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Old 12-23-2011, 01:26 PM   #111
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Default Friday, December 23, 2011

5/3/1 - Cycle 2 - Week 1

Military Press
75 lbs x 5
95 lbs x 5
115 lbs x 5
135 lbs x 3
155 lbs x 3
170 lbs x 3
185 lbs x 1
200 lbs x 1

200 lbs was a slow rep so I called it good.

Bar Dips
BW x 5
+25 lbs x 5
+50 lbs x 5
+70 lbs x 5
+80 lbs x 5
+90 lbs x 5

Chin-ups
BW x 25 Singles

Triceps Extension
95 lbs x 5
105 lbs x 5
115 lbs x 5
115 lbs x 5
115 lbs x 5

Bear Crawls with Sled
175 lb sled x 40 yards
175 lb sled x 40 yards

NOTES:
Doing 3/5/1 with the military press starting today. The bear crawls were a blast. The whole way through I was thinking I needed to add more weight. But when I was done I was gasping and my hammies were screaming. Very fun finisher and I will be doing more of those.

<edit> I had the wrong sled weight listed. </edit>

Last edited by Off Road; 12-23-2011 at 06:44 PM.
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Old 12-26-2011, 01:55 PM   #112
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Default Monday, December 26, 2011

3/5/1 - Cycle 2 - Week 2

Bench Press
115 lbs x 5
140 lbs x 5
170 lbs x 5
185 lbs x 5
210 lbs x 5
240 lbs x 5 reps

Required reps only today

Bar Dips
BW x 15
BW x 15
BW x 15
BW x 15

1 Arm Db Row
160 lbs x 12 sets of 2 reps

Sled Rows
125 lb sled x 20 yards
125 lb sled x 20 yards
125 lb sled x 20 yards
125 lb seld x 20 yards

Prowler Pushes
175 lbs x 40 yards
175 lbs x 40 yards
175 lbs x 40 yards
175 lbs x 40 yards
175 lbs x 40 yards
175 lbs x 40 yards

Notes:
Required reps only on the bench press today. But I hammered the assistance lifts and conditioning. Godd workout!
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Old 12-26-2011, 01:59 PM   #113
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Good work in here OR.

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Old 12-26-2011, 02:01 PM   #114
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looks great OR!
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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 12-26-2011, 02:25 PM   #115
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Originally Posted by Off Road View Post
1 Arm Db Row
160 lbs x 12 sets of 2 reps
^ I found the secret behind your super powers!
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Old 12-26-2011, 03:10 PM   #116
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Originally Posted by LtL View Post
Good work in here OR.

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Thanks LtL, I'm going to make this the best year of training yet.

Quote:
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looks great OR!
Thanks Tank.

Quote:
Originally Posted by BendtheBar View Post
^ I found the secret behind your super powers!
I love doing those things. Every set gets lighter and quicker, by the time youare doing the last set the weight is just flying off the ground.
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Old 12-26-2011, 04:31 PM   #117
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Strong benching too, good job! And my gym doesn't even HAVE 160# db's!
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Old 12-26-2011, 05:06 PM   #118
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I love doing those things. Every set gets lighter and quicker, by the time youare doing the last set the weight is just flying off the ground.
Kind of the same thing you get from doing 8x2 or 8x3's on squats. Half way through they start to feel lighter.
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Old 12-26-2011, 09:10 PM   #119
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Very nice work in here OR.
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Old 12-27-2011, 04:26 AM   #120
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I really enjoy reading your log OR, the sledwork at the end of your sessions are inspiring! Big respect on 325x20 pulls, awesome. And you got a strong boy!
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