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  1. #1531
    Registered User Cantplankwell's Avatar
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    Originally Posted by shaneinga View Post
    Bunch of solid lifting and a nice run thrown in as well. Nice work Alan.
    Thanks Shane!, should be starting to get harder soon tho
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  2. #1532
    Registered User Cantplankwell's Avatar
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    Today Earlier

    Weigh in 170.8lbs

    DE-LOAD WEEK

    Warm Up: Free style jump rope for 10 minutes or so. Still not jumping like AJ

    More Warm Up: Practice some power jerks from behind the neck, a few sets up to 40kg...easy and fun.

    Squats.
    20kg x 6
    20kg x 6
    60kg x 4
    60kg x 4
    60kg x 4

    RDLSs
    45kg x 4
    45kg x 4
    45kg x 4

    Chins
    Grey Band
    10
    8
    9

    Dips BW
    5
    5
    5

    Farmers Walk, two 35lb dumbbells
    150ft
    rest 30 seconds
    150ft
    rest 30 sec
    150ft
    rest 30 sec.

    Finisher
    C2 Rower 500m rest 90 seconds, x 4


    Notes:
    De Load session, well worn practice of introducing new weights, but cutting back on volume...squats and RDLs .
    Dips are now BW. Farmers were done today with less weight...with dumbbells, with a standard grip (not plates with straps) I felt this more in my upper body with this grip, I have carried these same dumbbells for over 800' in one rep but I am not sure the extra distance is a good practice, as you go further you sag and its bone on bone, where with the shorter distance it tends to be more strict with muscle doing the work of stabilizing and walking tall...more mind muscle. Sorry for the mixed units as well that I discuss, here in Canada its like informal discussion is imperial, but official notation is in SI...we jump back and forth

    have a great day
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  3. #1533
    Still Pounding! TM79's Avatar
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    Loving the look of these sessions CPW. Excellent variety and well put together. Farmers walks are one thing that I really need to start doing again. I guess I don't like doing them because I don't like looking like I'm showing off to my neighbors. Heck, I just opened my garage door for the first time during a workout last week. That was funny what you said about mixed units. I guess we are 100% informal here. Keep up the great work!
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  4. #1534
    Registered User Cantplankwell's Avatar
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    Originally Posted by TM79 View Post
    Loving the look of these sessions CPW. Excellent variety and well put together. Farmers walks are one thing that I really need to start doing again. I guess I don't like doing them because I don't like looking like I'm showing off to my neighbors. Heck, I just opened my garage door for the first time during a workout last week. That was funny what you said about mixed units. I guess we are 100% informal here. Keep up the great work!
    Thats funny mentioning the neighbors. I often wondered if they were thinking I was grandstanding. I was talking to one of them last weekend the discussion came around to fitness for some reason, turns out back in the day he lifted real heavy, now he lifts for "fitness and recreation" at the nearby gym, currently his Bench is like 250, and his squat is close to 3 plates. He has that look of an ex wrestler or old school power lifter, 5-9" 230 lbs. I probably should keep the door shut if he is around.
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  5. #1535
    Registered User Cantplankwell's Avatar
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    Today Earlier,

    More DELOAD

    Warmup Jump rope for 5 min. Abbreviated Catalyst warm up

    Floor Press, Barbell
    40kg x 8
    40kg x 8
    40kg x 8

    One Arm Rows
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Bulgarian Split Squat
    15lbs x 10
    15lbs x 10
    15lbs x 10

    Barbell Good Mornings subbed for Back extensions
    20kg x 8
    20kg x 8
    20kg x 8

    Hanging Leg lift BW
    12
    12
    12

    Calf Work


    Finisher
    C2 Rower
    Row 100m, 150m, 200m, 300m, 500m, 300m, 200m, 150m, 100m, Rest 45 seconds between these intervals.

    Notes: I did this fasted, wast that bad. Shane has inspired me to get serious dropping a little weight, so I am now cutting out some calories. Some new weights here, floor presses are now with a barbell, I did not like this as much as the dumbbells, however I am out of weight on the dumbbells for now, need to buy some 45lbs and 50lbs DBs.

    Have a great day?

    Alan
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  6. #1536
    Registered User shaneinga's Avatar
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    I agree with Trent. You have all of the needed variety to keep you very fit. I like the added farmers walks in your workouts and also the use of the rower. I was listening to a podcast with Tim Ferris and Hugh Jackman. For one of Hugh's roles that he was playing a cowboy in the movie Australia he apparently went the wrong way and put on to much muscle size and was to jacked. So he talked to his trainer and his trainer said if you want to get lean, get on the rower. His workout, 2000 meter rows with a target of 7 minutes. Done daily. LoL. Sounds brutal, but I can't wait to get my rower and try it out.

    Solid sessions in here Alan. Good luck with the weight loss.
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  7. #1537
    Registered User Cantplankwell's Avatar
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    Originally Posted by shaneinga View Post
    I agree with Trent. You have all of the needed variety to keep you very fit. I like the added farmers walks in your workouts and also the use of the rower. I was listening to a podcast with Tim Ferris and Hugh Jackman. For one of Hugh's roles that he was playing a cowboy in the movie Australia he apparently went the wrong way and put on to much muscle size and was to jacked. So he talked to his trainer and his trainer said if you want to get lean, get on the rower. His workout, 2000 meter rows with a target of 7 minutes. Done daily. LoL. Sounds brutal, but I can't wait to get my rower and try it out.

    Solid sessions in here Alan. Good luck with the weight loss.
    Thanks Shane, rowing is brutaly efficient, it takes a special kind of person ("masochist") to work out day in and out on one of those things. Ours has been a good investment, everyone in the house uses it. I have yet to break 8 min on 2000m. One of my sons who rowed at university just laughs at my "best time" of 8:50.
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  8. #1538
    Registered User Cantplankwell's Avatar
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    Today earlier

    DELOAD SESSION

    Weigh in 170.8lbs, waistline at navel=36.5" Ugh


    Warmup: Freestyle jumprope for 15min. Catalyst athletics abbreviated warm up.

    More warm up: Snatch High Pulls, Snatches, Snatch balances, several sets at 30kg, just to get me woken up.

    Snatch Grip Dead lift...Snatch Start and wide grip (sub for deadlifts)
    53kg x 5
    53kg x 5
    53kg x 5

    Seated Dumbbell Press
    25lbs x 8
    25lbs x 8
    25lbs x 8

    Seated Cable Pull downs Chi up grip
    95lbs x 8
    95lbs x 8
    95lbs x 8

    Hammer Curls
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Overhead Cable Tricep Extensions (subbed for PRJ Pull overs)
    40lbs x 5
    40lbs x 5
    40lbs x 5

    Finisher

    Run around the "block" 2.5k, faster this time.

    Notes: Of course, some new weights but lighter volume. See you next week, have a great weekend.
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  9. #1539
    Registered User Cantplankwell's Avatar
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    Today Earlier:

    Warm Up: Free style Jump rope for 15 minutes.

    More Warm Up: Behind the neck jerks, several sets to get me in the mood.

    Squats
    20kg x 6
    20kg x 6
    60kg x 8
    60kg x 8
    60kg x 8

    RDLS
    20kg x 6
    45kg
    45kg
    45kg

    CHINS (Grey band)
    10
    10
    9

    Dips (BW)
    6
    7
    7

    Farmers Carrys
    35lb dumbbels, 150' 5 or 6 reps

    Finisher: None...timed out.

    Notes

    Squats: easy, going to start getting harder soon, I dont have any records of more than say 70kg for more than 8 reps. re-Starting too light like I have been doing is always the way to go newb or vet.
    RDLS: 3/4" deficit, going to try for 1.5" next time, get so much more of a better stretch...I have long arms/short legs so I need the extra height so the plates dont bottom out before full stretch.
    Everything else business as usual, continuing slow ramp back up to operational readiness
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  10. #1540
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    I feel like I've asked before, but is rope jumping always in the mix for you (during hockey especially)? Do you see improvement in conditioning or body fat levels at all? I just started to throw a bunch in and I can see how it could help both, especially conditioning. I figure since boxers are known to do it a lot, and are also one of the top-tier conditioned athletes, the conditioning benefits ought to be a sure thing at least. My calves feel like they got a brutal workout too, which for me is even more important - LOL.

    I'm hoping by the time hockey come around, if I keep the rope in play, I'll be lighter, faster, better conditioned, AND tie my skates differently due to larger calves. Quadruple whammy!

    Noticing any body composition changes from the "aesthetic" style lifting these days?
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  11. #1541
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    I feel like I've asked before, but is rope jumping always in the mix for you (during hockey especially)? Do you see improvement in conditioning or body fat levels at all? I just started to throw a bunch in and I can see how it could help both, especially conditioning. I figure since boxers are known to do it a lot, and are also one of the top-tier conditioned athletes, the conditioning benefits ought to be a sure thing at least. My calves feel like they got a brutal workout too, which for me is even more important - LOL.

    I'm hoping by the time hockey come around, if I keep the rope in play, I'll be lighter, faster, better conditioned, AND tie my skates differently due to larger calves. Quadruple whammy!

    Noticing any body composition changes from the "aesthetic" style lifting these days?
    Hey Stinner! how are ya

    Unfortunately I have not been very scientific about how the jump rope has helped. I mainly use it as a warm up tool, and I continue to to try to develop freestyle moves (no crossovers or double unders yet) this I understand is great for coordination, endurance and foot work (which is necessary for defencemen). Additionally its just something you don't see every day and its fun. When I was going to the YMCA last winter I only ever saw one other person using a rope....I like to be different. Nothing more bad-ass in the gym than seeing a MMA fighter or boxer working out with skipping rope...it has those connotations

    I could see how it would be a great quad developer, but Wendler also said to watch out for the shin splints.

    Anything that raises your heart rate and you cant do continuously for longer than 10 minutes has got to have benefits sooner or later, especially if it involves skill and coordination. (my motto)

    Composition wise I have noticed some subtle changes, mostly in the arms, shoulders, tris...I credit the chins and dips for that.

    I am trying to get back down to about a 32" waist, so I will see if that teases out some muscle definition. This is a whole new area for me with lots of possibilities.
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  12. #1542
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    Loving the looks of these sessions my friend. Great mix of oly, power, accessory and conditioning. Re: your last response, I love it when I come across people who "casually lift" way more than I do. My coworker accompanied me to the Y earlier in the year and casually had no problem keeping up with me, even during the super sets. I said, "must be nice. I work very hard to stay at this mediocre level"...
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  13. #1543
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    Looking good in here Alan. Getting leaner as you get older is definitely a good goal. I have found that is seems a much more attainable goal than getting "strong" as well.

    Solid sessions man. Keep after it and you will definitely get to that 32 inch waist you are after.
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  14. #1544
    Registered User Cantplankwell's Avatar
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    Originally Posted by TM79 View Post
    Loving the looks of these sessions my friend. Great mix of oly, power, accessory and conditioning. Re: your last response, I love it when I come across people who "casually lift" way more than I do. My coworker accompanied me to the Y earlier in the year and casually had no problem keeping up with me, even during the super sets. I said, "must be nice. I work very hard to stay at this mediocre level"...

    Originally Posted by shaneinga View Post
    Looking good in here Alan. Getting leaner as you get older is definitely a good goal. I have found that is seems a much more attainable goal than getting "strong" as well.

    Solid sessions man. Keep after it and you will definitely get to that 32 inch waist you are after.
    Thanks for the positive comments fellas!

    I think one of the big goals of fitness is to learn to be humble and accept your limitations and not compare, but not give up/give in either, which is a happy place to be. I think I am getting close to this.
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  15. #1545
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    This morning earlier

    Warm Up: Free style jump rope 10 min or so, Catalyst athletics...abbreviated.
    More Warm Up: Hang power cleans, several sets of triples with 40kg, to grease the groove.

    Barbell Floor Presses
    20kg x 6
    20kg x 6
    42kg x 8
    42kg x 8
    42kg x 8

    One arm Landmine Rows (PWO)
    10kg x 8
    10kg x 8
    10kg x 8

    Bulgarian Split squats with Dumbbells
    20lbs x 8
    20lbs x 8
    20lbs x 8

    Barbell Good Mornings (subbed for back extensions)
    40kg x 6
    40kg x 6
    40kg x 6

    Hanging Knee Raises
    10 (real slow, try to extend legs to L sit), then 15 and 15 faster.

    Finisher

    C2 Rower Rowing Pyramid Interval
    100m, 150m, 200m, 250m, 300m, 500m, 300m, 250m, 200m, 150m, 100m, rest 30 seconds between these intervals, all out drag race on the 100 and 150

    Notes:
    Floor Presses: going to have to get a swiss bar or bigger dumbbells, hammer grip is so much more shoulder friendly.
    Rows, have never done these one arm, so this was a test, again either this or get bigger dumbbells.

    Have a great day folks, stay safe.
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    Earlier:

    Warm Up: free style jump rope 10-15 minutes, Catalyst atheletics warm up: minimal

    More Warm UP: Simple Snatch Complex; Snatch High Pull+Power Snatch+Snatch, several sets with light weight up to 33kg

    Snatch Dead Lift: Snatch starting position, Wide snatch grip with hook grip (sub'd for regular dead lifts)
    54kg x 8
    54kg x 8
    54kg x 8

    Seated Dumbbell Press
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Cable Pull Downs chin up grip
    100lb x 12
    100lb x 12
    100lb x 8

    Barbell Curls
    20kg x 12
    20kg x 14
    20kg x 14

    Overhead Cable Extensions (sub'd for PRJ Pullovers)
    40lbs x 12
    40lbs x 10
    10lbs x 8

    Finisher
    2.5k run

    Notes:
    Waist 35.5"
    No Weigh in.
    Snatches feel good,
    Snatch D/L good progress, not overly difficult
    Other stuff business as usual


    Enjoy your weekend!
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  17. #1547
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    2 solid workouts Alan. Yes the swiss bar will definitely be more shoulder friendly. I see you have already dropped a half inch off your naval measurement. That is impressive!
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    Originally Posted by shaneinga View Post
    2 solid workouts Alan. Yes the swiss bar will definitely be more shoulder friendly. I see you have already dropped a half inch off your naval measurement. That is impressive!
    Hi Shane, thanks, I would like to buy a swiss bar..cash is tight, so I think I can scrounge most of the materials at work to make a custom unit...stay tuned. As far as the waist, I think diet fluctuations....the menu can leave one bloated some days...adding to the waist..things like bread, icecream, beer. Ill see if I can keep the reduction rolling.
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    Program: T Nation: "Three Days A Week Is All You Need" ....
    https://www.t-nation.com/workouts/3-...s-all-you-need

    Today, earlier

    Warm Up: Freestyle jump rope, 10 minutes worth, Catalyst athletics warm up

    More Warm Up: Push and power jerks practice BTN, get low...get under.

    Squats:
    62kg x 8
    62kg x 8
    62kg x 8

    RDLS 2" Deficit (Sub'd for leg curls)
    47kg x 8
    47kg x 8
    47kg x 8

    Chins, assisted(Grey Band)
    10
    10
    10

    Dips
    BW 5, 5, 5, 5

    Farmers Carry
    45lb grip plate each hand, 150' x 4

    No Cardio or conditioning, I might be doing a road bike for about 20km tonight with my son, if not I will row 2000m this evening...one or the other.

    Notes:

    RDLS, this on the dificit is the way to go...good stretch.
    Farmers Carry, still working on the best combination of distance/weight...this was better than 35lbs for sure, felt this in the traps more so today.
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  20. #1550
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    Great looking sessions going on CPW! Bulgarian Split squats the other day? Can I borrow your knees sometime? Hope you get to go on that bike ride this evening!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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    Solid work Alan. Good idea on the deficit RDL's. Another good one if you want to really stretch your hamstrings is to try putting your toes on a 45 pound plate and doing RDLs. Go really light until you see how they feel.

    Hopefully you got a good ride in. I miss riding my bike.
    Last edited by shaneinga; 07-29-2020 at 05:11 AM.
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    Originally Posted by TM79 View Post
    Great looking sessions going on CPW! Bulgarian Split squats the other day? Can I borrow your knees sometime? Hope you get to go on that bike ride this evening!
    Originally Posted by shaneinga View Post
    Solid work Alan. Good idea on the deficit RDL's. Another good one if you want to really stretch your hamstrings is to try putting your toes on a 45 pound plate and doing RDLs. Go really light until you see how they feel.

    Hopefully you got a good ride in. I miss riding my bike.
    Thanks fellas, bike ride did not happen, I did get on the rower and did 500m x 4 with a 55 sec rest. I out to try and maintain a 2:00 split. It was phugging awful and good in the same way

    I have such long freaking monkey arms, with short legs, so I have to stand on something so I dont bottom out before the full stretch. Putting the toes up sounds really scary....maybe I will try that doing next deload just to see what that feels like !!
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    Program: T Nation: "Three Days A Week Is All You Need" ....
    https://www.t-nation.com/workouts/3-...s-all-you-need

    DAY 2

    Warmup: Freestyle jump rope for 10 min...got a good groove going here, minimal Catalyst Athletics warm up:

    More Warmup: Power Clean/Cleans...a few sets at 40kg..light work to help me wake up.

    Barbell Floor Press, (sub for low incline dumbbell press)
    44kg x 8
    44kg x 8
    44kg x 8

    One Arm Landmine Rows (sub for one arm dumbbell rows)
    PWO
    11.5kg x 8
    11.5kg x 8
    11.5kg x 8

    Bulgarian Split Squat (dumbbells)
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Barbell Good Mornings (sub for back extensions)
    20kg x 8
    20kg x 8
    40kg x 6
    40kg x 6
    40kg x 6

    Standing Calf Raise
    45lbs x 16
    45lbs x 16
    45lbs x 16

    Finisher: C2 Rowing this evening after work.....timed out this morning, have to get to work.

    Notes: a kg or two added, plus a rep or two here and there .....not much to see. As you can see due to equipment limitations I have to sub or modify exercises. I also do not want to ditch my oly lifting completely...I worked hard for decent technique (for an old fugger) so it is very effective as a warm up routine so long as I dont do anything to take away from the meat and potatoes of the program, I will be keeping the pilot light lit on OLY programming.

    Have a great day, wear your mask around strangers...help stop the spread.
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    Good looking session CPW. Don't you have a rack already or just a platform? Also you may want to look into a bench if you have a rack. Then you're golden.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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  25. #1555
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    Originally Posted by TM79 View Post
    Good looking session CPW. Don't you have a rack already or just a platform? Also you may want to look into a bench if you have a rack. Then you're golden.
    Hi Trent

    I sold my GHD stand last year, as it got very low use, so I think the good morning is a decent sub for extensions. I have a wall mount fold out squat rack with safeties, and a nice adjustable bench as well.I dont bench in the conventional way anymore, floor presses with a hammer grip are so much easier on my shoulders...no more sore shoulders anymore. My biggest dumbbells are 35s, so I have to migrate to the landmine attachment for the one arm rows. Going to be getting a swiss bar for the floor presses for the same reason, right now I am using my bar for this but the hammer grip is so much more shoulder friendly.
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    Another solid day of lifting Alan. It's good to see you still doing the olympic lifts. Greasing the groove on those is a good idea to keep those motor patterns you worked so hard for. The toes up RDL's will definitely give you a really good stretch. I use them more as a warm up exercise than anything else. I haven't done them for a long time though.
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    Originally Posted by shaneinga View Post
    Another solid day of lifting Alan. It's good to see you still doing the olympic lifts. Greasing the groove on those is a good idea to keep those motor patterns you worked so hard for. The toes up RDL's will definitely give you a really good stretch. I use them more as a warm up exercise than anything else. I haven't done them for a long time though.

    Hi Shane!, Im going to try that toes up RDLs next de-load...just what do I have in store !!
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    Today..Earlier

    Weigh in 169.8 lbs

    Program: T Nation: "Three Days A Week Is All You Need" ....
    https://www.t-nation.com/workouts/3-...s-all-you-need

    Day 3

    Warm Up: little bit of freestyle jump rope, abbreviated Catalyst warm up

    More Warm Up: Complex: Muscle Snatch+Lo Hang Snatch, a few sets with light weight.

    Snatch Grip Dead Lift..Snatch start Pos with snatch grip, (subbed for boring old D/Ls)
    56kg x 8
    56kg x 8
    56kg x 8

    Seated Dumbbell Presses
    25lbs x 12
    25lbs x 12
    25lbs x 12

    Seated Cable Pull downs, chin up grip
    100lbs x 12
    100lbs x 12
    100lbs x 12

    Hammer Curls
    25lbs x 8
    25lbs x 8
    25lbs x 8

    Overhead Cable Tricep extensions, (subbed for PRJ pull overs)
    40lbs x 12
    40lbs x 12
    40lbs x 10

    Finisher
    2.8KM run

    Notes: Again snatches felt real good, tempted to keep going...but stayed on track. Other than that a lb or kg extra here a rep or two extra there.

    Have a nice weekend.
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    Solid lifting session Alan. Also kick azz way to finish it up with a good run. Good idea to stay on track with your progressions. Hope you had a great weekend.
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    Originally Posted by shaneinga View Post
    Solid lifting session Alan. Also kick azz way to finish it up with a good run. Good idea to stay on track with your progressions. Hope you had a great weekend.
    Thanks Shane, It was a great weekend, ate too much tho! Those short hard runs at the end literally destroy the last of me.
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