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    Saturday August 8, 2020 Week 3 Day 1 Bench...

    Saturday August 8, 2020

    Week 3 Day 1
    Bench Day

    Band Pullaparts 30-50

    Bench Press
    *45 3x10
    *95x5
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    284
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    Thursday August 6th, 2020 Week 3 Day 4...

    Thursday August 6th, 2020

    Week 3 Day 4
    Deadlift Day

    Warmup 1 round
    Side to Side Lunge BWx20
    Side Bend 10x20
    One Legged Calf Raise BWx12
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    284
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    Wednesday August 5, 2020 Light Bench Day ...

    Wednesday August 5, 2020

    Light Bench Day

    Close Grip Bench w/ chain
    *45 + 42 lbs chain 2x5
    *95 + 42 lbs chain x5
    135 + 42 lbs chain 2x5, 1x10

    Arnold Press
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    You are on the gain train! Squat is sick.

    You are on the gain train! Squat is sick.
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    Sunday August 2, 2020 (Week 2 Day 2) Squat Day...

    Sunday August 2, 2020 (Week 2 Day 2)

    Squat Day

    Squat
    *45 2x5
    *95x5
    *135x3
    *185x1
    *210x1
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    Still been sick and haven’t been able to eat...

    Still been sick and haven’t been able to eat properly. This morning is the first morning I feel 100% (I think) anyway hit a tiny back/biceps workout this past Tuesday just 2-3x10-15 on rows, shrugs...
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    Those squats man. Good work! Crazy strong squats

    Those squats man. Good work! Crazy strong squats
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    Thanks dude! For sure. My last meet prep I ran LP...

    Thanks dude! For sure. My last meet prep I ran LP with rep PR's one week at high RPE followed by straight sets the following week with last set AMRAP to regulate fatigue. It was awesome; I made...
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    Sunday July 26, 2020 Week 1 Day 2 Squat Day ...

    Sunday July 26, 2020

    Week 1 Day 2
    Squat Day

    Warmup
    Lunge Stretch 3x8 seconds per leg
    Leg Circles 1x10 out, 1x10 in per leg

    Squat (Beltless)
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    Saturday July 25, 2020 Week 1 Day 1 Bench...

    Saturday July 25, 2020

    Week 1 Day 1
    Bench Day

    Warmup
    Pullaparts Red Mini (50 total)
    Pushdowns Red Mini (20 total)

    Pause Bench
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    So I had a brutal case of colitis starting last...

    So I had a brutal case of colitis starting last Wednesday night right after my deadlift session then went to urgent care and the ER Thursday Evening. Fever got to 104 and had severe stomach pains....
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    Wednesday July 15, 2020 Light Squat/Heavy...

    Wednesday July 15, 2020

    Light Squat/Heavy Deadlift

    Wenning Warmup 2 rounds
    Band Good Morning Monster Mini x20
    Side Bend 10 lbs x15
    One Leg Calf Raise 21 lb chain x10

    Speed High Bar Pause...
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    Sunday July 12, 2020 Heavy Bench Day Warmup...

    Sunday July 12, 2020

    Heavy Bench Day

    Warmup
    Pullaparts Red Mini (10 overhand, 10 overhead, 10 underhand)
    Pushdown Red Mini (10 high, 10 medium, 10 low)

    Semi Close Grip Floor Press
    *45 2x10
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    Saturday July 11, 2020 Heavy Squat Day ...

    Saturday July 11, 2020

    Heavy Squat Day

    Warmup - Foam Roll + Lunge Stretching

    Beltless Squat
    *45 2x5
    *95x5
    *135x4
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    Thursday July 9, 2020 Light Bench Day ...

    Thursday July 9, 2020

    Light Bench Day

    Warmup
    Pullaparts Red Mini 3x10-20

    DE Bench w/ bands
    *45 + Double Red Minis 3x3 (normal/close/wide)
    *95 + Double Red Minis x3 (normal)
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    Tuesday July 7, 2020 Light Squat/Heavy...

    Tuesday July 7, 2020

    Light Squat/Heavy Deadlift

    Wenning Warmup 2 rounds
    Standing Crunch Light Band x20
    Seated Leg Curl Light Band x20
    Side to Side Lunge 21 lb chain x20 per leg (massive...
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    284
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    Sunday July 5, 2020 Heavy Bench Day Wenning...

    Sunday July 5, 2020

    Heavy Bench Day

    Wenning Warmup 2 rounds
    Pullaparts Red Mini x25
    Pushdown Red Mini x25

    Pause Incline Bench
    *45 3x10
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    284
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    30,566

    Saturday July 4, 2020 Heavy Squat/Light...

    Saturday July 4, 2020

    Heavy Squat/Light Deadlift Day

    Wenning Warmup 2 rounds
    Lying Leg Curl Monster Mini x20
    Standing Crunch Double Monster Mini x20
    Side to Side Lunge BW x20 (per leg)
    ...
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    Thursday July 2, 2020 Extra Back/Bis Band...

    Thursday July 2, 2020

    Extra Back/Bis

    Band Pullaparts
    Red Mini 2x10

    Assisted Pull-up
    Monster Mini assistance 2x6
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    284
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    Wednesday July 1, 2020 OHP Day (w/ bench...

    Wednesday July 1, 2020

    OHP Day (w/ bench accessories)

    OHP
    45x8
    70x4
    95 3x6

    Weighted Push-up
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