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    531 Cycle # 8 South Jersey Rumble Pre-Meet...

    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    04/4/2014 Press 5’s Week NO+ reps

    Warmup –Foam roll + band face pulls + band pullups

    Press
    60xwarmup
    75xwarmup
    90xwarmup
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    531 Cycle # 8 South Jersey Rumble Pre-Meet...

    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    04/03/2014 Squat 5’s Week NO+ reps

    AM Cardio: Neighborhood Walk – 2.19 miles – 36:54

    PM Strength Training:
    Warmup – Foam Roll problem...
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    04/1/2014 Conditioning AM Cardio: Weighted...

    04/1/2014 Conditioning

    AM Cardio: Weighted Vest Treadmill Walk – 1.62 miles – 33:30 minutes

    PM Cardio: Walk: Regular Neighborhood Walk – 2.17 miles – 38:39 minutes


    531 Cycle # 8
    South...
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    531 Cycle # 8 South Jersey Rumble Pre-Meet...

    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    03/31/2014 3’s Week

    Warmup – RDL bax1x10

    Deadlift
    135xwarmup
    160xwarmup
    190xwarmup
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    2,160

    531 Cycle # 8 South Jersey Rumble Pre-Meet...

    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    03/26/2014 3’s Week

    Warmup – Static Stretches – Band pull a parts

    Press
    60xwarmup
    75xwarmup
    90xwarmup
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    2,160

    531 Cycle # 8 South Jersey Rumble Pre-Meet...

    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    03/26/2014 3’s Week –No + reps

    Warmup – Stretches – Foam Roll – Barxalotxaton

    Squat
    120xwarmup
    150xwarmup
    175xwarmup
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    2,160

    531 Cycle # 7 03/116/2014 Deadlift 531 Warmup...

    531 Cycle # 7
    03/116/2014 Deadlift 531

    Warmup - RDLxbarx10 , static stretches, foam roll things

    Deadlift
    135xwarmup
    155xwarmup
    185xwarmup
    230x5
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    531 Cycle # 7 03/14/2014 Press 531 Warmup...

    531 Cycle # 7
    03/14/2014 Press 531

    Warmup –barx2x5, band pull a part 2x10

    Press
    60xwarmup
    75xwarmup
    90xwarmup
    **** above super set with band pull a part
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    Thanks Joe. Yeah I have a list that I want to...

    Thanks Joe. Yeah I have a list that I want to start adding in. I just want to keep my training the same until after the meet. I figure why break something that's not broken you know?
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    531 Cycle # 7 03/13/2014 Squat 531 Warmup –...

    531 Cycle # 7
    03/13/2014 Squat 531

    Warmup – Barx2x5, Static hip stretches

    Squat
    115xwarmup
    145xwarmup
    170xwarmup
    215x5
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    2,160

    531 Cycle # 7 03/12/2014 Bench 3’s AM...

    531 Cycle # 7
    03/12/2014 Bench 3’s

    AM Training – Treadmill walk – 3.5 mph@2% 35 minutes

    PM Training
    Warmup – Barxwhateverxwhatever, Band Face pulls x 2x10

    Bench
    80xwarmup
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    531 Cycle # 7 03/11/2014 Deadlift 3’s Warmup...

    531 Cycle # 7
    03/11/2014 Deadlift 3’s

    Warmup – RDL Barx2x5

    RDL
    95xwarmup
    125xwarmup

    Deadlift
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    531 Cycle # 7 03/10/2014 Press 3’s Warmup –...

    531 Cycle # 7
    03/10/2014 Press 3’s

    Warmup – Barx2xwarmup + Band Pull apart

    Press
    60xwarmup
    75xwarmup
    90xwarmup
    ***above superset with band pull apart
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    531 Cycle # 7 03/04/2014 Squat 3’s Squat...

    531 Cycle # 7
    03/04/2014 Squat 3’s

    Squat
    115xwarmup
    145xwarmup
    170xwarmup
    200x3
    230x3
    255x7 PR +5lbs
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    2,160

    531 Cycle # 7 03/03/2014 Bench 5’s Warmup –...

    531 Cycle # 7
    03/03/2014 Bench 5’s

    Warmup – Band pull a parts 2x10 – Shoulder dislocations

    Bench
    80xwarmup
    100xwarmup
    120xwarmup
    *** above super set with band pull a parts
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    531 Cycle # 7 03/01/2014 Deadlift 5’s Warmup...

    531 Cycle # 7
    03/01/2014 Deadlift 5’s

    Warmup – Foam rolling things that suck + mobility stuff

    Deadlift
    135xwarmup
    155xwarmup
    185xwarmup
    200x5
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    531 Cycle # 7 02/25/2014 Press 5’s AM: Foam...

    531 Cycle # 7
    02/25/2014 Press 5’s

    AM: Foam Rolling and Mobility
    Warmup – Barx2xwarmup + band pull a parts x2x10

    Press
    60xwarmup
    75xwarmup
    90xwarmup
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    Thanks Joe. I appreciate it. I'm taking things a...

    Thanks Joe. I appreciate it. I'm taking things a little at a time and hopefully it will work out at the end.
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    531 Cycle # 6 02/23/2014 Bench 531 Warmup –...

    531 Cycle # 6
    02/23/2014 Bench 531

    Warmup – Stretch+barxalot

    Bench
    80xwarmup
    95xwarmup
    115xwarmup
    145x5
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    2,160

    531 Cycle # 6 02/22/2014 Deadlift 531 Warmup...

    531 Cycle # 6
    02/22/2014 Deadlift 531

    Warmup – Foam roll problem areas + Hip Circles, RDL’s & Goodmornings

    RDL
    120xwarmup

    Deadlift
    150xwarmup
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