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shamen
08-23-2009, 03:05 AM
height: 174 cm
weight: 92.5 kg
age: 19 yo
squat: 150x4 (kg)
deadlift: 150x1
bench: 90x1

my goal is to be under 85 kg.
my routine:

day 1
squat 3x5
press 3x5

day 2
deadlift 1x5
metcon under 5 minutes

day 3
front squat 3x3
bench press 3x5

day 4
power clean 5x3
metcon over 10 minutes

shamen
08-23-2009, 08:03 AM
gripper training

coc T (full ROM)
right hand 21+20+13=54
left hand 15+13+12=40

shamen
08-24-2009, 01:02 PM
squat 130 kg 3x5
press 40 kg 3x5

i tried L pullups for the first time and that **** is hard

shamen
08-27-2009, 11:39 AM
deadlift 130 kg 1x5
30 reps of 40 kg trusters in 3:40

shamen
08-28-2009, 08:06 AM
bench press 70 kg 3x5
light squat 100 kg 2x5

shamen
08-29-2009, 07:55 AM
power clean 60kg 5x3
one hand deadlift 65kgx1 70kgx1
3 rounds of:
1000 m row
15 pushups
15 situps

time: 17:23

i'm 91.5 kg

shamen
08-31-2009, 01:20 PM
squat 135 kg 3x5
press 42.5 kg 3x5

shamen
09-02-2009, 03:27 PM
deadlift 135 kg 1x5