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Type: Posts; User: BigDerek

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    Week 5 Day 1 - Squats 7/21/14

    BB Squats
    45 x 10
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    335 x 5
    345 x 10
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    Week 4 Day 2 - 7/18/14 Pressing

    Close Grip Lob Bar Flat Bench
    35 x 20
    85 x 10
    125 x 8
    175 x 5
    195 x 5
    215 x 5
    125 + double looped new red minis x 2
    145 + "" x 2
    165 + "" x 2 x 5
  • Replies
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    Week 4 Day 1 - 7/16/14 Deads

    BB Speed Deads
    45 x 15
    135 x 8
    185 x 6
    225 x 6
    275 x 3
    135 + double looped new super mini reds x 3
    185 + "" x 2
    225 + "" x 1
    225 + "" x 2 x 5
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    Week 3 Day 3 - 7/13/14 Squats/Pressing

    First workout on a Sunday in a while, combined Friday's and Monday's squats since I wont be able to get in until Wednesday


    BB Zercher Squats
    45 x 10
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x...
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    Week 3 Day 2 - 7/9/14 Pressing

    2.25" Axle Paused Flat Bench
    70 x 10
    70 x 10
    120 x 10
    160 x 8
    210 x 3
    230 x 3
    250 x 1
    275 x 2
    290 x 2
  • Replies
    1,278
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    Week 3 Day 1 - 7/7/14 Deads/GPP

    2.25" Axle Rack Pulls- 16in
    70 x 10
    160 x 10
    250 x 8
    300 x 5
    340 x 5
    400 x 5

    Farmers Walks- weight per hand
    125 x 40ft
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    1,278
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    Week 2 Day 2 - 7/3/14 Pressing

    12in Log Clean and Strict Press
    90 x 1c, x 8p
    110 x 1c, x 5p
    145 x 1c, x 5p
    165 x 1c, x 3p
    185 x 2c, x 2p
    185 x 2c, x 2p
    185 x 3c, x 3p- one motion
    185 x 5c, x 5p- one motion
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    Week 2 Day 1 - 7/1/14 Squats

    BB Squats
    45 x 10
    135 x 6
    185 x 5
    225 x 3
    275 x 3
    315 x 3
    345 x 2
    365 x 2
    385 x 2
  • Replies
    1,278
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    Week 1 Day 3 - 6/27/14 Pressing

    Close Grip Paused BB Bench
    45 x 20
    135 x 8
    155 x 5
    185 x 5
    205 x 5
    225 x 5
    245 x 5

    Seated Close Grip Cable Rows
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    Week 1 Day 2 - 6/25/14 Deads

    2.25" Axle Deads
    70 x 10
    160 x 8
    210 x 5
    250 x 5
    300 x 3
    340 x 3
    390 x 3
    300 x 6
  • Replies
    1,278
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    Week 1 Day 1 - 6/23/14 Pressing

    Axle Strict Press
    70 x 8
    120 x 8
    120 x 5 jerks
    140 x 5
    140 x 5 jerks
    160 x 5
    160 x 3 jerks
    180 x 3 jerks
    200 x 3 jerks
  • Replies
    1,278
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    36,907

    Deload Week WorkOut 1- 6/19/14

    BB Zercher Squats ssw/ Log Bar Flat Bench
    45 x 10, 35 x 10
    95 x 8, 85 x 8
    135 x 6, 125 x 8
    185 x 5, 175 x 6
    225 x 5, 195 x 6

    Prowler Push
    165 x 150ft
    165 x 150ft
  • Replies
    1,278
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    36,907

    Week 5 Day 3 - 6/13/14 Events

    Farmers Walks- weight per hand
    45 x 10 picks
    45 x 150ft
    95 x 8 picks
    95 x 150ft
    135 x 5 picks
    135 x 75ft
    185 x 3 picks
    185 x 75ft
    225 x 1 pick
  • Replies
    1,278
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    Week 5 Day 2 - 6/11/14 Pressing

    Circus DB
    strict press
    25 x 10L, x 10R
    40 x 10L, x 10R

    Push press
    60 x 5L, x 5R (2 strict)
    90 x 3L, x 3R
    113 x 2L, x 2R
    135 x 1L, x 1R
  • Replies
    1,278
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    Week 5 Day 1 - 6/9/14 Dynamic Squats

    BB Squats
    45 x 10
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    315 x 3
    325 + 50lbs chains x 1
    325 + 85lbs chains x 1
    325 + 100lbs chains x 1
  • Replies
    1,278
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    Week 4 Day 3 - 6/6/14 Dynamic Pressing

    2.25" Paused Axle Flat Bench
    70 x 15
    120 x 8
    160 x 8
    210 x 5

    160 + double looped new super mini reds x 2
    180 + "" x 2 x 7

    *New bands were very stiff
  • Replies
    1,278
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    Week 4 Day 2 - 6/4/14 Pulls

    Stiff Leg BB Deads from 3" Block
    45 x 15
    135 x 8
    225 x 5
    275 x 3
    315 x 3
    365 x 2
    395 x 5

    One Arm DB Rows
  • Replies
    1,278
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    Week 4 Day 1 - 6/2/14 Pressing

    BB Strict Press
    45 x 10
    75 x 8
    115 x 8
    135 x 5
    155 x 3
    185 x 1
    205 x 1
    185 x 3
  • Replies
    1,278
    Views
    36,907

    Week 3 Day 2 - 5/30/14 Events/GPP

    BB Squats
    45 x 10
    135 x 5
    185 x 5

    Yoke
    170 x 75ft
    260 x 75ft
    350 x 75ft
  • Replies
    1,278
    Views
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    Week 3 Day 1 - 5/27 Deads and Pressing

    Chain BB Deads
    45 x 12
    135 x 8
    225 x 5
    275 x 5
    315 x 3
    365 x 3
    335 + 50lbs chains x 1
    335 + 100lbs chains x 1
    335 + 135lbs chains x 1 x 8
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