2
155x1
165x1 PR?, not really sure
135 x 3 sets x 4 reps
One more week of these and then 3 weeks of DB press

Low Cable Rows
3 plates x 10
4 plates x 10
5 plates x 8
6 plates x 6
6 plates plus 25 x 5
5 plates x 15
These felt awesome, felt very strong on these

Skull Crushers
Plus short Monster Minis
45 x 10
55 x 3 x 8

Band Pushdowns
Average Band x 4 x 20

Band Pull A Parts
Monster Mini x 3 x 15-20

Everything other than bench felt really good. Probably needed to warm up more. No big deal, next week will be better. I am going to shoot to beat 9 with 265 next week. Should be no problem.

Tomorrow will possibly be a day off depending on weather and my hammie. Deadlift is on thursday, working up to 535 for a single. However, if I feel really good, this will be more of a ME workout. If not, the ME will be next week, when I look for 550 plus. So, I will be ending the coan cycle this week or next week.
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Old 10-09-2012, 07:40 PM   #865
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Just wanted to add in, that my PR for 265 is 10, I looked it up. So not far off for an off training day
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Old 10-09-2012, 09:15 PM   #866
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470 x 2 pr
Smoke show indeed, and some impressive shrugs.
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Old 10-10-2012, 10:27 AM   #867
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Great stuff, JW. Hope that hamstring behaves.

Keg tosses will be fun!
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Old 10-10-2012, 04:49 PM   #868
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Thanks Steve and Mike the hammie feels pretty good today we will see tomorrow
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Old 10-10-2012, 04:52 PM   #869
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Wednesday recovery workout
Needed to get the hammie loosened up and get a little conditioning in

Tons of dynamic warm up

Sprints about 75 percent
8 sprints 30-40 yards

Sledge swings
20 x each side
3 sets 10 each side

Looking for a big pull tomorrow if everything feels good. I will work up to 535 as the cycle calls for and then decide from there if I want to max it out or wait until next week
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Old 10-11-2012, 08:18 AM   #870
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Good luck. Hoping to see some good numbers.
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