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Conditioning \• February 4, 2012
Spent an hour and a half or so at the gym on Saturday morning. Didn’t do much. Just a couple of auxiliary odds and ends. Had fun though. Warm-Up: airdyne, jump rope, floor work, mobility. Kettlebell Clean and Press, Two Handed: 3 x 12 x 25 lbs KBs Kettlebell Turkish Get Ups, alternating arms: 5 [...] Strength Day \• February 3, 2012
I have a head cold. But show up at 5:15 am at ASC anyway. I warmed up for about 20 minutes. Then Squats: 5 x 45 / 5 x 157.5 / 3 x 205 / 1 x 225 / 7 x 3 x 230. Romanian Deadlift: 10 x 45 / 3 x 10 x 145. [...] Strength Day \• February 1, 2012
Warm-Up 5 min on Airdyne, floor work, mobility. Deadlift: 5 x 135 / 3 x 225 / 1 x 275 / 3 x 3 x 300. Just some work sets. Trying to focus on back extension. Press: 10 x 45 / 5 x 75 / 3 x 95 / 3 x 5 x 105. Nice [...] Strength Day \• January 30, 2012
Monday am early at ASC. Warm-Up on the Cycle, 5 minutes. Floor work and lots of mobility. Then squats. Squat: 5 x 45 / 5 x 157.5 / 3 x 235 / 1 x 250 / 4 x 255, fail on 5 / 4 x 255, fail on 5. Still a PR! Never done 255 [...] Workouts \• January 29, 2012
Week three of my 12 week plan ended on Saturday, Jan. 28th. The results were mostly positive, but again mixed. Training: I hit two new PRs, just like in week two, bringing me five pounds closer to my goal lifts in both of my goals. New Squat PR of 250 x 5 on Monday, and [...] Strength Day \• January 25, 2012
So so. Wednesday AM my workout was decent. But in the aftermath I notice that I seem to have messed up my (formerly broken) arm. Warm-Up. Deadlift: 10 x 45 / 5 x 165 / 3 x 275 / 1 x 300 / 5 x 320 (PR). I will not celebrate this PR too much. [...] Strength Day \• January 23, 2012
In my program Monday is like Friday is like last Monday. I’m loving the simplicity. The pattern of auxiliary lifts is different but the bones are the same. Warm-Up. Cycle, floor work, mobility. Squat: 5 x 45 lbs / 5 x 160 / 3 x 225 / 1 x 245 / 1 x 250 / [...] Workouts \• January 20, 2012
Workout 2012-01-20 Warm-Up Squat 5 x 45 / 5 x 155 / 3 x 205 / 1 x 225 / 5 x 3 x 230 Deadlift, Fat Bar 3 x 5 x 175 Power Clean 5 x 35 kg / 5 x 50 kg / 3 x 60 kg / 3 x 65 kg / [...] Strength Day \• January 18, 2012
Early AM at ASC. Got off to a later start. A bit weird around my head but otherwise fine. Plenty of sleep. Had a pretty nice strict fast from 6:30 the previous evening. Weighed in at 204.5 this morning. Warm-Up: a bit of jump rope, floor work, rowing machine, mobility. Deadlift: 10 x 45 / [...] |
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