BB Deads from Floor
135 x 8
225 x 6
275 x 5
Farmers Walks- weight per hand
125 x 100ft
125 x 75ft
175 x 75ft
205 x 50ft
235 x 50ft
265 x 50ft
285 x 55ft- ran out of lane, didn't want to make a turn, heaviest in a while
225 x 50ft, turn, x 50ft, turn, x 50ft
Bent over BB Rows
135 x 8
135 x 8
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Thread: A New Beginning
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02-18-2015, 03:08 PM #1351
Week 4 Day 2 - 2/18/15 Deads
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02-20-2015, 03:54 PM #1352
Week 4 Day 3 - 2/20/15 Pressing
Kind of an easy day, didn't go for any real heavy stuff or PRs since lower back still feeling a little tired from farmers Wednesday.
12in Log Clean and Strict Press
45 x 15
90 x 8c, x 8p
90 x 1c, x 6p
110 x 3c, x 6p
140 x 5c, x 5p
160 x 3c, x p
180 x 3c, x 3p
190 x 3c, x 3p
Keg Clean and Strict Press
154 x 2c, x 2p
180 x 1c, x 1p, x 3
200 x 2c, x 2 misses
180 x 3c, x 3p
*Wanted to do Circus DB, but someone was on the platform. Really wanted that 200, need to remember the one motion technique...
Planks ssw/ Seated DB Overhead Extensions
45 x 45 secs, 90 x 10
100 x 45 secs, 115 x 6
145 x 30secs, 140 x 7
*The 45 on top of the 100 started to slide, had to dump the plates, otherwise, might have gotten 45 secs......
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02-23-2015, 11:58 PM #1353
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03-04-2015, 03:13 PM #1354
Week 1 Day 1 - 3/4/15 Deads/GPP
15in BB Rack Pulls
135 x 8
225 x 6
315 x 5
365 x 5
405 x 5
*About 75% of projected max double
Keg Carry/Husafel Carry
154 x 100ft, turn, x 100ft
200 x 100ft
240 x 100ft (husafel)
240 x 100ft (husafel)
200 x 100ft
*Short and sweet, nothing too taxing, broke a good sweat....
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03-06-2015, 02:39 PM #1355
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03-09-2015, 06:23 PM #1356
Week 2 Day 1 - 3/9/15 Squats
BB Squats
bw x 10
45 x 10
135 x 8
225 x 5
275 x 3
315 x 5
325 + 35lbs chains x 1
325 + 70lbs chains x 1
325 + 100lbs chains x 2
325 + 100lbs chains x 2
325 + 100lbs chains x 3
325 + 100lbs chains x 3
GHRs ssw/ Ab Wheel
bw x 8, bw x 10
bw x 8, bw + 25 x 10
bw x 8, bw + 25 x 12
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03-11-2015, 06:37 PM #1357
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03-13-2015, 05:45 PM #1358
Week 2 Day 3 - 3/13/15 GPP
Farmers Walks
45 x 50ft, turn, x 50ft, turn, x 50ft, turn, x 50ft
45 x 15 picks
95 x 8 picks
135 x 75ft
135 x 5 picks
185 x 3 picks, 185 x 75ft
205 x 2 picks
225 x 75ft
Tire Flip
700 x 1
Farmers Walk/ Tire Flip Medley
225 x 50ft, 700 x 3
225 x 50ft, 700 x 6
225 x 50ft, 700 x 9
Hanging Leg Raises
bw x 10
bw x 10
bw x 12
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03-17-2015, 03:56 PM #1359
Week 3 Day 1 - 3/17/15 Pressing/GPP
Combined press and leg day...
Paused Close Grip BB Bench Press
45 x 15
135 x 6
135 x 6
165 x 6
195 x 6
225 x 3
225 x 3
225 x 3
Prowler Drag
75 x 60ft
165 x 60ft
385 x 60ft
385 x 60ft
385 x 60ft
Yoke Runs- as fast as possible
170 x 50ft
260 x 50ft
460 x 50ft
510 x 50ft
510 x 50ft
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03-31-2015, 07:54 PM #1360
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03-31-2015, 08:02 PM #1361
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04-02-2015, 04:19 PM #1362
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04-12-2015, 10:06 AM #1363
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04-14-2015, 02:47 PM #1364
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04-18-2015, 08:34 AM #1365
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04-20-2015, 05:57 PM #1366
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04-23-2015, 04:04 PM #1367
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04-24-2015, 02:34 PM #1368
Week 2 Day 3 - 4/24/15 Pressing
Circus DB
25 x 10L, x 10R- strict
40 x 10L, x 10R- strict
60 x 5L, x 5R- strict
90 x 3L, x 3R
113 x 2R, x 2L
135 x 2R, x 2L
145 x 2R, x 2L
155 x 2R, x 1L
165 x 1R
*Not bad, I think it's been a few months
Incline Paused DB Bench Press ssw/ Wide Grip Pulldowns
70's x 8, 132 x 10
80's x 7, 168 x 10
90's x 7, 204 x 10
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04-27-2015, 02:57 PM #1369
Week 3 Day 1 - 4/27/15 Squats/GPP
2.25" Axle Squats
bw x 10
70 x 10
120 x 6
160 x 5
210 x 5
250 x 5
Yoke Runs
170 x 40ft
170 x 80ft
260 x 80ft
350 x 80ft
440 x 80ft
530 x 50ft
Yoke/Chain Drag Medley
550 x 50ft, 500 x 50ft
570 x 50ft, 500 x 30ft
600 x 50ft, 500 x 50ft
*Legs just died on the second chain drag set
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04-29-2015, 05:55 PM #1370
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05-01-2015, 02:35 PM #1371
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05-04-2015, 01:44 PM #1372
Week 4 Day 1 - 5/4/15 Pressing
2.25" Axle Clean and Press
70 x 1 c, x 10 p- strict
70 x 1c, x 3 jerks
100 x 1c, x 5p- strict, x 3 jerks
120 x 1c, x 3p- strict, x 3 jerks
160 x 1c, x 3 jerks
180 x 1c, x 2 jerks
2.25" Axle Jerks from Rack
200 x 1
220 x 2
225 x 2
230 x 2
220 x 2
225 x 2
225 x 2
*Really need to start working on "dip" with heavier weights
Incline DB Bench Press ssw/ Rear DB Flies
50's x 6
75's x 7
85's x 7, 25's x 10
95's x 6, 30's x 10
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05-06-2015, 06:12 PM #1373
Week 4 Day 2 - Squats
2.25" Axle Squats
70 x 10
120 x 8
160 x 5
210 x 5
250 x 5
300 x 5
340 x 5
Small Yoke
170 x 50ft
370 x 50ft
460 x 50ft
550 x 50ft
600 x 50ft
640 x 50ft
670 x 50ft
170 x 50ft
*This yoke is really wobbly, made 670 very tough, but I finished.
Reverse Hypers
140 x 10
210 x 10
Wanted a heavier yoke, but lower back wasn't feeling too good from the start, ended with the reverse hypers to stretch it out. Something feels compressed, possibly from the rack pulls last Friday.....Last edited by BigDerek; 05-06-2015 at 06:27 PM.
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05-11-2015, 06:32 PM #1374
Week 5 Day 1 - Pressing 5/11/15
12in Log Strict Press from Rack
25lb dbs x 15
90 x 8
110 x 5
140 x 3
140 x 3
160 x 2
180 x 2
200 x 1
180 x 2
180 x 3
180 x 4, x 2 misses
180 x 3
Dips ssw/ Planks
bw x 6
bw + 25 x 6
bw + 50 x 6, bw + 45 x 45 secs
bw + 80 x 5, bw + 100 x 45 secs
bw + 90 x 5, bw + 100 x 45 secs
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05-13-2015, 06:44 PM #1375
Week 5 Day 2 - Squats/Events 5/13/15
BB Squats
45 x 15
135 x 10
225 x 5
225 x 5
275 x 5
275 + 60lbs chains x 2
275 + 110lbs chains x 2
275 + 130lbs chains x 2 x 5
Farmers Walks
45 x 100ft
135 x 50ft
185 x 50ft
235 x 50ft
255 x 50ft, turn, x 40ft- clips fell off handle..........
255 x 40ft, turn, x 20ft- clips fell off again!?!?!-
*Grip was solid on both 255 sets, wanted max distance with top weight........wanted at least 150ft, but the clips kept sliding and the plates fell off on both sets. Shut this down, note to self- use different clips next time.
Tire Flips
700 x 5
700 x 5
700 x 6
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05-13-2015, 07:28 PM #1376
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05-19-2015, 03:50 PM #1377
Deload Week - 5/19/15 Workout 1
2.25" Axle Deads
double over
70 x 10
120 x 8
160 x 8
210 x 8
mixed
260 x 8
Circus DB Clean and Press
20 x 8L, x 8R- strict
40 x 8L, x 8R- strict
90 x 1c, x 3pL, x 1c, x 3pR
clean and press each rep
113 x 1L, x 1R
113 x 2L, x 2R
113 x 3L, x 3R
BB Front Squats
45 x 5
95 x 5
135 x 8
Incline Paused DB Bench Press
65's x 12
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05-27-2015, 07:14 PM #1378
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05-29-2015, 06:14 PM #1379
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06-01-2015, 02:42 PM #1380
Week 2 Day 1 - 6/1/15 Pressing
Quick workout today, not much time
12in Log Clean and Jerk
db's
25's x 10
35's x 10
1 clean
90 x 5 strict, x 3 jerks
90 x 3 jerks
120 x 5 strict, x 3 jerks
145 x 3 strict
145 x 3 jerks
165 x 3 jerks
175 x 3 jerks
185 x 3 jerks
195 x 2 jerks
195 x 2 jerks
Paused Close Grip BB Bench
45 x 10
95 x 6
135 x 6
185 x 3
225 x 5
225 x 5
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