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  1. Replies
    911
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    63,044

    10-4-13 AM BW 231 Unload Sq Unload - 315 x...

    10-4-13
    AM BW 231

    Unload
    Sq Unload - 315 x 3, 365 x 3, 425 - 2 x 2
    Bench Unload - 225 x 3, 265 x 3, 305 - 2 x 2

    Assistance
    Side Raise - 2 x 12 - 40s
    Rear Raise - 2 x 12 - 40s
  2. Replies
    911
    Views
    63,044

    9-31-13 Trans Wave 4, Week 4, Sq Comp Sq - 2...

    9-31-13

    Trans Wave 4, Week 4, Sq
    Comp Sq - 2 x 2, 2 x 2 - 505, 465
    Oly - x 3, x 3, 2 x 3 - 200 kg + 10 lb (PR), 190 kg, 170 kg

    Sumo Unload - 315 x 3, 385 x 3, 455 - 2 x 2

    Assistance...
  3. Replies
    911
    Views
    63,044

    9-27-13 AM BW 233 Trans Wave 4, Week 4, Upper...

    9-27-13
    AM BW 233

    Trans Wave 4, Week 4, Upper

    Wide Paused Floor Press - 1 x 2, 1 x 2, 2 x 2 - 365, 345, 325
    Fat Bar Dead Press - 4 x 1 (min rest) - 305 + bar
    CG Inc - 1 x 3, 2 x 3, 2 x 3 -...
  4. Replies
    911
    Views
    63,044

    9-25-13 PM BW 230.75 Trans Wave 4, Week 4, DL...

    9-25-13
    PM BW 230.75

    Trans Wave 4, Week 4, DL
    LB Pause Sq (3 ct, Pin 5) - x3 each - 275, 325, 365, 325, 275
    Sumo - 2 x 2, 2 x 2 - 525, 495
    4" Block Sumo - 1 x 4, 2 x 3 and 2 x 3 - 465, 520
    ...
  5. Replies
    911
    Views
    63,044

    9-24-13 Trans Wave 4, Week 3, Bench Comp...

    9-24-13

    Trans Wave 4, Week 3, Bench
    Comp Paused Bench - 1 x 4,3 then 2 x 3 - 350, 330
    CG TNG vs 80c - x3 - 135, 185, 225, 255, 280
    Strict OH - 1 x 3, then 3 x 4 - 215, 185

    Assistance Circuit...
  6. Replies
    911
    Views
    63,044

    9-20-13 Walking x 25 mins AM BW 228.25 Trans...

    9-20-13
    Walking x 25 mins
    AM BW 228.25

    Trans Wave 4, Week 3 Sq
    Sq - 1 x 3,2 then 1 x 3,2 - 485, 450
    Oly - 1 x 4, 1 x 4, 2 x 4 - 190 kg, 170 + 10, 160 kg
    KB Windmill - 2 x 9 - 45
    Front Ab...
  7. Replies
    911
    Views
    63,044

    09-18-13 SS Cardio x 42 mins (Ascending Setting...

    09-18-13
    SS Cardio x 42 mins (Ascending Setting 4-8)

    09-19-13
    Walking x 25 mins
    AM BW 228.0

    Trans Wave 4, Week 3, Upper Day 1
    Wide Paused Floor Press - 2 x 3, 2 x 2 - 350
    Fat Bar Dead...
  8. Replies
    911
    Views
    63,044

    9-16-13 Walking x 25 mins PM BW 231 Trans...

    9-16-13
    Walking x 25 mins
    PM BW 231

    Trans Wave 4, Week 3, DL
    Pause Sq (3ct, Pin5) - 1 x 4,4,3,3,3 - 305, 320 - 345, 320, 300
    Sumo - 1 x 3,2 then 1 x 3, 2 x 2 - 510, 480
    4" Block Sumo - 1 x 5,...
  9. Replies
    911
    Views
    63,044

    9-15-13 PM BW 229.5 Trans Wave 4, Week 2,...

    9-15-13
    PM BW 229.5

    Trans Wave 4, Week 2, Bench
    Comp Paused Bench - 1 x 4,3 then 3 x 3 - 335, 315
    CG Avg Rev Band TNG - x3 each - 225, 315, 365, 405, 445, 460
    Strict OH - 1 x 5, 3 x 5 - 205,...
  10. Replies
    911
    Views
    63,044

    9-13-13 Walking x 25 mins PM BW 229 Trans...

    9-13-13
    Walking x 25 mins
    PM BW 229

    Trans Wave 4, Week 2, Sq
    Comp Sq - 1 x 4,3 then 1 x 3,2,2 - 465, 435
    Oly Sq - 1 x 5, 1 x 5, 3 x 5 - 170 kg + 10 lb, 150 kg + 10 lb, 130 kg + 10 lb
    Halting...
  11. Replies
    911
    Views
    63,044

    9-11-13 Walking x 25 mins PM BW 228.75 Trans...

    9-11-13
    Walking x 25 mins
    PM BW 228.75

    Trans Wave 4, Week 2, Upper 1
    Wide Paused Floor Press - 1 x 5,4,4 - 335
    Fat Bar Dead Press - 6 x 1 (40s rest) - 285 + Bar
    CG Inc - 2 x 5, 2 x 5, 2 x 6 -...
  12. Replies
    911
    Views
    63,044

    9-9-13 Walking x 25 mins PM BW 233.5 Trans...

    9-9-13
    Walking x 25 mins
    PM BW 233.5

    Trans Wave 4, Week 2, DL
    Pause Comp Sq (3ct, pin 5) - 1 x 5,5,4,4,4 - 290, 310, 330 (@9), 310, 290
    Sumo - 1 x 5, 3 then 1 x 3,2,2 - 495(@10,8), 465
    4"...
  13. Replies
    911
    Views
    63,044

    9-7-13 Walking x 25 mins PM BW 230 Trans...

    9-7-13
    Walking x 25 mins
    PM BW 230

    Trans Wave 4, Week 1, Bench
    Comp Paused Bench - 2 x 4, 3 x 4 - 320, 300
    CG TNG - x3 each - 225, 265, 295, 325, 345
    Strict OH - 1 x 6, 1 x 6, 2 x 6 - 175,...
  14. Replies
    911
    Views
    63,044

    9-6-13 Walking x 25 mins PM BW 231 TransWave...

    9-6-13
    Walking x 25 mins
    PM BW 231

    TransWave 4, Week 1, Sq
    Comp Sq - x5, x 4, 3 x 3 - 450, 450, 420
    Oly Sq - 2 x 6, 2 x 6, 1 x 6 - 160 kg + 10 lb, 150 kg, 130 kg (no belt)
    Halting Pull vs...
  15. Replies
    911
    Views
    63,044

    9-5-13 Walking x 25 mins AM BW 225.75 SS...

    9-5-13
    Walking x 25 mins
    AM BW 225.75

    SS Cardio x 40 mins (Escalating 4-8 Setting)

    Rehab/Prehab
    BW Rev Hyper - 2 x 30 SS LB Pushdown - 2 x 30
    Int/Ext Shoulder Rot - 2 x 15 each SS MM Pull...
  16. Replies
    911
    Views
    63,044

    9-4-13 Walking x 25 mins AM BW 226.25 Trans...

    9-4-13
    Walking x 25 mins
    AM BW 226.25

    Trans Wave 4, Week 1, Upper
    Wide Paused Floor Press - 2 x 5, 2 x 4 - 320
    Fat Bar Dead Press w/ feet up - 8 x 1 - 260 + Bar (30s rest)
    CG Inc - 2 x 6, 2 x...
  17. Replies
    911
    Views
    63,044

    9-3-13 Walking x 25 mins PM BW 227.75 Trans...

    9-3-13
    Walking x 25 mins
    PM BW 227.75

    Trans Wave 4, Week 1, DL
    Wide Pause Sq (Pin 5, 3ct) - x5 each - 275, 295, 315, 295, 275
    Sumo (belt) - x5, x4, 3x3 - 480, 480, 450
    4" Sumo Block (belt) -...
  18. Replies
    911
    Views
    63,044

    8-23-12 PM BW 228 Accum Wave 4, Week 4, Bench...

    8-23-12
    PM BW 228

    Accum Wave 4, Week 4, Bench
    Comp Paused Bench - 7 x 3 - 295
    CG TNG vs 80 c - x5 each - 135, 185, 205, 225, 245
    Tbar Row - 1 x 8, 2 x 8, 2 x 8 - 225, 180 (slow ecc), 135 (slow...
  19. Replies
    911
    Views
    63,044

    8-21-13 Walking x 50 mins 8-22-13 Walking x...

    8-21-13
    Walking x 50 mins

    8-22-13
    Walking x 25 mins
    PM BW 229.0

    Accum Wave 4, Week 4, Sq
    Comp Sq (beltless) - 6 x 3 - 390
    Add Rev Avg x 2 - 495
  20. http://www.youtube.com/watch?feature=player_embedd...

    http://www.youtube.com/watch?feature=player_embedded&v=xhPrqkc8MZ4

    Hoff's DL was quite impressive, threw up right after it. Looks like he had an 835-840 in him if he wasn't so exhausted.
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