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  1. #721
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    10/2

    1a) deadlift
    365 123
    315 123x4

    1b)db sh press (60) 5x6

    2a)farmers 75s x 3 sets
    2b walking lunge 3x20

    3a) abs
    3b) death March 10s
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  2. #722
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    10/4

    1a)squat with pause (275) 5x3
    1b)db floor tricep ext (45s) 4x5
    2+)assistance work
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  3. #723
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    10/6
    1a)deadlift (365) 5x3
    1b)db press (70) 5x3

    2a)stepup 3x10
    2b)kb high pull 50lb 3x8
    2c)farmers 50/40
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  4. #724
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    10/8

    1a)squat firs rep paused (275) 4x321
    1b)db snatch (100) 4x2

    2a)goblet squat (85) 3x8
    2b)duck walks
    2c)death March 15/10
    2d)offset farmers 65/85
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  5. #725
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    10/10

    1a)deadlift up to 405,465,405x3
    1b)1-db press 85 5x1

    2a)deficit deadlift 2x5
    2b)1-db press 65x5, 75x5

    3+)deadstop db rows (105), farmers, stepups, curls, facepulls.
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  6. #726
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    10/12
    1)paused squat (315) 7x1
    2)cs squat (225) 3x5
    3)db bench up to 100x6,5
    4)accessory
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  7. #727
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    1)deadlift (405) 15 singles
    2a)speed deadlifts (295) 8 singles
    2b)db press (60) 2x2-3-5-10
    3a)stepups 4x8
    3b)farmers (90s) 4 sets.
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  8. #728
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    10/18

    1)paused squat up to 345x1
    2)squats for 15 mins (295) 12x2
    3)DB bench (85s) 2x8
    4)
    Db snatch 80-100
    Farmers
    Lunges
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  9. #729
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    10/20
    a)1-arm swing (73) 10x7
    b)pushup 10x13
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  10. #730
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    10/21

    1a)deficit deadlift (365) 8x2
    1b)1-arm press (70) 8x4

    2a)deadstop db deadlift 90,100,110,120 x 6
    2b)assisted one leg squat BW, 10,20,30 x6

    3+)farmers, glute Bridges, abs, rope row
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  11. #731
    Registered User danki's Avatar
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    10/23

    1)squat (315) 15x1
    2)farmers (120s) 4 sets no straps, 2 with
    3)DB bench (85s) 3x8
    4+)assistance
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  12. #732
    Registered User danki's Avatar
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    10/25

    1a)deadlift up to 455x1
    1b)db press up to 90 x 4 x 1
    2)deadlift 405 x 6 x 1, 3x3
    3a)squat 225 6,6,8
    3b)db deadstop row 100 3x8
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  13. #733
    Registered User danki's Avatar
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    10/27

    1a)squat (295) 10x3
    1b)db press (75) 10x3

    2a)db bench (75s) 3x10
    2b)rev lunge 3x10

    3+)assistance
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  14. #734
    Registered User danki's Avatar
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    10/30

    1)deficit deadlift (365) 6x3
    2a)db snatch up to 110x2
    2b)bb glute Bridges up to 540x6
    3a)farmers (80s) 6 sets
    3b)stepup 3x10
    3c)duck walk 3 sets
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  15. #735
    Registered User danki's Avatar
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    11/1

    Squats (315) 3x1-2-3
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  16. #736
    Registered User danki's Avatar
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    11/5

    1)Deadlift (405) 6,5,4,3
    2a)squat (245) 8,7,7
    2b)1-arm sh press (70) 7,6,6
    3a)ball leg curl 3x6-8
    3b)farmers (75s) 4 sets
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  17. #737
    Registered User danki's Avatar
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    11/6

    1)db snatch (100) 10x1
    2)bench doubles 225,245,225x3
    3)speed squat, first rep paused (235) 8x3
    4a)1-arm cable row
    4b)glute Bridges
    4c)1-arm sh press
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  18. #738
    Registered User danki's Avatar
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    11/8

    1)paused squat up to 365x1
    2)squat 315x6
    3)deadlift (315) 20 singles in 8 min
    4a)bench (185) 3x8, 3x4
    4b)db curls (25s) 6x8-10
    5+)1-leg press
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  19. #739
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    New goals

    Squat - 315 x 3 x 10
    Bench - 225 x 3 x 10
    DB press - 85 x 3 x 10
    Deadlift - 405 x 3 x 10
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  20. #740
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    11/11

    1a) press (80) 8x2
    1b)deadlift (365) 8x3

    2a)1-leg press (60) 4x10
    2b)db tricep ext (40s) 4x10

    3)1-leg deadlift (12lb) 20,15
    4)1-arm rope row (50) 20,20
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  21. #741
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    11/13

    1)Squat (275) 4x5*
    2)Bench 205) 5x5, 3x3
    3)incline DB bench (55-60) 3x10
    4) pullups 3x5
    5)1-arm rope row 3x10
    6)facepulls 2x10
    7)1-leg press (40) 2x20

    * My hamstring/inner thigh isn't feeling right. Going to deload for 1-2 weeks and build back up with reps
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  22. #742
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    11/15

    1)db press (80) 8x3
    2)1-leg press (60,80,100,80) x10
    3a)DB bench (75s) 4x12
    3bDB deadstop row (100) 3x8
    4)pulldowns (100) 3x10
    5+) 1-leg deads, ball leg curl
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  23. #743
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    11/18

    1a) Rack pull sets of 8 up to 365.
    1b)db floor press (100s) 3x8

    2a)db sh press (50s) 12,10,8
    2b)rope row (140) 3x12

    3)DB walking lunges (10s) 4x10-12/leg
    4)1-leg press (40) 20, 20+5,5,5
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  24. #744
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    11/20

    1a) db press (80) 6,5,5,4
    1b)1-leg press (100) 4x10
    2a)db low incline (75) 3x8-10
    2b) pullups 8,6,6
    3a)db row (100) 3x8
    3b)db tricep ext (45s) 3x10
    4a)back ext 3x10
    4b)farmers (74s) 3 sets
    4c)1-leg deadlift (25) 3x15
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  25. #745
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    11/22
    1a)farmers (70/53) 10x100'
    1b)goblet squat (53) 10x12
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  26. #746
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    11/24

    1a)bulgarian split squat 3x15
    1b)pushup 28,22,18
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  27. #747
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    11/25
    1a)Rack Pull
    315x5
    365x5
    365x5
    225x15

    1b)DB Snatch (100) 4-5x2

    2)DB Press (70) 5 minute block
    5,4,4,3,3 / arm

    3)1-leg press (75) 2x20, 1x10 with pause, 1x10 extended ROM

    4a)1-arm pulldowns 4x8-10 up to 70
    4b)pull through 4x15 up to 110

    5)seated calf raise (50) 3x8
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  28. #748
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    11/27
    1)1-leg press (150) 6 minute block
    10,8,8,6,6 / leg

    2a)2-board press up to 235x5
    2b)db row up to 130x5

    3a)db rolling tricep ext (50s) 10,8,8
    3b)1-leg deadlift up to 30/30 x 10

    4)walking lunges 20s 3x12/leg
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  29. #749
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    11/29

    1)db press (85) 2,3,2,3,2,2,2
    2a)srepup - up to 20s x8
    2b)pullups 4x6
    3a)Rack pull (225) 15,12,10,10
    3b)pushups 20,18,16,14
    4)seated calves - up to 70x8
    5a)1-leg press (75) 2x20
    5b)farmers (75s) 3 sets
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  30. #750
    Registered User danki's Avatar
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    danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50) danki will become famous soon enough. (+50)
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    12/8
    1a)1-leg press (80) 4x15
    1b)farmers (100s) 4x100'

    2a)1-arm tricep pressdown (60?) 3x12
    2b)db curls (25) 3x12
    2c)seated calves (70) 3x12
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