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  1. #151
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    Friday 10/23/2020

    Dynamic effort lower

    Safety squat bar (pin 2) 1'' above parallel against red doubled bands (belt)

    225 x 3
    225 x 3
    225 x 3
    245 x 3
    245 x 3
    245 x 3
    245 x 3
    245 x 3

    8 sets of 3

    Sumo deadlift against orange bands (no belt)

    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1
    295 x 1

    10 sets of 1

    Deficit SLDL 2'' mat (no belt)

    275 x 5
    275 x 5
    275 x 5
    275 x 5

    Prowler push superset DB lunges

    180 x 2 laps // 25 x 10
    180 x 2 laps // 25 x 10
    230 x 2 laps // 25 x 10
    230 x 2 laps // 25 x 10
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  2. #152
    Bands and chains FurtadoZ9's Avatar
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    Monday 10/26/2020

    Deloading this week. I need it

    Dynamic effort bench

    Push-ups against chains

    1 link x 8
    1 link x 10
    1 link x 10
    1 link x 8
    1 link x 8
    1 link x 8
    1 link x 8
    1 link x 10
    1 link x 10
    1 link x 10

    10 sets

    Over head press

    2 link x 10
    2 link x 10
    2 link x 10
    2 link x 10
    2 link x 10
    2 link x 10

    6 sets

    Chain rows

    2 link x 15
    2 link x 15
    2 link x 15
    2 link x 15
    2 link x 15
    2 link x 15
    2 link x 15

    7 sets

    Curl superset extension

    1 link x 15 // 2 link x 6
    1 link x 15 // 1 link x 15
    1 link x 12 // 1 link x 15
    1 link x 12 // 1 link x 12
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  3. #153
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    Tuesday 10/27/2020

    Max effort lower

    Squat superset goodmornings

    2 link x 20 // 15
    2 link x 20 // 15
    2 link x 20 // 15
    2 link x 20 // 15
    2 link x 20 // 15

    Lunges

    About 75 each leg
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  4. #154
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    October 28th - November 8th

    At home workouts with chains. Deload was good
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  5. #155
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    Okay, changing things up. Removing speed work for now.

    Monday 11/09/2020

    Squat, DL acc


    Low bar squat (belt)

    325 x 5
    325 x 5
    325 x 5

    High bar narrow squat (no belt)

    255 x 5
    255 x 5
    255 x 5

    Conventional DL[ (no belt)

    295 x 5
    295 x 5
    295 x 5

    Laying leg raises

    x15
    x15
    x12
    x12
    Last edited by FurtadoZ9; 11-14-2020 at 08:39 AM.
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  6. #156
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    Wednesday 11/11/2020

    Bench day

    Flat barbell bench(tng)

    175 x 5
    175 x 5
    175 x 5
    175 x 5

    No leg/arch bench

    135 x 10
    145 x 7
    145 x 7 (9+)

    Seated low-row

    120 x 15
    120 x 15
    140 x 12
    140 x 12

    DB side raises

    22.5 x 10
    22.5 x 10
    22.5 x 10
    22.5 x 10

    JM press

    75 x 12
    75 x 12
    75 x 12
    75 x 12

    Preacher curls

    65 x 8
    65 x 8
    65 x 8
    65 x 8

    Pull ups

    Couple kipping sets
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  7. #157
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    Friday 11/13/2020

    Deadlift day, squat acc

    Conventional deadlift (belt)

    345 x 3
    345 x 3
    345 x 3
    345 x 3

    2 inch block pull (no belt)

    225 x 10
    225 x 10
    225 x 10

    Front squat (no belt)

    135 x 5
    135 x 5
    145 x 5
    145 x 5

    Standing ab crunch in

    4 sets of 12-15
    Last edited by FurtadoZ9; 11-14-2020 at 08:38 AM.
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  8. #158
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    Sunday 11/15/2020

    Bench variation, OHP acc


    Flat DB bench

    75 x 8
    75 x 8
    75 x 8
    75 x 8 (9+)

    Standing OHP

    115 x 7
    115 x 6
    115 x 6 (RPE 10)

    Lat pulldown

    140 x 12
    140 x 12
    140 x 12
    140 x 12

    Incline skullcrushers superset incline DB curl

    60 x 8 // 20 x 12
    60 x 8 // 20 x 12
    60 x 8 // 20 x 10
    60 x 10 // 20 x 10
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  9. #159
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    Monday 11/16/2020

    Tomorrow we go into lockdown again. So I decided to work up to a single on squat and deadlift. Won't be able to get back under a barbell for 1-3 weeks depending.

    Squat, deadlift accy

    Low bar squat (belt)

    365 x 1
    405 x 1
    425 x 1 (9.5)

    Sumo deadlift (belt)

    365 x 1
    405 x 1
    435 x 1 (9)

    Actually happy with the numbers. Still feeling deadlifts from last Friday.

    Not anywhere close to being fresh/peaked, these lifts probably have me around 450sq/475dl on the best day.


    Low bar squat superset sumo deadlift (belt for both)

    295 x 3 // 315 x 3
    295 x 3 // 315 x 3
    295 x 3 // 315 x 3
    295 x 3 // 315 x 3
    295 x 3 // 315 x 3

    Couple sets of abs, was wiped after that.

    Hopefully I'll still be able to train at a neighborhood PL gym an hour away. We'll see once CA lockdown is in effect.
    Last edited by FurtadoZ9; 11-16-2020 at 06:02 PM.
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