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  1. #1021
    Registered User danki's Avatar
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    7/26

    1)Pullups (BW) 1,2,3,4,5,6,5,4,3,2,1 = 31 reps
    2)KB high Pull (25lbs) 1x50
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  2. #1022
    Registered User danki's Avatar
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    7/27

    1)Seated KB Press (32kg) 1,2,3

    2)Circuit for 15:00 6 rounds
    - Sandbag over shoulder (115lbs) x5
    - KB Press (24kg) x5

    3)RFESS (BW) 2x10
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  3. #1023
    Registered User danki's Avatar
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    7/28

    [AM]
    - KB Swings (24kg) 5x10
    - Ruck Walk (40lbs) 25:00

    [PM]
    - KB Swings (24kg) 9x15
    - KB carries (24kg) 9x200 ft.
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  4. #1024
    Registered User danki's Avatar
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    7/29
    1)Weighted Pullups (+20) 3x3
    2)Weighted Pullups (+20) 3x15

    Battle ropes x 15 mins

    7/30
    Swings (32kg) 15x10


    7/31

    [AM]
    - Pullups 2-3-5
    - Sandbag Squat (115) 2-3-5
    - Ruck Walk (+40lbs) 25 mins

    [PM]
    a)KB Press (24kg) 4x6
    b)KB Row (24kg) 4x8
    c)1-leg deadlift 4x8
    d)carries (24kg)4x200'
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  5. #1025
    Registered User danki's Avatar
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    8/1

    [AM]

    KB Swing (24kg) 4x20
    Ruck Walk +40 25mins

    [PM]

    a)Pushups 7x10
    b)Swing (24kg) 7x10
    c)Battle Ropes 7x20 secs
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  6. #1026
    Registered User danki's Avatar
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    Been out for a few weeks after having surgery to remove a kidney stone. Just getting back into things now.

    8/29

    AM - Ruck walk/run up and down hill (40 + 35lb sandbag)

    24 mins / 1.4 miles
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  7. #1027
    Registered User danki's Avatar
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    9/8

    [AM] Hill Sprints (40+35lbs) 5x 30 yard, then 15 minute ruck/carry

    [PM]

    - Sandbag carries (115lbs) x 30 yards
    - KB 1-arm Row (24kg) x5
    -------------- 10 rounds [16:30]
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  8. #1028
    Registered User danki's Avatar
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    7/19 Upper A

    1)Assisted 1-arm pushups 3x3
    2a)Pullups (BW) 8,7,6
    2b)Weighted Pushups (+40) 13,13,13

    7/20 Lower [A]

    1)KB Swings 32kg 3x7
    2)Skater squats BW, +10, +35 3x5
    3a)Sandbag squats (55lbs) 2x20
    3b)Hamstring walkouts 2x10
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  9. #1029
    Registered User danki's Avatar
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    7/21 Upper [B]

    1a)KB Press 24kg 3x10
    1b)BW row 3x10
    2)Pushup drop sets (diamond, shoulder taps, wide) 3 x 15,10,15
    3)DB curls (25lbs) 2x10
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  10. #1030
    Registered User danki's Avatar
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    7/22 Lower [B]

    1)1-leg RDL (35) 3x8
    2)RFESS(25) 2x15

    7/23 Upper [A]
    1)Assisted 1-arm pushups 4x4
    2a)Pullups (BW) 8,8,6,6
    2b)Weighted Pushups (+40) 13,12,11,10
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  11. #1031
    Registered User danki's Avatar
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    7/27

    1)Swings (32kg) 3x7
    2)Skater squats
    +35x5
    +60 x 3 x 5
    3)Lunge drop set
    - Rev lunge x 15
    - Stationary Lunge x 15
    - Squat x 15
    ---- 1 set
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  12. #1032
    Registered User danki's Avatar
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    7/30??

    1)KB Press (32kg) 3x3
    2)Weighted Pushups (+40) 10x10

    8/2

    1)Skater squats (bw+10) 8x5
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  13. #1033
    Old Man Lifting PhDPepper1111's Avatar
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    Hey... welcome back! Didn't see your first few, but glad to see you back at it!
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/529
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  14. #1034
    Registered User danki's Avatar
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    Originally Posted by PhDPepper1111 View Post
    Hey... welcome back! Didn't see your first few, but glad to see you back at it!
    Thanks. I had some medical issues that have been holding me back. Never stopped training, but was more just maintenance for a long time. Its good to be back at it.
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  15. #1035
    Registered User danki's Avatar
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    Recent training forgot to log.

    Upper: Incline weighted pushups (+25) 3x15

    Pullups (+25) 2x5

    Skater Squats (+60) 3x3

    KB Row (54) 3x15
    KB Row (73) 2x10

    KB Press (73) 2x5
    KB Press (54) 8x5

    Sandbag Carry (90lbs) / Hill Sprints x 30 mins
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  16. #1036
    Registered User danki's Avatar
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    8/15 - Upper

    1)KB Press (32kg) 1,2,3,4,5
    2)Weighted Pushups (+25) 5,10,15,20,5,10,15 = 80 reps
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  17. #1037
    Registered User danki's Avatar
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    8/16 [Pull]

    1)Pullups (BW) 2,3,5,2,3,5,5 = 25 reps
    2)45 minute Backpack/sandbag walk
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  18. #1038
    Registered User danki's Avatar
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    8/17 [Legs]

    1)Skater squats - up to +60 x 2x4
    2)Reverse Lunges (+25) 3x2-3-5-10 = 60 reps
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  19. #1039
    Registered User danki's Avatar
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    8/18 [Press]

    1)KB Press (24kg) 3x2-3-5 = 30 reps
    2)Weighted Pushups (+40) 6x10
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  20. #1040
    Registered User danki's Avatar
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    8/19 [Pull]

    1)Pullup (BW) 3x2-3-5 = 30 reps
    2)Farmers walks (53/35) about 5 sets
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  21. #1041
    Registered User danki's Avatar
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    8/20 [Legs]

    1)Skater Squats (+25) 3x2-3-5 = 30 reps
    2a)1-leg deadlifts (35lbs) 3x6
    3b)band walks 3 sets
    4a)1-leg deadlift (BW) 2x15
    4b)Sandbag squats (+35) 2x15
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