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#2041
08-31-2012, 04:11 PM
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Friday - Push Day
* Bicep Pump work in between sets unless otherwise noted Bench Chains 190x3 (+5 every 2 sets) 200x3, 2 sets 205x3 205x5 Bench ss w/ Hang Cleans 190x6, 4 sets Maltese Cross Work, 5 sets Bench Partials 146, 2 sets Speed Bench Chains w/ Power Cleans 146x3, 5 sets 146x5 Overhead Press - rest pause for a total of 90 seconds 120 x 11 + 6 + 5 + 4 + 2 = 28
__________________
 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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#2042
09-04-2012, 12:00 PM
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Saturday - Deadlift/Back
* Ring Row and Pullups supersetted with ab work Front Lever x 6 ss w/ Deadlift 306x5, 4 sets Ring Row BWx6, 4 sets Pullup BW+7.5x6, 4 sets Hang Snatch 115x5, 4 sets ss w/ Lat Pulldown 113x8, 4 sets Sunday Tire Sprints Monday - Push Day - Overhead emphasis * Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps * Bicep pump work done in between sets OH Press - 3s 110, 130x3, 150x1 160x3, 2 sets 165x3, 2 sets OH Press - 6s 140x6, 4 sets Bench Press - ss w/ Band External Rotation 190x6, 4 sets OH Press - 9s 115x9, 4 sets Bench Press Chains - speed work 147x3, 6 sets ss w/ Power Clean 140x3, 6 sets Bench Press Chains - rest pause for 90 seconds 147x6 + 5 + 3 + 2 + 2 Monday Evening Tire Sprints - sprint forward, drag backward, started at 50 pounds, worked up to 80, then did 80 again and worked back down to 50 (10 pound jumps) Barely rested with these, legs were pumped and jello-y when I was done, lungs were on fire, good times.
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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 Last edited by Commander; 09-04-2012 at 12:02 PM.
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#2043
09-04-2012, 04:07 PM
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Tuesday - Deadlift/Back
* Ring Row and Hang Snatch supersetted with ab work a1) Deadlift 316x5, 5 sets 321, 326, 331x5 a2) Front Lever x 7 a3) Tricep Pump work b) Ring Row BWx6, 4 sets c1) Hang Snatch 116x5, 3 sets c2) Lat Pulldown 113x8, 3 sets
__________________
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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#2044
09-05-2012, 04:05 PM
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Wednesday - Push Day
Pushup partials Bench 225x3 (+5 every 2 sets) 235x3, 2 sets 240x3 240x5 Bench Chains (+50) 158.5x6, 4 sets Ring Dips BW+23.5x6, 4 sets Bench Partials 147, 1 sets Speed Bench Chains 147x3, 5 sets (4 before the overhead press, 1 sets afterward to finish the workout) Overhead Press - rest pause for 90 seconds 121 x 11 + 6 + 5 + 4 + 2 = 28
__________________
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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#2045
09-05-2012, 11:10 PM
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strong bench there Commander.do you bench with an arch or flat back?
__________________
Check my profile for pics in life there are choices[good\bad] and inbetween those choices there are doors PUSH ME DOWN I DARE YOU KEEP ME DOWN YEAH RIGHT!
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#2046
09-06-2012, 04:14 PM
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Quote:
I use an arch, but it isn't like some of the extreme examples of a powerlifter's arch. Just enough to create tightness and squeeze the glutes. ---- Thursday - Deadlift - 3s a1) Deadlift, 331x3 (+10 each set) 391x3, 316x11 a2) Front Lever, 7 sets of 1 a3) Tricep Pump Work b1) Ring Row, BWx6, 4 sets b2) Ab Bench Crunch c) Deadlift, 311x10 d1) Lat Pulldown 113x8, 3 sets d2) Ab Bench Crunch c3) OH Tricep Extensions pump work
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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 Last edited by Commander; 09-06-2012 at 04:18 PM.
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#2047
09-07-2012, 04:29 PM
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Forgot to document....
Wednesday - Tire Dragging - Pressing/Sprints/Backward Drags Thursday - Tire Dragging - Sprints/Backward Drags Friday - Push Day - Overhead emphasis * Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps * Bicep pump work done in between sets OH Press - 3s 160x3, 2 sets 165x3, 1 set 170x3 OH Press - 6s 142.5x6, 4 sets Bench Press Chains - ss w/ Band External Rotation 158.5x6, 4 sets OH Press - 9s 116x9, 4 sets Bench Press Chains - speed work 148.5x3, 6 sets ss w/ Power Clean 140x3, 6 sets Bench Press Chains - rest pause for 90 seconds 148.5 x 6 + 5 + 3 + 2 = 16, 2 less reps than last time, I just petered out.
__________________
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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#2048
09-08-2012, 06:15 PM
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Quote:
__________________
Check my profile for pics in life there are choices[good\bad] and inbetween those choices there are doors PUSH ME DOWN I DARE YOU KEEP ME DOWN YEAH RIGHT!
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#2049
09-10-2012, 04:34 PM
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Quote:
----- Saturday - Deadlift/Back * Deadlift and Pullup supersetted with tricep pump work * Ring Row and Hang Snatch supersetted with ab work Front Lever x 6 ss w/ Deadlift 311, 321, 331, 341x5 311x10 Ring Row BWx6, 4 sets Pullup BW+8.5x6, 3 sets Hang Snatch 105x5, 4 sets Sunday Tire Drags - legs Monday - Push Day * Bicep Pump work in between sets unless otherwise noted Bench Chains 192.5x3 (+5 every 2 sets) 202.5x3, 2 sets 207.5x3 207.5x4 Bench w/ Band External Rotations 192.5x6, 4 sets Maltese Cross Work, 5 sets Bench Partials 148.5, 2 sets Speed Bench Chains w/ Power Cleans 148.5x3, 5 sets 148.5x3 Overhead Press - rest pause for a total of 90 seconds 122.5 x 12 + 6 + 5 + 4 + 2 = 29
__________________
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 Last edited by Commander; 09-10-2012 at 04:37 PM.
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#2050
09-11-2012, 04:50 PM
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Monday afternoon
Tire Sprints Tuesday - Deadlift/Back * Deadlift also supersetted with tricep pump work * Ring Row and Rack Row supersetted with ab work Front Lever x 6 ss w/ Deadlift 318.5 (+10 each set), 358.5x5 Ring Row BWx6, 4 sets Scrape Rack Row 90x6, 100x6, 3 sets ss w/ Lat Pulldown 113x8, 4 sets Hang Snatch 100x5, 4 sets
__________________
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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