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Old 02-19-2013, 09:08 PM   #571 (permalink)
KD5NFW
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Default Wendler's 531, kinda
3/2/1 Cycle 10 Week 1 Day 2
60 minutes

Deadlift Day
all lifts raw double over unless noted

Training Max - 440

Warmup
135 x 5
175 (40%) x 5
225 (50%) x 5
265 (60%) x 3

Weight (Goal) Actual

285 (5) 5
330 (5) 5
375 (3x3) 3 x 3 w/VG's
Lats were still toast from yesterday. Grip was iffy on the 330 set so I went ahead and strapped up.

AMAP Front squats
Was not feeling these today. Was not in the mood to change shoes. Flog me

RDL
275 x 5 x 3 +10lbs

Power shrugs
315 x 10 x 3

Kneeling cable crunch
200 x 15, 14, 12 +7 reps

Cardio
20 minutes LISS elliptical
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Old 02-19-2013, 09:37 PM   #572 (permalink)
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Flogged! Great work Rich! Smart move listening to your body! Strong pulls, keep it up bud!
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Old 02-19-2013, 09:55 PM   #573 (permalink)
KD5NFW
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Flogged! Great work Rich! Smart move listening to your body! Strong pulls, keep it up bud!
Thanks Jay!! Flog enjoyed ha!
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Old 02-19-2013, 11:36 PM   #574 (permalink)
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Good stuff Rich, man you're killing it brother! Can't wait to compete with you on the platform!
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Old 02-20-2013, 10:17 AM   #575 (permalink)
KD5NFW
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Good stuff Rich, man you're killing it brother! Can't wait to compete with you on the platform!
Thanks Gabe!! June will be here before we know it
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Old 02-20-2013, 10:22 AM   #576 (permalink)
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It's tough to get into any other lifts after some fine pulling.

Family is quite interested in Vegas still Rich. Any idea when it might be good for you? Do you thing Joe would be interested?
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Old 02-20-2013, 11:22 AM   #577 (permalink)
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Rich, how do you like the kneeling cable crunches? I did them when I was working out at the prison, but cant do them at home at the MoeGym....bummer.
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Old 02-20-2013, 12:14 PM   #578 (permalink)
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Solid rep work.
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Old 02-20-2013, 12:57 PM   #579 (permalink)
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285 (5) 5
330 (5) 5
375 (3x3) 3 x 3 w/VG's


Power shrugs
315 x 10 x 3
Strong work here KD

Quote:
Originally Posted by KD5NFW
Kneeling cable crunch
200 x 15, 14, 12 +7 reps
Ah so that's what they are called, I really like these..... And now can name them proper in my log! Cheers

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Old 02-20-2013, 01:43 PM   #580 (permalink)
CLEEPER
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