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  #901  
Old 11-24-2012, 02:46 AM
bigbear6708 bigbear6708 is offline
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gym was wierdly busy today, for being Thanksgiving weekend I would have thought more people would be out of town..didnt have much time, so I did the following, about as fast as I could...

Squat rack was full, so I did squats last today

Bench: 205x5, 5 sets
SS w/
Rear DB Fly: 30x8, 5 sets
ss w/
35lb plate ab twistsx10

Squats:
315x3
325x3
335x3
345x3
(Very easy squats..was my explosive day, only about 60%)
Pushups: bwx15
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  #902  
Old 01-09-2013, 08:21 PM
bigbear6708 bigbear6708 is offline
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alright..so here it is..an update! squatting, benching, deadlifting, repeat..has gotten old (MIKE Z dont hate me!). In an attempt to change it up a bit and hopefully refresh me (yes..working out started to become a chore..even after a week off I was not looking forward to lifting)..I am going to give a run at the football version of crossfit. www.crossfitfootball.com ..they seem to center on olympic lifting more..and dumb crossfit circuits less..so it seems interesting. I feel I need a more "rounded" workout that will keep me on my toes so I can re energize myself. I have taken a more "lifetime approach" to my fitness and think this will give me the best opportunity to become more fully rounded and get me into excellent all around shape..while still being able to maintain my strenght. dont get me wrong..if I go too long without a good squat or DL session..I WILL throw one in!! LOL..so lets see where this goes after a week or 2 and re assess.

Monday:
10 "rounds" (I hate that word)
Squat x1 @395
Push Press x1 @ 180
Deadlift x1 @450

Tuesday:
Snatch x2 @ 25kg each side of bar
---rest---
Pullups, 20lbs x 5 reps
high pulls ss w/ snatch ss w/ press x 3 reps..5 rounds starting at 75% of 2RM for snatch.

Weds: rest
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  #903  
Old 01-09-2013, 08:44 PM
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Commander Commander is offline
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How was your Christmas?

Nothing wrong with changing it up. Lift according to your goals and passions.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #904  
Old 01-11-2013, 12:36 AM
bigbear6708 bigbear6708 is offline
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Christmas was great!!
I am enjoying this new programming so far!


Today was brutal

Morning PT: 4 mile ruck march..35 lbs

GYM:
Squats: 355, 3x5 (setsxreps)
Bench: 205, 3x5
----
8 rds
Front squat 3 reps @ 220
Prowler Sprint x 25 yds
10 pushups

GAME OVER!! LOL
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  #905  
Old 01-11-2013, 11:42 PM
bigbear6708 bigbear6708 is offline
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Morning PT:

4 mile run, 37 minutes

GYM:
Box Jump: 1 RM (40 inches)
Power Clean: 155x3, 3 sets (easy..went lighter so I could "catch it high"..give the shoulders a rest from front squats yesterday)

5 Rounds:
30 second hold: Hand stand pushup
Max Handstand pushup reps: 4,4,5,4,4
30 second chin/pull up hold
max reps:8/5,6/4,8
30 second ring dip hold
max reps: 3,6,5,7,5

stability type workout...was unproportionately hard..I guess I am not in as "total" shape as I thought!!
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  #906  
Old 01-14-2013, 08:57 PM
bigbear6708 bigbear6708 is offline
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Morning PT: 4.6 mile run 34 minutes

Gym:
Squat:
3RM=405 (tested today)
3x3: 365 (about 90% 3rm)
ss w/
Pushups: sets of 15

Squat Bar position push press:
1,1,1,1 (155,165,175,185)

4 rds:
PushPress: 155 (20 total reps)
30 seconds jumprope
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  #907  
Old 01-16-2013, 08:30 PM
bigbear6708 bigbear6708 is offline
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worked up to 5 rm DL: 455x5
chinups, max reps @25 lbs, 3 sets (8,7,8)
5 rounds
1 minute, 1 arm kettle bell clean and press
1minute GHR
30 sec. kettlebell row
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  #908  
Old 01-18-2013, 03:41 PM
bigbear6708 bigbear6708 is offline
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squat 10 rep max x 2: 245
floor press 190x3, 3 sets
ss w/
BB Row 190x5,8,7

front squats: 135x8, 3 sets (too easy)
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  #909  
Old 01-20-2013, 04:21 PM
bigbear6708 bigbear6708 is offline
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Saturday

seated box jump: 40 inches

Powerclean 1RM: 190 (could clean up higher weight..could not commit to the catch)
Powerclean 3x3: 165

-----

Tabata sledgehammer
tabata kettlebell swing
tabata sledgehammer
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  #910  
Old 01-22-2013, 07:54 PM
bigbear6708 bigbear6708 is offline
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monday:
squat 3x5 @ 365
BB Press: 3x5 @145

---

3 rounds

alternate:
2 front squats @230
rope climb
for 2 min, then rest 3 min

///Tuesday:///
PT: 4.5 mile run

GYM:
Deadlift work to 5 RM: 465

6 rounds:
prowler push with 180 lbs on it 25 yds
max pullups
push prowler back
perform 12 weighted situps and 20 pushups
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