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  1. #871
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    9/12

    1)DB 1-arm press (85) 10x3/arm in 15:00

    2a)120lb sandbag carry 6x50'
    2b)husafell stone - up to 130-150 6x50'

    3)Farmer's - up to 175/hand 6x50-100'

    4)RFESS (50/40) 4x12
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  2. #872
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    9/15

    1a)Deadlift paused below knee
    - 315x3
    - 365x3
    - 405x3
    - No pause (405) x 6 singles in 1:30

    1b)Overhead pallof press - up to 100 x 5
    1c)Dips (BW) 10,10,15

    2a)Pullups (BW) 3x6
    2b)Back ext. deadlifts
    - 95x8
    - 145x8
    - single leg (BW) x 8

    3)Circuit (5 rounds AFAP)
    - Thick grip DB 2-arm standing Sh. press (40s) 5x10
    - Thick grip DB farmers (40s) 5x100'
    - RFESS(BW) 5x15
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  3. #873
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    9/17

    1a)DB push press up to (125)x1, (95)x3x5
    1b)Dead stop zercher squat (height "14", around parallel) - up to 375x1, 2-3" below (275)x5x2

    2)RFESS (60s) 10,12

    3)Circuit - 4 rounds
    - 1-arm swings (50-70) x 4 x 5-8
    - 1 waiters carries (50-70)
    - pushups x 12
    - backwards sled walk

    4)DB curls (15s) 50 reps AFAP
    5)1-leg deadlifts (BW) 50 reps AFAP
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  4. #874
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    9/19

    1)Circuit [15:00]
    - TB deadlift (low handles) 275x4
    - TB farmers 275 x 60' (30+30)
    ---- 8 rounds

    2a)DB deadstop row - up to 115x6
    2b)1-leg hip thrust - up to 45x6

    3)Leg press
    - started with 2 total plates, did sets of 10 adding 1 plate each set until 6 plates total. Then worked back down 2 total plates
    - No rest between sets

    4)1-arm DB press "up the rack" sets of 10 (30,35,40,45,40,35,30)
    5)DB curls "up the rack" sets of 10 (15,20,25,20,15)
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  5. #875
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    9/22

    1)EDT Circuit [22:00]
    - Thick handle DB clean to push press (100lbs) 4x3/side
    - Dead stop zercher squat (255) 4x5

    2a)DB bench feet up
    - 75x10
    - 85x10
    - 85x10

    2b)Pulldowns
    - 145x10
    - 160x10
    - 160x10

    3)Tricep pressdowns "up the stack"
    70x10
    80x10
    90x10
    80x10
    70x10
    -- repeat one more time after resting

    4)Leg extensions up the stack and backward sled walking
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  6. #876
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    9/24

    1)Medley
    - Deficit TB SLDL (365-405) 5x3
    - Goblet carry (130) 5x80-90'
    - Stepups (30s) 5x5/leg alternating

    2)1-arm unsupported db row - up to (85)x2x6
    3)1-arm db sh press "up the rack"
    30,40,50,60 x 5-5-5-5
    35,45,55,65 x 5-5-5-5 (2x)

    4)Leg press "adding plates"
    1/side,2,3,4 x 6-6-6-6
    +25lbs/side 1,2,3,4 x 6-6-6-6

    5a)KB farmers (70s) 8x90'
    5b)KB death march (13s) 8x30'
    --- 13 minutes
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  7. #877
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    9/26
    1a)Paused zercher squat
    - 275x2x3
    - 225x2x6 (no pause)
    1b)1-arm DB sh press
    -85x3
    -90x3
    -95x2
    -75x2x6

    2a)DB bench - feet up (85s) 4x8
    2b)Pulldown - (150) 4x8

    3a)RFESS (bw or light goblet) 3x20
    3b)Rope KB upright row (40) 3x10

    4a)Hammer curls up the rack 15-25
    4b)DB tricep ext 30-35
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  8. #878
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    9/29

    1a)Pendlay row
    - up to 255 x 3
    - 195 3x5

    1b)TB one leg "kick stand" SLDL
    - up to 145x5

    2a)1-arm KB swing (70)lbs 3x10
    2b)1-arm KB press (70)lbs 3x5

    3a)1-leg press
    - up to 3 total plates x 10
    - no weight 50 reps / leg Rest Paused

    3b)DB curls and hammer curls
    - up to 30 x10
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  9. #879
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    10/1

    1a)DB snatch to push press
    - up to 115 x 3 x 1
    - (100)x1x5 [1 snatch, 5 presses]

    1b)Deadstop zercher
    - up to 365 x 3 x 1
    - 275 x 3 x 2 [below parallel]

    2)Farmer's walks [speed focus and low rest] (165/hand) 6x60'

    3a)DB deadstop row (100) 5,8,8,16
    3b)DB bench (100) 6,6,8,8

    4)RFESS rest paused
    - offset 30lbs 20-10-10 = 40
    - offset 30lbs 15-8-7 = 30
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  10. #880
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    10/3
    1)Deadlift
    - singles, 405, 455, 485, 505 (new pr)
    - EMOM 405x2 for 5 minutes

    2)Giant set for 30:00
    - Pullups 4x5
    - RFESS (offset 85)x2x8, (offset 50)x2x15
    - DB press (85) 4x3
    - Plate carries (2 45s) 4x200'

    3a)DB floor press (80s) 3x10
    3b)1-arm cable row (85-115) 3x10

    4+)DB shoulder press (50) 3x10,8,7, lateral raise holds, biceps
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  11. #881
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    10/6

    1a)Pendlay Rows
    -185x5
    -205x4x5
    1b)Sled machine (max) 5x20 sec

    2)DB high incline
    - 70s 2x6
    - 65s 2x6

    3)Pulldowns
    - each rep paused, ramping to (145) 2x6
    , no pause (145) 2x6

    4+)biceps/triceps isolation
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  12. #882
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    10/8

    1a)DB clean to push press
    110x3/side
    110x2/side
    120x1/side
    110x2/side
    110x2/side

    1b)Weighted pullups
    +15 x 3
    +30 x 3
    +40 x 3
    +40 x 2
    +15 x 5

    2a)Deadstop zercher squat (275)
    2-3-5
    2-3-5
    5-3-2

    2b)Deadstop DB row (110)
    6x5
    [1:30/side AMRAP] 20 reps

    3)Pushups AMRAP 2:00 = 50 reps

    4)Leg press rest pause adding plates each set 15 reps
    2 plates
    3 plates
    4 plates
    5 plates
    4 plates
    3 plates
    2 plates = 95 reps

    5)JM press - up to 115 x 2 x 6
    6)DB JM press - 40s 2x8
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  13. #883
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    10/10

    1a)DB snatch (100lbs) 5x3/arm
    1b)Rack pull below knee (405)x3x5, (365)x6,2-2-2
    1c)Plate carries (35s)
    4plates x 100'
    3plates x 3 x 100'
    2plates x 1 x 200'

    2a)DB seated press ramping rest pause sets of 6 (35,45,55,45,35) = 30 reps
    2b)Pulldown v handle ramping rest pause sets of 6 (85,115,145115,85) = 30 reps
    2c)Standing 1-arm press ramping rest pause sets of 6 (40,50,60,50,40) = 30 reps
    2d)Pulldown ramping rest pause sets of 6 (85,115,145115,85) = 30 reps

    3)RFESS ramping rest pause sets of 8 (BW,15,30,15,BW) = 40 reps ---> 2 sets per leg

    4)1-arm thick handle db farmers walks --> 150' / set (45,60,75)
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  14. #884
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    10/13

    1a)DB bench
    (110s) 6,6,5
    (95s) - feet up 6,4

    1b)Pullups (BW) 4x6

    2)Pendlay rows
    185x6
    205x6
    205x6
    205x6,2-2-2

    3)Leg press (4plates/side ) AMRAP in [2:30] = 40 reps

    4)Z-press 95x6, 115x5, 95x6, 45lb dbs x 6

    5)Hip Thrush machine (25lb plates) 1,2,3,4 plates per side each set x 10

    6)1-leg deadlifts 1.5 reps (13s) 3x10
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  15. #885
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    10/15

    1)Zercher rack squat up to (365)x1, (315) 3x3
    2)Rack suitcase deadlift shin height - (135)3x5
    3)Pin press at forehead height - up to (165) 3x1, (145) 2x5
    4a)DB deadstop row (120) 5,5,5,10
    4b)DB single arm press (80) 5,5,5,7
    5)DB single leg deadlift 1.5 reps sets of 5 15,30,45
    6a)Thick handle db farmers (70s) 4x100'
    6b)Pushups BWx15, +25x3x15
    7)KB rope upright row - 3x10 up to 40x10
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  16. #886
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    10/17

    1a)Deadlift (405) 5x3
    1b)DB Snatch (105) 5x2/side
    1c)Plate carries "fast" (70lbs) 5x150'

    2a)Pullups 6x4 = 24 reps [11:00]
    2b)Weighted Pushups (+45) 9,9,9,9,6-3,6-3=54 reps

    3)1-arm DB sh.press (60lbs) 8,7,5,5,5= 30 reps / side [6:00]
    4)RFESS (offset 50lbs) 10,10,10,8,7,5 = 50 reps [3:30] /leg
    5)Curls
    6)seated calf raises
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  17. #887
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    10/21

    1a)Pendlay Row
    245 2-3-5
    225 2x2-3-5

    1b)Rack Press [shoulder height]
    135 3x2-3-5

    2)Zercher rack squats (225) AMRAP in 6min. = 40 reps

    3a)Hip Thruster machine with band around knees paused at top
    25/side x 2 x 10
    50/side x 2 x 10

    3b) DB curls
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  18. #888
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    10/23 [Got to work out at Gold's in Venice :+1 ]

    1)DB snatch alternating (100) 5x3/side
    2)DB press (80) 3 x 2-3-5 (stay same weight)
    3)Rack deadlift below knee
    135x15
    185x15
    225x15 'rest paused'
    4)EDT type circuit [15:00]
    - Pushups +45 lbs 50 reps
    - RFESS offset (50lbs) 50 reps/leg

    5)Curls drop sets (30s --> 20s) 3x5-5
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    10/24

    1)Farmer's walks EMOM for 10:00
    - 125/hand x 10 x 60'

    2a)Pulldowns (100) 15,15,10
    2b)DB floor press (80s) 15,15,10

    3a)KB single arm swing (40) 3x7
    3b)KB single leg dead (40) 3x7

    4)Single leg db deadlift (25s)
    - 1.5 reps x 10
    - regular x 10
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    10/27 Switching to more of a higher volume AND fighting a little cold so this workout SUCKED.

    1a)Push Press (155) 4x3
    1b)DB 1-arm press sets of 5 70,70,65,65
    1c)Bradford press (70bls) 4x12

    2a)Zercher rack squat (225) 5x5 [progress by one set each week
    2b)RFESS offset (50lbs) 5x7 [Add set and reps each week]
    --- Completed in 15:00

    3a)DB bench (75s) 12,12,15
    3b)DB row (75) 12,12,12
    3c)KB Rope upright row (40lbs) 12,12,12
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    10/29

    1a)DB snatch - up to 105 x 6 / side @ RPE 8, 95x3x6
    1b)Rack Pin press (chin height) - up to 135x7 @ RPE 8, 115x3x8

    2a)High Stepup 3x6
    2b)DB single leg deadlift 1.5 reps (25s) 3x6
    2c)Hip thrust machine (50/side) 3x10

    3a)1-arm rope pulldown (55) 3x8
    3b)cross body curls (35s) 3x6/side
    3c)Rope pulldown facing away (70-85) 3x8

    4)DB rolling tricep extensions 40sx8, 45sx8
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    10/31

    1a)High-bar back squat - up to 255 x 12 @ RPE 8, 215x2x10
    1b)DB 1-arm press - up to 65x12 @ RPE 8, 55x12,10

    2a)Pendlary Row (195) 5x5
    2b)Ball slams (10lbs) 5x8
    2c)Farmer's (75s) 5x100'
    ----- 11 Mins

    3)High rep curls

    4a)Seated leg curls -up to 80lbs 3x10
    4b)Ball glute bridge 3x10
    4c)Bike sprint 3x30 sec
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    "Extra Workouts for the week"

    10/28-
    BW Pushups 2x5-10-15 = 60 reps
    1-arm KB Swings (53lbs) 2x5-10-15 = 60 reps

    10/30
    Weighted Pushups (+40) 3x4-6-10 = 60 reps


    11/1
    BW Pushups 1x5-10-15-20 = 50 reps
    1-arm Swing (53lbs) 1x5-10-15-20 = 50 reps

    11/2
    "Ruck" walk +40lbs x 1.5 miles
    weighed pushups +40 2x5-10-15
    Last edited by danki; 11-03-2019 at 07:15 PM.
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    11/3

    1a)Deadlift paused mid shin (385)x5, 335x2x4, deficit 335x4 no pause
    1b)Rack Press neck height (155)x4, 135x3x4

    2a)Hip thrust machine (90/side)x6, (100/side)x3x6
    2b)1-arm pulldown (70)x6, (75)x3x6

    3a)1-leg deadlift (35s)3x8
    3b)Goblet squat (70,90,90)x8

    4a)DB shrugs (50,60,70,70)x10
    4b)Overhead rolling tricep ext (35,35,35,40)x10
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    11/4
    Pushups am/pm 2x5-10-15-20 = 100 reps
    Band push downs 4x25

    11/5
    1a)Zercher rack squat - up to 300x8 @ RPE 8.5, 265x2x8
    1b)1-arm db press - up to 80x10 @ RPE 9, 70x2x10

    2a)Pendlay Row (205) 4x6
    2b)DB Farmers (105s) 4x100'

    3)DB RFESS(45s) 3x15/leg

    4)1-leg seated leg curl 20x10,30x10
    5)2-leg seated leg curl 70x2x10

    6)DB curls
    Hammer 25s x 4 x10
    Regular 15s x 2 x 15
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    11/6

    Weighted Pushups (+40) 3x5-10-15 = 90 reps

    11/7

    1a)DB snatch alternating (95) 2x1-2-3-4/side
    1b)Low Handle TB Deadlift (345) 2x2-4-6-8

    2a)1-arm db press various stances/positions (45) 4x10
    2b)1-arm pulldown various grips/positions (45) 4x10

    3a)DB shrug 50,65,50 x 10-12
    3b)Plate carries (70) 3x200'
    3c)DB rolling tricep ext (45s) 3x10-12

    4)Extra carry work and pinch grip work
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    11/10

    1a)1-arm DB press (90) 3x1-2-3
    1b)Paused Squat (285) 3x1-2-3
    1c)Pullups (BW) 3x2-3-5
    1d)Deficit offset RFESS (45lbs) 3x4-6-10

    2a)Seated Overhead rolling tricep ext (30,40,50,50s) 4x6
    2b)1-leg eccentric deadlift (50lbs) 3x6

    3)1-arm seated cable row (85,100,115,130,145,145) 6x8

    4a)Seated leg curl (80lbs) 5x5
    4b)BB and DB curls 5x5
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    11/12

    1a)Low handle TB deadlift - up to 465x1, 425x5 @RPE 8
    1b)Rack Press neck height - up to 170x1, 160x4 @RPE 9

    2a)Low handle TB deadlift - (365) 3x8
    2b)Rack press neck heigh - (140)3x6
    2c)DB farmer's (105s) 3x150'

    3)DB deadstop row (105) w/straps 1x8 -- Grip and conditioning were shot by this point

    4)Low Incline DB press 60sx8, 70sx2x8

    5a)cable pullthroughs 3x10
    5b)cable drag pressdowns 3x10

    6a)ball leg curl x5, ball glute bridge x10 3 sets
    6b)ball slams (20lbs) 3x15


    NOTES:

    1)Time for a "deload" or more specifically, reset the volume/intensity
    2)More "conditioning" work. Either density training, EMOMS or tempo training circuits at the end
    3)Conditioning might be bad right now because I have a mild respiratory virus
    4)Get back into the heavy DB deadstop rows. These seem to be weaker now (although that was after 4 sets of deadlifts and 3 sets of farmers)
    5)Timed holds on pullup position or deadlift position for grip
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    11/14

    1a)BB Squat (255) 3x2-3-5
    1b)1-arm DB press (75) 3x2-3-5
    -- In between sets, either box jumps or curls in between sets

    2a)GHR 3x5
    2b)Pullups (BW) 3x5
    2c)DB tricep ext (50s) 3x10

    3+)RFESS (BW) 2x15
    ball leg curls 3x8-10
    kb carries, 70lb kb gorilla rows
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    11/17

    1a)Rack press (150) 2x2-3-5 = 20 reps @RPE 8
    1b)Deadlift (405) 2x2-3-5 = 20 reps @RPE9 ---> May need to decrease on this. We'll see
    --- 14 minutes to complete all

    2)Leg press (4plates/side) 4x15

    3)DB deadstop row (105) Ladder 1-8 = 36 reps

    4)Seated calf raise 25/side 1x12

    5a)seated leg curls (70lbs) 3x10
    5b)Single arm HS preacher curl (10lbs) 10,10,8
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