3/8/2012 8:35:44 AM -
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Wednesday
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-Prowler push, plate and half on each side, 1 lap. Next week I will bring it down and start another wave with aiittle higher weightthen week 1 of this wave
-speed squats raw off box with cambered bar
415x2x2,465x2x2
-Deadsssss..2nd week of 4 week run. 275x8,330x6,375x5,410x4,495x3,555x3x2,495x5,375x8. These were conventional and raw so tons of suckage here. I have been hook gripping the last couple of sets so 495x5 and 375
-Reverse hypers 3x20
3/6/2012 11:21:32 AM -
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Monday
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Ab work- 6x10
-multi grip neutral bar 10x10
-Suspension strap push up 4x20
-25plate supinating curls 4x8 per arm
-raw bench with 2 softeed 275x8,305x6,365x6,415x6(slow and sloppy so i dropped the weight some)395x6x2,315x6,275x10
3/5/2012 9:34:09 AM -
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Saturday
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Saturday 1 hour stepmill, Sunday 8 laps sled, Monday 45 mins stepmill
Training
-Front squats off box 225x8,275x6,325x6,355x6x3,275x6
-Reverse hypers 4x20
-Band pullthroughs 4x10
-Abs 6x10
Nothing cool, Dale went to GA to qualify for the Seniors in June and Barry did the meet also so I was by my lonesome training. I was pleased to hear Barry hit 782 easily after the last squat cycle.
This was the first week of the 4 week dead/front squat training we have set up. I went off a conservative 1 rm front of 500, probablly more like 550 to 575. Will move up the weights alittle next week to see.
Spud
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