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Type: Posts; User: BigDerek

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    Deload Week Workout 1 - 10/21/14

    Close Grip Pause BB Bench Press
    45 x 20
    95 x 12
    135 x 10
    185 x 8

    Incline DB Bench Press ssw/ Seated Close Grip Rows
    55's x 8, 156 x 10
    65's x 8, 180 x 10
    75's x 8, 192 x 10
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    1,312
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    38,771

    Week 4 Day 3 - 10/17/14 Events/GPP

    Beltless Yoke
    170 x 40ft
    170 x 75ft
    170 x 75ft
    260 x 75ft
    260 x 75ft
    350 x 75ft
    400 x 75ft
    440 x 75ft
  • Replies
    1,312
    Views
    38,771

    Week 4 Day 2 - 10/15/14 Pressing

    12in Log Strict Press
    90 x 10
    110 x 8
    140 x 6
    160 x 3
    180 x 1
    200 x 1
    125 + 50lbs chains x 2
    125 + 85lbs chains x 2 x 2
    125 + 100lbs chains x 2
  • Replies
    1,312
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    38,771

    Week 4 Day 1 - 10/13/14 Deads

    Stiff Leg BB Deads from 3" Blocks
    45 x 15
    135 x 8
    225 x 5
    275 x 5
    315 x 3
    365 x 3
    405 x 1
    425 x 5
  • Replies
    1,312
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    Week 3 Day 3 - 10/10/14 Pressing

    Circus DB Clean and Press
    Strict
    25 x 10L, x 10R
    40 x 10L, x 10R
    60 x 5L, x 5R

    Push press
    60 x 3R, x 3L
    90 x 3R, x 3L
    113 x 1R, x 1L
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    1,312
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    38,771

    Week 3 Day 2 - 10/8/14 Squats

    Strained some ligament in my left knee last Thursday on the 900 tire, took it very slow, today. Felt ok overall.

    BB Squats
    bw x 10
    45 x 10
    135 x 8
    185 x 5
    225 x 3
    275 x 5
    285 + 50lbs...
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    1,312
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    38,771

    Week 3 Day 1 - 10/6/14 Pressing

    Paused Close Grip BB Bench
    45 x 20
    135 x 10
    185 x 5
    225 x 5
    195 + 50lbs chains x 2
    195 + 85lbs chains x 2
    195 + "" x 1
    195 + 107lbs chains x 1
    "" x 1
  • Replies
    1,312
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    38,771

    Week 2 Day 2/ Day 3- 10/2/14 Deads/Pressing

    15in BB Rack Pulls
    45 x 20
    135 x 10
    225 x 8
    315 x 5
    365 x 3
    405 x 5

    One Arm Standing KB Press
    bb warmups
  • Replies
    1,312
    Views
    38,771

    Week 1 Day 3 / Week 2 Day 1 - Squats/Pressing

    Limited time to workout this week, combined a couple workouts

    BB Squats
    bw x 15
    45 x 10
    135 x 8
    225 x 5
    275 x 5
    315 x 5
    345 x 5
  • Replies
    1,312
    Views
    38,771

    Week 1 Day 2 - 9/24/14 Deads

    Stiff Leg Deads from 3" Block
    45 x 20
    135 x 8
    225 x 8
    275 x 5
    335 x 5

    Farmers Walks- weight per hand
    125 x 40ft, turn, x 75ft, turn, x 75ft
    165 x 75ft, turn, x 75ft
  • Replies
    1,312
    Views
    38,771

    Week 1 Day 1 - 9/22/14 Pressing

    12in Log Strict Press
    45 x 15 (bb)
    90 x 10
    110 x 8
    140 x 5
    160 x 5
    170 x 5

    Circus DB Clean and Press
    60 x 5L, x 5R
  • Replies
    1,312
    Views
    38,771

    Deload Week - 9/17/14 Workout 2

    BB Squats- paused in the hole
    bw x 20
    45 x 12
    135 x 10
    185 x 8
    225 x 9

    Reverse Hypers ssw/ Prowler Drags
    70 x 10, 165 x 150ft
    140 x 10, 235 x 215ft
  • Replies
    1,312
    Views
    38,771

    Deload Week- 9/15/14 Workout 1

    Paused BB Flat Bench
    45 x 20
    95 x 10
    135 x 8
    185 x 8

    Jammer
    180 x 10
    270 x 10
  • Replies
    1,312
    Views
    38,771

    Week 6 Day 3 - 9/12/14 Deads/GPP

    BB Deads from Floor
    45 x 10
    135 x 8
    185 x 5
    225 x 5
    275 x 5
    315 x 3
    315 + 50lbs chains x 2
    315 + 85lbs chains x 1
    315 + 120lbs chains x 2
  • Replies
    1,312
    Views
    38,771

    Week 6 Day 2 - 9/10/14 Pressing

    2.25in Axle Jerks
    70 x 8 strict
    70 x 8 jerks
    120 x 5 strict, x 3 jerks
    160 x 3 jerks
    160 x 3 jerks
    190 x 3 jerks
    210 x 2
    230 x 2 jerks
    235 x 1miss, x 1 jerk
  • Replies
    1,312
    Views
    38,771

    Week 6 Day 1 - 9/8/2014 Events/GPP

    Beltless Yoke Runs
    170 x 75ft
    170 x 75ft
    170 x 75ft
    260 x 75ft
    350 x 75ft
    450 x 80ft
    550 x 50ft
    610 x 1 pick
  • Replies
    1,312
    Views
    38,771

    Week 5 Day 2 - 9/5/14 Pressing/Recovery

    Lower back and hams got some DOMs from Wednesday

    Paused Flat Log Bar Bench
    35 x 20
    105 x 12
    145 x 8
    175 x 5
    195 x 5
    215 x 5
  • Replies
    1,312
    Views
    38,771

    Week 5 Day 1 - 9/3/14 Deads

    16in BB Rack Pulls
    45 x 10
    135 x 12
    225 x 8
    315 x 3
    365 x 3
    405 x 2
    455 x 2
    475 x 1
    500 x 5- back felt strong, big recent PR
  • Replies
    1,312
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    38,771

    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
  • Replies
    1,312
    Views
    38,771

    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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