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    1/16-1/22 255 2:28pm-4:30pm LB Squat 465 3...

    1/16-1/22

    255

    2:28pm-4:30pm
    LB Squat 465 3 410 3-3-3
    RDL 315 6-6 335 4-4
    Front Squat Pause 315 1 320 1 Reg 280 5
    Reverse Hyper BW 20-17
    Standing Calves BW Wtv
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    314
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    43,048

    1/9-1/15 256 3:08pm-5:06pm LB Squat 430 4 ...

    1/9-1/15

    256

    3:08pm-5:06pm
    LB Squat 430 4 375 4-4-4-4
    RDL 315 5-5-5 275 5
    Front Squat 280 4-4 315 2
    Reverse Hyper BW 12-16
    Seated Calf Machine 120 12 140 11
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    314
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    43,048

    1/2-1/8 256 2:23pm-4:31pm LB Squat 395 5 ...

    1/2-1/8

    256

    2:23pm-4:31pm
    LB Squat 395 5 340 5-5-5-5-5
    RDL 300 5-5-5 275 5
    Front Squat 280 3-3-3
    Reverse Hyper BW 10-15
    Seated Calf Machine 110 12-12
  • Replies
    314
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    43,048

    12/26-1/1 Off

    12/26-1/1

    Off
  • Replies
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    43,048

    12/19-12/25 253 4:04pm-6:10pm LB Squat 430...

    12/19-12/25

    253

    4:04pm-6:10pm
    LB Squat 430 4 375 4-4-4-4
    RDL 300 3-5-5-3
    Front Squat Pause 300 1 315 1-1
    Reverse Hyper BW 8 Red Band 8
    Seated Calf Machine 90 15 110 12
  • Replies
    314
    Views
    43,048

    12/5-12/11 250 3:24pm-5:49pm Snatch Grip...

    12/5-12/11

    250

    3:24pm-5:49pm
    Snatch Grip Deficit Deadlift 300 8 315 8 320 8 325 8
    CG Bench 175+40 Chains 12-11-10
    Overhead Squat 135 4 100 5-6
    Machine High Row 180 16-16 200 13
    Uni Walking...
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    314
    Views
    43,048

    11/28-12/4 250 2:47pm-4:58pm Zercher Squat...

    11/28-12/4

    250

    2:47pm-4:58pm
    Zercher Squat 275 8 280 8 315 5 225 11
    Incline DB Bench 75 12-12-11
    Pull Through 57.5 18-20-20
    NG Pulldown 140 17-15-11
    Leg Press Sled 475 20 565 15-17
  • Replies
    314
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    43,048

    11/21-11/27 251 1:38pm-3:46pm Zercher...

    11/21-11/27

    251

    1:38pm-3:46pm
    Zercher Squat 250 7-7-8-9
    Incline DB Bench 70 12-12 65 12
    Pull Through 57.5 16-16-20
    NG Pulldown 140 15-12 120 16
    Leg Press Sled 475 16-15-20
  • Replies
    314
    Views
    43,048

    11/14-11/20 249 2:06pm-4:32pm Zercher...

    11/14-11/20

    249

    2:06pm-4:32pm
    Zercher Squat 250 5-6-6-8 HB Long Pause 1
    Incline DB Bench 75 10 65 11 55 14
    Pull Through 95 15 110 13-13
    NG Pulldown 135 15 150 10 135 11
    Leg Press Sled 475...
  • Replies
    314
    Views
    43,048

    10/31-11/6 249 2:06pm-3:48pm HB Squat 460...

    10/31-11/6

    249

    2:06pm-3:48pm
    HB Squat 460 1 LB 405 3-3-3
    Deficit SLDL 270 5-5-5
    Front Squat 225 6-7
    Back Extension 50 10-10
    Seated Calf Machine 160 15-15
  • Replies
    314
    Views
    43,048

    10/24-10/30 249 11:09am-1:05pm HB Squat...

    10/24-10/30

    249

    11:09am-1:05pm
    HB Squat 390 5 335 5-5-5-5-5
    Deficit SLDL 245 5-5-5
    Front Squat 205 5-5
    Back Extension BW 12-12
    Seated Calf Machine 150 15-13
  • Replies
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    43,048

    10/17-10/23 249 Deload

    10/17-10/23

    249

    Deload
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    314
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    43,048

    10/10-10/16 249 2:03pm-3:50pm Bench 275 4 ...

    10/10-10/16

    249

    2:03pm-3:50pm
    Bench 275 4 Pause 245 4-4-4-4
    Pendlay Row 250 7-7-7
    DB Bench 100 8-8-8
    Straight Arm Pulldown 60 15-15
    Neutral DB Press 40 15-15
  • Replies
    314
    Views
    43,048

    10/3-10/9 250 2:08pm-3:51pm Bench 290 3 ...

    10/3-10/9

    250

    2:08pm-3:51pm
    Bench 290 3 Pause 265 3-3-3
    Pendlay Row 265 4-4-4
    DB Bench 90 10-10-8
    Straight Arm Pulldown 70 12-12
    Neutral DB Press 40 15-15
  • Replies
    314
    Views
    43,048

    9/26-10/2 251 10:19pm-11:56pm Bench 260 5 ...

    9/26-10/2

    251

    10:19pm-11:56pm
    Bench 260 5 Pause 235 5-5-5-5-5
    Pendlay Row 235 7-7-7
    NG DB Bench 80 10-11-10
    Straight Arm Pulldown 60 16-16
    Unilateral DB Press 40 12-12
  • Replies
    314
    Views
    43,048

    9/19-9/25 252 2:01pm-3:44pm Bench 275 4 ...

    9/19-9/25

    252

    2:01pm-3:44pm
    Bench 275 4 Pause 250 4-4-4-4
    Deficit Pendlay Row 250 6-6-7
    NG DB Bench 100 7-7-7
    Straight Arm Pulldown 60 15-16
    DB Supinated Curls 45 10-7 30 7
  • Replies
    314
    Views
    43,048

    9/12-9/18 252 10:14pm-11:53pm Bench 325 0 ...

    9/12-9/18

    252

    10:14pm-11:53pm
    Bench 325 0 275 2 280 1 285 1 290 1 Pause 225 5
    Pendlay Row 250 6-7-7
    NG DB Bench 100 6-6-7
    Straight Arm Pulldown 70 12-12
    DB Supinated Curls 45 9-9
  • Replies
    314
    Views
    43,048

    9/5-9/11 253 2:37pm-4:20pm Bench 320 1 ...

    9/5-9/11

    253

    2:37pm-4:20pm
    Bench 320 1 260 5-5-5-5-5
    Pendlay Row 250 6-6-6
    NG DB Bench 100 5-5-6
    Straight Arm Pulldown 70 12-12
    DB Supinated Curls 50 6-6
  • Replies
    314
    Views
    43,048

    8/29-9/4 254 Deload

    8/29-9/4

    254

    Deload
  • Replies
    314
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    43,048

    8/22-8/28 255 5:19pm-6:43pm Bench 305 1 ...

    8/22-8/28

    255

    5:19pm-6:43pm
    Bench 305 1 275 3-3-3-3-3
    Pendlay Row 245 5-5-5
    NG DB Bench 100 5-5-6
    Straight Arm Pulldown 70 11-11
    DB Supinated Curls 40 9-10
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