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Type: Posts; User: BigDerek

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    Week 4 Day 3 - 8/29/14 Pressing

    Circus DB
    one clean, strict
    30 x 10R, x 10L
    60 x 8R, x 8L

    clean and push press
    90 x 3R, x 3L
    113 x 2R, x 1L
    135 x 1R, x 1L
    155 x 1R, x 1L
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    Week 4 Day 2 - 8/27/14 Squats

    BB Squats
    45 x 10
    135 x 7
    185 x 5
    225 x 5
    275 x 5

    315 x 3
    315 x 5
    315 x 8
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    Week 4 Day 1 - 8/25/14 Dynamic Pressing

    12in Log Strict Press
    90 x 8
    110 x 5
    140 x 5
    160 x 3
    180 x 3
    100 + 50lbs chains x 1 x 3
    100 + 100lbs chains x 1 x 2
    100 + 122lbs chains x 1 x 2
    110 + 122lbs chains x 1 x 7- 60 secs rest
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    Week 3 Day 3 - 8/22/14 Events/GPP

    BB Deadlifts
    45 x 20
    135 x 8
    185 x 6
    225 x 6

    Farmers Walks- weight per hand
    45 x 160ft
    135 x 80ft
    135 x 80ft
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    Week 3 Day 2 - 8/20/14 Pressing

    DB Flat Bench
    30's x 20
    50's x 10
    70's x 7
    85's x 5
    100's x 5
    110's x 6

    *Mix of regular grip and neutral grip
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    Week 3 Day 1 - 8/18/14 Squats

    BB Squats
    45 x 10
    135 x 8
    185 x 5
    225 x 5
    275 x 3
    315 x 5
    325 + 50lbs chains x 2
    325 + 85lbs chains x 2 x 4
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    Week 2 Day 3 - 8/15/14 Pressing

    BB Jerks
    45 x 15 strict
    45 x 5 jerks
    95 x 8 strict
    95 x 5 jerks
    135 x 5 strict
    135 x 5 jerks
    155 x 5 jerks
    185 x 2 jerks
    205 x 2
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    1,294
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    Week 2 Day 2 - 8/13/14 Pulls

    16" BB Rack Pulls
    135 x 10
    225 x 8
    275 x 5
    315 x 3
    add belt
    365 x 5
    405 x 5
    435 x 5
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    1,294
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    Week 2 Day 1 - 8/11/14 Pressing

    Paused Flat BB Bench Press
    45 x 20
    135 x 8
    185 x 5
    225 x 5
    185 + 60lbs chains x 2
    185 + 95lbs chains x 2
    185 + 117lbs chains x 1 x 5

    Dips ssw/ Wide Grip Pulldowns
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    Week 1 Day 3 - 8/8/14 Events

    BB Squats
    45 x 10
    135 x 8
    185 x 5
    225 x 8

    *Hate squatting in squishy shoes

    Yoke
    170 x 75ft
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    1,294
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    Week 1 Day 2 - 8/6/14 Pressing

    12in Log Strict Press
    90 x 8
    110 x 8
    120 x 6
    130 x 5
    140 x 5
    150 x 5
    160 x 5

    2.25" Axle Jerks ssw/ Ab Wheel
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    1,294
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    Week 1 Day 1 - 8/4/14 Deads

    Stiff Leg Deads from 3" Blocks
    45 x 12
    135 x 12
    185 x 8
    225 x 8
    275 x 6
    315 x 6

    Reverse Hypers ssw/ CoC
    140 x 10, #1 x 8L, x 8R
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    Deload Week Workout 2 - 7/30/14

    BB Front Squats
    45 x 10
    45 x 8
    95 x 5
    135 x 5
    155 x 8

    Yoke
    170 x 75ft
    260 x 75ft
  • Replies
    1,294
    Views
    37,740

    Deload Week Workout 1 - 7/28/14

    BB Flat Bench ssw/ Wide Grip Pulldowns
    45 x 10 wide
    45 x 10 close
    95 x 8 wide
    95 x 8 close, 132 x 8
    135 x 8 close, 180 x 8
    185 x 8 close, 204 x 8

    Dips ssw/ One Arm DB Rows
    bw x 8, 65 x 6L x...
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    1,294
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    Week 5 Day 3 - 7/25/14 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
    205 x 2 picks
  • Replies
    1,294
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    37,740

    Week 5 Day 2 - 7/23/14 Pressing

    2.25in Axle Jerks
    70 x 10 strict
    70 x 5 jerks
    70 5 strict, x 3 jerks
    100 x 5 strict, x 3 jerks
    120 x 5
    150 x 3
    180 x 3
    200 x 3
    210 x 1
  • Replies
    1,294
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    37,740

    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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    1,294
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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
    1,294
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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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