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Old 01-01-2012, 10:53 AM   #11
BendtheBar
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Strong deads Beast.
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Old 01-04-2012, 06:45 PM   #12
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Deload week! Yeah!!!!!

Monday:

b 115x3 135x3 155x3 175x3/3/3

press 80x3 95x3 115x3 130x3/3/3

seated log lockouts 140x3 170x2 175x1

concept2 rower 2000m

kb swings 40# 20 right hand 20 left

grip work


Tuesday:

20 min treadmill

face pulls 3x60 reps

lat pulldowns to abs 4x8

lat pulldowns to chest 5x10

bb rows 145x6 5 sets

bb curls superset w/ skulls 4x12

hammer curls superset w/ band pressdowns 4x20

band upright rows 3x20


Wednesday:

b 135x3/3/3

press 95x3/3/3

sq 220x3/3/3

dl 335x3/3/3

close grip bench 135x10 4 sets

strict press 95x10 4 sets

45 degree hypers 3x10

fat bar pressdowns 3x10

grip work
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Old 01-04-2012, 06:54 PM   #13
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Enjoy the rest and come back strong.
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Old 01-04-2012, 07:47 PM   #14
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I need the break, my hips are killing me
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Old 01-05-2012, 02:18 AM   #15
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Enjoy the deload and come back stronger!
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Old 01-08-2012, 02:49 PM   #16
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Thursday:

circuit:
vertical jumps x3 - plyo push up's x4 - axle hang cleans x3 - snatch x2 - 5 sets

farmers walk 160# x90' 10 trips


Saturday:

log press 90x3 140x1 160x1 170-miss (getting there)

yoke 280x90 370x90 460x90 550x90'

farmers hold 270x18sec 320x7sec

sand bag carry 150# x180' 175# x50'

15" dl 245x3 425x1 515x1 565x1
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Old 01-09-2012, 08:07 PM   #17
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Monday:

ssb squats 150x3 160x3 170x3 180x3 190x3 200x3 220x3 250x3/3/3 280x1 300x1 310x1

close stance box squats w/chains 160x8 4 sets

ssb gm's off chains 110x8 130x8 150x8/8

romanian deads 245x12 3 sets

step up's with ssb 160x12 3 sets

band leg curls 4x25

stiff leg sit ups 4x15

grip work
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Old 01-10-2012, 07:57 PM   #18
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Tuesday:

Bench 135x3 145x3 155x3 165x3 175x3 185x3 205x3 215x3/3/3 235x1 255x1 185x10

4 board close grip b 155x12 175x12/12/12

close grip incline w/chains(35#) 95x8 115x8/8

pause bench (3sec) 135x4 155x4/4/4/4

db flyes 3x15

front raise superset w/side laterals 3x12

double mini band pressdowns superset w/ band pull aparts 4x15

one arm overhead rope tri extensions 4x20

grip/forearm work
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Old 01-10-2012, 09:10 PM   #19
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Mighty fine work Beastmaster!
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Old 01-12-2012, 06:48 PM   #20
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Wednesday:

dl 135x3 225x3 315x3 365x3 405x3/3/3 455x1 495x1

14" dl 315x8 365x8 405x5 455x3/1

lat pulls to abs 4x8

lat pulls to chest 4x8

bb curls 3x10


Thursday:

Log press 90x3/3 110x3 115x3 120x3 125x3 130x3 135x3 140x3/3/3 150x1 160x miss/1 165-miss 130x5

axle strict press 80x8 100x8 105x8/8

steep incline b 95x8 115x8/8/8

face pulls 3x60

db rollbacks 3x15
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