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Jeremysipple
10-21-2009, 03:44 PM
Monday 10/19/09

Clean and press
4x1 145
5x3 125

Bench press
4x1 205
5x3 185
1x10 135

Barbell curl
4x1 105
5x3 85
1x10 65

Jeremysipple
10-21-2009, 03:45 PM
10/20/09

olympic style squat (no belt)
4x1 225
5x3 205
1x10 155

Bent over row
4x1 205
5x3 185
1x10 135

Convental deadlift
4x1 315
5x3 275

Jeremysipple
10-23-2009, 10:05 AM
10/22/09

bw 184

push press from stands (belt)
4x1 165
5x3 145

Close grip Bench Press
4x1 185
5x3 165
1x10 135

Reverse Barbell Curl
4x1 90
5x3 75
1x10 55

Push press- nice working weight
Cgbp- to light
Reverse Barbell curl- nice working weight

Jeremysipple
10-23-2009, 08:04 PM
10/23/09

box squat (16' box, belt)
4x1 295
5x3 245

rack pull (right below knee, belt)
4x1 415
5x3 365

underhand bentover row
4x1 205
5x3 185
1x10 135

box squats- challenging weight had to concentrate
Rack pulls- same as box squats
underhand rows- no great difficulty

Jeremysipple
10-26-2009, 08:18 PM
Monday 10/26/09

Clean and press
5x1 145
1x4 125
4x3 125

Bench press
5x1 205
1x4 185
4x3 185
1x10 140

Barbell curl
5x1 105
1x4 85
4x3 85
1x10 70

clean and press- felt strong
bench- brought grip out
B.curl- not much difficulty

Off Road
10-27-2009, 07:15 AM
I like the workout. Good luck and nice lifting.

Jeremysipple
10-29-2009, 04:24 PM
Thanks i try to keep it basic , It is a Doug Hepburn inspired routine,

Jeremysipple
10-29-2009, 04:25 PM
Tues 10/29/09

Olympic Style Squat
5x1 225
1x4 205
4x3 205
1x10 160

Conventational deadlift
5x1 315
1x4 275
4x3 275

bentover Row
5x1 205
1x4 185
4x3 185
1x6 140

All lifts felt good

Jeremysipple
10-29-2009, 04:25 PM
Thurs 10/29/09

Push Press From Stands (belt)
5x1 165
1x4 145
4x3 145

CGBP
5x1 185
1x4 165
4x3 165
1x10 140

Reverse Barbell Curl
5x1 90
1x4 70
4x3 70
1x10 60

Felt good today all weights felt light

Off Road
10-29-2009, 05:41 PM
Doug is a strong role model.

Jeremysipple
10-29-2009, 10:58 PM
yes, I just came across Doug in June
I like his training style, and as a man he has overcome a club foot and eye problems to one become of his geration's strongest men, and a iron game legend. Very inspirational

Jeremysipple
11-02-2009, 07:01 PM
11/2/09

Clean and press
6x1 145
1x5 125
4x3 125

Bench press
6x1 205 ( 3 sec pause at bottom)
1x5 185
4x3 185
1x10 145

Barbell curl
6x1 105
1x5 85
4x3 85
1x10 75

all lifts felt easy today

Off Road
11-02-2009, 07:47 PM
Is that 1 set of 6 reps or is that 6 singles?
Like the simple workout again.

Jeremysipple
11-02-2009, 09:32 PM
Offroad,
it is 6 singles

Off Road
11-02-2009, 10:23 PM
I thought so but wanted to be sure. Nice lifting.

Jeremysipple
11-05-2009, 12:03 PM
11/3/09

olympic squat
6x1 225
1x5 205
4x3 205
1x10 165

Coventanional Deadlift
6x1 315
1x5 275
4x3 275

bentover barbell row
6x1 205
1x5 185
4x3 185
1x10 145

all lifts felt really light today.
Jeans blew out in the squat, should have known better

Jeremysipple
11-05-2009, 12:03 PM
Thursday 11/4/09 bw 184

Push press from stands
6x1 165
1x5 145
4x3 145

CGBp
6x1 185
1x5 165
4x3 165
1x10 145

Reverse Barbell Curl
6x1 90
1x5 70
4x3 70
1x10 65

push press from stands- had to really concnetrate on these today.
CGBP- easy
Reverse curls easy

Off Road
11-05-2009, 01:04 PM
Laughing at the jeans :evillaugh:
Push from the rack...that's totally Doug :thumbup:

Jeremysipple
11-07-2009, 05:59 PM
offroad,
The jean incident was pretty funny
Doug was the man.I I wish i could have met him before he passed.

11/5/09
box squat (belt) 16 inch box
6x1 295
1x5 245
4x3 245
1x10 165

Rack pull (right below knees)
6x1 405
1x5 365
4x3 365

underhand barbell row
6x1 205
1x5 185
4x3 185
1x10 140

box squats not much difficulty
rack pulls- one of the hardest sets i ever worked through had to dig really deep to finsh. (last time they were not a problem)
underhand rows- not much difficulty

Jeremysipple
11-08-2009, 07:01 PM
Sunday 11/8/09

decline barbell situps
6x1 165
1x5 145
4x3 145
1x10 125

Jeremysipple
11-13-2009, 11:36 AM
11/9/09

Clean and press
7x1 145
1x5 125
1x4 125
3x3 125

Bench press
7x1 205 (3 sec pause)
1x5 185
1x4 185
3x3 185
1x10 150

Barbell curl
7x1 105
1x5 85
1x4 85
3x3 85
1x10 80

Jeremysipple
11-13-2009, 11:37 AM
Olympic Squat
7x1 225 (3 sec pause)
1x5 205
1x4 205
3x3 205
1x10 170

Conventional deadlift
7x1 315
1x5 275
1x4 275
3x3 275

Barbell row
7x1 205
1x5 185
1x4 185
3x3 185
1x10 150

Jeremysipple
11-13-2009, 11:37 AM
Push press from racks (belt)
7x1 165
1x5 145
1x4 145
3x3 145

CGBP
7x1 185
1x5 165
1x4 165
3x3 165
1x10 150

Reverse Barbell curl
7x1 90
1x5 70
1x4 70
3x3 70
1x10 70

Jeremysipple
11-14-2009, 07:29 PM
11/14/09

Box squats (belt, 16"inch box)
7x1 295 (3 sec pause)
1x5 245
1x4 245
3x3 245

Rack pulls from below knees
7x1 405
1x5 365
1x4 365
3x3 365

underhand barbell row
7x1 205
1x5 185
1x4 185
3x3 185
1x10 150

Felt confident today,all lifts felt good.

Off Road
11-14-2009, 08:56 PM
You're having some good sessions.

Jeremysipple
11-21-2009, 01:22 PM
thanks offroad,
this week has been erratic, i since starting a new job.

11-20-09

Clean and press
4x1 155
2x5 125
1x4 125
2x3 125

Bench press
4x1 210 (3 sec pause)
2x5 185
1x4 185
2x3 185

Barbell curl
4x1 110
2x5 85
1x4 85
2x3 85
1x7 85

Jeremysipple
11-22-2009, 06:05 PM
11/22/2009

Oylmpic Style squat (no belt)
4x1 235 (3 sec pause)
2x5 205
1x4 205
2x3 205

Coventional deadlift
4x1 325
2x5 275
1x4 275
2x3 275

Bentover rows
4x1 210
2x5 185
1x4 185
2x3 185
1x8 155

Squats- had to grind these out today
Deads and rows went nicely

Jeremysipple
11-27-2009, 03:02 PM
Push press from racks(Belt)
4x1 175
2x5 145
1x4 145
2x3 145

CGBP
4x1 195
2x5 165
1x4 165
2x3 165

Reverse Barbell curl
4x1 95
2x5 70
1x4 70
2x3 70

Jeremysipple
11-27-2009, 03:02 PM
11/26/09

Box Squat (Belt)
4x1 305 (3 sec pause)
2x5 245
1x4 245
2x 3 245

underhand row
4x1 210
2x5 185
1x4185
2x3 185

Rack pull from below knee (belt)
4x1 415
2x5 365
1x4 365
2x3 365

Off Road
11-27-2009, 04:25 PM
Your numbers are looking real good.

Jeremysipple
12-19-2009, 10:57 PM
12/14/09

Clean and press
7x1 155
4x5 125
1x3 125

Bench press
7x1 210 3 sec puase
4x5 185
1x3 185

Barbell curl
7x1 110
4x5 85
1x3 85

landmine
5x10 70

Jeremysipple
12-19-2009, 10:57 PM
12/15/09

olympic squat
7x1 235 3 sec apuse
4x5 205
1x3 205

coventional deadlift
7x1 325
4x5 275
1x3 275

Bent over row
7x1 210
4x5 185
1x3 185

Suitcase Deadlift
7x1 135

Jeremysipple
12-19-2009, 10:58 PM
12/17/09

push press from racks(belt)
7x1 175
4x5 145
1x3 145

CGBP
7x1 195
4x5 165
1x3 165

Reverse Barbell curl
7x1 95
4x5 75
1x3 75

Turkish get ups
7x1 50
4x5 30
1x3 30

Jeremysipple
12-19-2009, 10:59 PM
12/19/09

16"box squat (belt)
7x1 305 (3 sec pause)
4x5 245
1x3 245

Rack pull (just below knees)Belt)
7x1 415
4x5 365
1x3 365

Underhand row
7x1 210
4x5 185
1x3 185

may switch the underhand rpws out for hang cleans

Off Road
12-19-2009, 11:31 PM
Nice push press.

Jeremysipple
12-26-2009, 03:58 PM
thanks off road,

12/26/09

push press from racks (belt)
7x1 175
1x1 185 p. r.
4x5 145
1x4 145

CGBP
7x1 195
1x1 205
4x5 165
1x4 165

Reverse Barbell curl
7x1 95
1x1 100
4x5 75
1x4 75

turkish get up
7x1 50
1x1 55
4x5 300
1x4 30

Jeremysipple
12-31-2009, 02:12 AM
12/28/09

16" box squat (belt)
7x1 305 (3 sec pause)
1x1 315 (3 sec pause)
4x5 245
1x4 245

Rack pull (below knee, belt)
7x1 415
1x1 425
4x5 365
1x4 365

after the pulls i was exhausted. i tried some hang cleans with no success, so i called it a day

Jeremysipple
12-31-2009, 02:12 AM
12/30/09

Clean and press
4x1 165
5x5 125

Bench press
4x1 215 3 sec pause
5x5 185

Barbell curl
4x1 115
5x5 85

Landmine
5x10 75

i noticed on my clean and press i need to pull the bar higher before i try to rack it.

Off Road
12-31-2009, 08:47 AM
3 second pause...brutal...nice work.

Jeremysipple
01-02-2010, 08:52 AM
thanks off road, tring to get strong off the chest, good for getting ready for a meet.