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Old 12-09-2012, 01:59 AM   #121 (permalink)
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Did something a little different today. No 5/3/1 today. Still pretty beat up from my last Deadlift Day, but healing fast.

Box Squats
Warm Ups
15/BAR
5/135

Core Sets 50% of 1RM
2/175
2/175
2/175
2/175
2/175
2/175
2/175
2/175
2/175
2/175

Zercher Bottom Start
8/135
8/135
8/135
8/135
8/135


I kept all this pretty fast paced. Tried working on exploding on the way up every time.

For Cond. I tried something a little different as well. No Treadmill work..

I have never done Kettle Bell Swings before. Not sure how to do them correctly. So watch the Video and correct me...

5 Rounds

10x Medicine Ball Thrusters
10x Push Ups
10x Kettle Bell Swings
10x Decline Medicine Ball sit ups
5x Ninja Pull Ups

Video... This is Round 3 or 4..

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Old 12-09-2012, 07:38 AM   #122 (permalink)
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Box Squats
Warm Ups
15/BAR
5/135

Core Sets 50% of 1RM
2/175 2/175 2/175 2/175 2/175
2/175 2/175 2/175 2/175 2/175

Zercher Bottom Start
8/135 8/135 8/135 8/135 8/135
Loves the intensity and volume of the session Ramrod ... keep smashing the wts ...
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Old 12-09-2012, 01:10 PM   #123 (permalink)
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Nice zerchers reps RR. Your back seems tohandle them pretty well?
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Old 12-09-2012, 05:02 PM   #124 (permalink)
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Nice zerchers reps RR. Your back seems tohandle them pretty well?
I have never done them before... Do these look good?

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Old 12-10-2012, 03:46 PM   #125 (permalink)
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I have never done them before... Do these look good?
Form looks rock solid. Well done.
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Old 12-10-2012, 04:33 PM   #126 (permalink)
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I like it a lot RR
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Old 12-10-2012, 05:51 PM   #127 (permalink)
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Form looks rock solid. Well done.
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I like it a lot RR
Thanks guys...
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Old 12-11-2012, 01:26 AM   #128 (permalink)
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Deadlift Day...

I haven't been doing my 5/3/1.. Not going to go back to that intill my Shoulder heals 100% It's getting better Daily I think. I have full ROM, but just a small shooting pain in the muscle. It's more in the arm then the shouler thou.

Deadlifts 5'' BOX - 15 sec Rest Periods
10/BAR
10/135 -Sumo
5/185 - Conv.
2/245 - Sumo
2/245 - Conv.
2/245 - Sumo
2/245 - Conv.
2/245 - Sumo
2/245 - Conv.
2/245 - Sumo
2/245 - Conv.
2/245 - Sumo
2/245 - Conv.


Barbell Rows
8/135
8/135

DB Swings
8/50
8/50

Glute Ham Raises.........Super Setted with..........Rev. Hypers
8................................................. ...........................8
8................................................. ...........................8

Cable AB's............Super Setted with..................Wrist Roll-ups
15/100............................................... .................3/45
15/100............................................... .................3/45


Treadmill 15 incline for 10min
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Old 12-11-2012, 01:51 AM   #129 (permalink)
ravimolasaria
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Originally Posted by Ramrod View Post
Deadlift Day...
Deadlifts 5'' BOX - 15 sec Rest Periods
10/BAR
10/135 -Sumo 5/185 - Conv.
2/245 - Sumo 2/245 - Conv.
2/245 - Sumo 2/245 - Conv.
2/245 - Sumo 2/245 - Conv.
2/245 - Sumo 2/245 - Conv.
2/245 - Sumo 2/245 - Conv.

Barbell Rows
8/135 8/135

Glute Ham Raises.........Super Setted with..........Rev. Hypers
8. ........8
8 .........8
With only 15 sec. rest, these reps and wt. is monstrous ... great lifting Ramrod ... keep smashing the wts ...
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Old 12-11-2012, 10:46 AM   #130 (permalink)
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I used to do some of the back and form stuff between styles. Was some fun training.

Keep smashing!
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