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Old 09-15-2007, 05:25 AM   #31 (permalink)
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4/2/07
Power clean 4/3 135/5/4

superset a
front squat 135/15
1-leg Rom. deadlift 30/15e

superset b
dip bw/15
DB alternating row 45/15e

Superset c
push press 115/10
side to side pull up bw/5/2
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Old 09-15-2007, 05:29 AM   #32 (permalink)
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4/6/07

power snatch 95/5/2

superset a
step up 95/10e
good morning 95/10

superset b
DB alternating BP 45/10e
Bent over row 95/10

superset c
DB alternating press 35/10
chin up bw/10

plank bw/2:00
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Old 09-15-2007, 05:35 AM   #33 (permalink)
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4/8/07

power clean 135/5 165/3 170/3 170/3

superset a
front squat 225/5 225/7 235/4
1-leg Rom. dead lift 115/7e 120/5e/2

superset b
dip 55/7 55/8 60/8
DB alternating row 50/8e 55/8e 60/8e

superset c
push press 115/7 125/5/2
side to side pull up bw/5e/3

Med. ball wall throw MB/3e/4
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Old 09-15-2007, 07:26 AM   #34 (permalink)
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Nice Powercleans
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Old 09-15-2007, 08:43 AM   #35 (permalink)
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Welcome back. I was wondering where you were. Good to see you logging again.
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Old 09-15-2007, 10:56 AM   #36 (permalink)
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Thanks guys! I'm way behind on this I hope to get caught up this weekend.
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Old 09-15-2007, 11:03 AM   #37 (permalink)
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4/11/06

Power snatch 115/3/4

Superset a
step up 115/7e 135/6e/2
good morning 115/7 135/5

superset b
DB alternating BP 65/7e/3
Bent over row 145/7/3

superset c
DB alternating press 45/8e 45/8e 45/7e
Chin up bw/8/3

plank 1/1:50
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Old 09-15-2007, 11:12 PM   #38 (permalink)
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Welcome back! (To the theme of Welcome Back Kotter)
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Old 09-16-2007, 06:55 AM   #39 (permalink)
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4/24/07

Power clean 135/3 170/3 175/3/2

superset a
front squat 225/7/2
1-leg Rom. dead lift 120/5/2

superset b
dip 60/8/3
DB alternating row 60/8e/3

superset c
push press 120/7 120/5
side to side pull up BW/5e bw/7e




5/1/07

Power snatch 115/3 115/3 120/3 120/3

superset a
step up 135/7e/3
good morning 135/7/2 135/5
superset b
DB alternating BP 65/7e/2
Bent over row 155/5/2
superset c
DB alternating press 50/5e 2
chin up 25/8e/2

Plank 1/1:52



5/4/07

Power clean 135/3 175/3 180/3/2
superset a
front squat 230/6 230/5
1-leg Rom. dead lift 120/5e 120/7e
superset b
dip 65/8/2
DB alternating row 65/8e/2
superset c
push press 120/7 120/7
side to side pull up bw/7e bw/6e
MB wall throw MB/3e/4


5/9/07

Power snatch 115/3 120/3/3
superset a
step up 140/7e/2
good morning 135/7 135/5
superset b
DB alternating BP 65/7e 65/5e
Bent over row 160/7 160/5
superset c
DB alternating press 50/6e 50/5e
Chin up 30/7/2
plank 1/2:12


5/21/07

Power clean 135/3 155/3 180/3 185/3 190/3 195/0 185/1
front squat 205/5/3

5/24/07

split jerk 135/3 135/3 140/3 140/3 145/3 145/3 150/3 150/3
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Old 09-16-2007, 07:09 AM   #40 (permalink)
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5/31/07

clean pull 135/5/2 145/5/2
front squat 185/8/2 185/5
DB alternating BP 45/12e/2
split jerk 95/8/2
seated Russian twist 10/15e/2

6/4/07

clean pull 135/5/4
front squat 205/10/2
DB alternating press 55/11e 55/10e
military press 65/10/2
seated Russian twist 10/15e 2

6/5/07

Underhand MB throw MB/5/4
1-leg Rom. dead lift 60/10e 70/10e
Bent over row 135/10/2
side to side pull up BW/6e BW/5e
Plank 1/2:06

6/11/07

snatch pull 135/5/4
1-leg squat BW/8e/2
close grip BP 135/102
DB 1-arm press 40/10e 40/11e
MB wall throw MB/5e/4

6/13/07

Overhead MB throw MB/5/4
Rom. dead lift 235/10 245/8
1-arm bent over row 65/12e/2
L pull up bw/10 bw/8
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Old 09-16-2007, 04:27 PM   #41 (permalink)
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6/19/07

Clean pull 135/5/4
front squat 210/9 210/8
DB alternating BP 55/10e 55/9e
jackknife push up bw/15 bw/12
seated Russ. twist 10/15e 2

6/21/07

underhand MB throw MB/5/4
1-leg back extension BW/10e/2
Bent over row 135/12/2
1-arm lat pull down 70/12e/2
plank 1/2:04
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Old 09-16-2007, 04:30 PM   #42 (permalink)
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long plank you did there
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Old 09-16-2007, 04:39 PM   #43 (permalink)
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7\24\07
jump squat 95/10/2
front squat 135/10 185/10 185/8
DB 1-arm BP 45/12e/2
Jackknife push up BW/15/2 bw/12
woodchopper 60/15e/2

7/30/07
jump squat 95/10/2
front squat 205/10 205/10 205/8
DB 1-arm lat pull down 60/12e 70/12e
barbell roll out bw/10/2

8/2/07
MB slam MB/10/3
side lunge 20/12e 25/10e (dumbbells)
Dip 55/10/3
DB 1-arm press 45/8e 40/10e
reverse woodchopper 50/12e/2
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Old 09-16-2007, 07:19 PM   #44 (permalink)
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8/7/07
High pull 70/8/3
SB glute hamstring BW/10 BW/12/2
DB 1-arm row 65/12e/2
Chin up BW/12 BW/10/2
walk up BW/10/3


8/9/07
Jump squat 45/8/2
front squat 205/10/3
DB 1-arm BP 50/10e/2
Jackknife push up BW/15/3
Woodchopper 70/12e/2

8/13/07
Clean pull 115/8/2
1-leg back extension BW/10e/2
Horizontal pull up BW/15/3
1-arm lat pull down 80/10e/2
Barbell roll out BW/10/3


8/14/07
MB slam MB/8/2
side lunge 25/12e/2 (Dumbbells)
dip 55/12/2 55/9
DB 1-arm press 40/10e 35/12e
reverse woodchopper 50/10e/2

8/16/07
High pull 70/8/3
SB glute ham. BW/12/3
DB 1-arm row 65/15e/2
chin up BW/12 BW/10 BW/12
walk up BW/10/2
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Old 09-17-2007, 07:26 PM   #45 (permalink)
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8/21/07
jump squat 45/8/2
squat 210/8 210/10/2
DB 1-arm press 50/12e/2
jackknife push up BW/15/3
woodchopper 70/12e/2

8/22/07
clean pull 135/8/2
1-leg back extension BW/12e/2
horizontal pull up 10/15/3
1-arm lat pull down 80/12e/2
barbell roll out BW/10/3

8/25/07
MB slam MB/8/2
side lunge 30/12e/2
dip 55/12/2 55/8
DB 1-arm press 40/11e 40/10e
reverse woodchopper 60/10e/2

8/27/07
High pull 115/3/4
sumo dead lift 250/3 260/3 275/3/2
DB 1-arm row 75/3e/2 85/3e
parallel grip pull up 45/3/3 45/2
plank 1/2:32

8/28/07
Broad jump BW/3/3
squat 205/5 225/5 250/3 260/3 250/3
DB alternating BP 55/5e 60/4e 60/3e
split jerk 135/5/2 140/3 145/3 135/3
MB wall throw MB/3e/5
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Old 09-18-2007, 08:01 PM   #46 (permalink)
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8/29/07
Hang clean 135/3/2 140/3 150/2 140/3
1-leg S.B. glute ham. BW/3e BW/5e/4
Bent over row 155/4/2 160/4 160/3
1-arm chin up BW/3e/3 ( did these with a foot on a step to assist)
Cable rotation 50/3e 60/3e/3

8/30/07
M.B. overhead throw M.B./3/5
Pistol squat BW/3/5
dip 65/3 70/3/2
DB 1-arm press 55/3e/3
Plank 1/3:00

9/4/07
High jump BW/3/4
squat 225/5 250/5/2
DB alternating BP 55/7e/2 60/5e
push press 115/7 125/5
Barbell torque 10/6e 20/6e/2

9/5/07
hang clean 135/3 145/3/2 150/3/2
1-leg S.B. glute ham. BW/6e BW/8e/2
standing row 85/7 90/5/2
1-arm lat pull down 85/8e 90/6e/2
Plank 1/3:07

9/6/07
M.B. overhead throw M.B./4/4
step up 135/6e 135/8e 145/6e
dip 65/7 70/5/2
D.B. 1-arm press 45/7e/2 45/6e
reverse woodchopper 35/6e/4

9/7/07
Hang power snatch 115/2 95/3/3
Good morning 115/7 125/7 135/7
D.B. alternating row 75/6e/3
parallel grip pull ups 35/5/3
spline bridge 1/53 sec.
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Old 09-20-2007, 07:36 PM   #47 (permalink)
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9/11/07
high jump BW/3/3
squat 205/5 225/5 255/3 265/3 255/3
DB 1-arm BP 60/3e/3
split jerk 135/3 145/3/2
MB wall throw MB/3e/5

9/12/07
power clean 135/3 155/3/2
1-leg SB glute ham. BW/5e/3
bent over row 160/4/4
1/arm pull up (assisted) BW/3e/3
cable rotation 70/3e/4

9/14/07
MB overhead throw MB/3e 5
dip 75/3e/5
DB 1-arm press 60/3e/2 60/(3/2) ( first # is right arm 2nd is left)
side bridge BW/1:00e/2
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Old 09-20-2007, 07:46 PM   #48 (permalink)
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Quote:
Originally Posted by bigDman View Post
long plank you did there

Thanks! I have gotten over 3 min lately.
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Old 09-22-2007, 05:12 AM   #49 (permalink)
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