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    Sat 2/26/11 SQ/DL day SQ(MPBs):45x8, 135x5,...

    Sat 2/26/11 SQ/DL day
    SQ(MPBs):45x8, 135x5, 225x3; wraps:315x2; suit/dn:405x2, 455x1, straps up:505x1, 545x1...very easy out of the hole; rev. greens:605x2
    GHRs:3x10w/MMB
    KBWM:2x8+8w/40#
    kn. ab...
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    Fri 2/25/11 upper acc day 1)kroc ren....

    Fri 2/25/11 upper acc day
    1)kroc ren. rows:2x5+5w/20Ks; then 30R/30L...PRs, best I could find in past year or so is 28.
    2A)dbl kb conv. swings:3x8w/12Ks
    2B)dbl KB shrugs: 3x8w/20&12Ks
    2C)band...
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    Wed 2/23/11 SQ/DL day SQ(MPBs)w/PB:45x8, 135x5,...

    Wed 2/23/11 SQ/DL day
    SQ(MPBs)w/PB:45x8, 135x5, 185x3, 235x2, 275x2x5sets
    dbl KB sumo swings: 3x8w/16Ks
    alt w/jumping lunges:3x10

    This is the first day since last week that I've felt well...
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    Fri 2/18/11 upper body acc 1A)dbl KB...

    Fri 2/18/11 upper body acc
    1A)dbl KB MP:4x8w/20Ks
    1B)ren rows:4x8+8w/20Ks
    2A)bwt pushups between KBs:4x10
    2B)recl. rope rows:4x8w/bwt
    3A)alt db curl:3x16w/35s
    3B)rolling db tri ext:3x8w/35s...
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    Wed 2/16/11 SQ/DL day SQ(preds):45x8,...

    Wed 2/16/11 SQ/DL day
    SQ(preds):45x8, 135x5...knee still hurting, that's all.
    DL(preds): 135x5, 185x5, 235x1, 275x8 singles
    SB split squat, back foot raised:1x5+5w/35, 1x5+5w/50, 2x5+5w/75
    KB HTH...
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    Mon 2/14/11 BP day BP:45x8, (w/dbl MB):45x5,...

    Mon 2/14/11 BP day
    BP:45x8, (w/dbl MB):45x5, 75x3, 105x3; shirt & 3B:185x3; 2B:225x2; n/b:255x1, 275x1; 3B&no bands:315x3, 335x3
    band pushdowns:4x10w/dbl MMB

    Another good day in the shirt. Also...
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    Sat 2/12/11 lower acc day one arm KB...

    Sat 2/12/11 lower acc day
    one arm KB snatch:1x10+10w/16K, 1x10+10w/20K
    dbl KB sumo swings:4x8w/16Ks
    Zercher sandbag carry:2x100ft. (2 laps around gym) w/50#sb
    HOH rope sled pulls alt w/low sled...
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    Fri 2/11/11 upper BB day 1)dbl KB...

    Fri 2/11/11 upper BB day
    1)dbl KB press:4x8w/20Ks
    2)HOH rope sled pulls:2x50'w/70, 2x50'w/90
    3A)recl rope rows:3x8w/bwt
    3B)bwt skull crushers:3x8
    4)one arm preacher curl:1x12+12w/15#,...
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    Wed 2/9/11 SQ/DL day SQ(MPBs):45x8, 135x5,...

    Wed 2/9/11 SQ/DL day
    SQ(MPBs):45x8, 135x5, 225x3; (add preds):315x2; wraps:365x1, 405x1, 455x1, 500x1; rev. greens:545x2...spotters had to leave, so I stopped there and called it good.
    walking SB...
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    Mon 2/7/11 BP day BP(raw):45x8, 75x5, 105x3,...

    Mon 2/7/11 BP day
    BP(raw):45x8, 75x5, 105x3, 135x3, 165x3, 195x2x3sets;
    rev greens & 2B:295x2, 335x2, 355x2, 375x2, 395x1
    band pushdowns:4x15w/dbl MMB

    Wanted to do more shirt work. Not enough...
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    Fri 2/4/11 upper BB day 1A)dbl KB MP:4x8w/20Ks...

    Fri 2/4/11 upper BB day
    1A)dbl KB MP:4x8w/20Ks
    1B)ren rows:4x8+8w/20Ks
    2A)pushups between KBs:3x10w/bwt
    2B)pull up mach:2x8w/90 OHG, 1x8w/80 PI
    3A)ez bar curl:3x6w/95
    3B)ez bar skull crushers...
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    Mon 1/31/11 BP day BP:45x8, 95x5, 135x3, 175x3;...

    Mon 1/31/11 BP day
    BP:45x8, 95x5, 135x3, 175x3; shirt on, 3B:245x3; 2B:275x2; 1B:295x1; n/b:305x1, 315x1
    band pushdowns:4x12w/dbl MMB

    Felt good to finally get a workout in my shirt. 305 was a...
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    Fri 1/28/11 upper body BB 1A)dbl KB...

    Fri 1/28/11 upper body BB
    1A)dbl KB press:4x8w/20Ks
    1B)KB ren. rows:4x8+8w/20Ks
    2A)recl rope rows:3x8
    2B)dbl KB shrugs:3x20w/20Ks
    2C)band face pulls:3x10w/dbl MMB
    3A)ez bar curl:3x8w/85
    3B)ly...
  14. Replies
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    wed 1/26/11 SQ/DL day SQ(MPBs):45x5, 135x5,...

    wed 1/26/11 SQ/DL day
    SQ(MPBs):45x5, 135x5, 225x3; (add preds):315x2, wraps:365x2, 405x1, 465x3
    two hand KB sumo swings:3x15w/20K
    kn. ab rope pds:2x15w/120

    Wanted to change my SQ day to see if...
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    Mon 1/24/11 BP day BP(raw):45x8, 95x5, 135x3;...

    Mon 1/24/11 BP day
    BP(raw):45x8, 95x5, 135x3; rev. greens:255x3, 295x3, 325x3x5sets
    4B,POR,rev. greens:295x5, 335x5, 365x4

    Felt good today, maybe because I didn't squat heavy on Saturday.
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    Sat 1/22/11 SQ/DL day one arm KB sumo...

    Sat 1/22/11 SQ/DL day
    one arm KB sumo snatches:3x8+8w/20K
    tire flips:8x6w/150# tire w/30 sec rest between sets
    dbl KB SQ on bosu ball:3x10w/20Ks
    two hand KB swings:2x15w/20K
    KB WM:2x8+8w/20K...
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    Fri 1/21/11 upper acc day 1A)dbl KB...

    Fri 1/21/11 upper acc day
    1A)dbl KB press:4x8w/20Ks
    1B)KB ren rows:4x8+8w/20Ks
    2A)bwt dips:3x8
    2B)recl rope rows:3x8
    3A)ez bar curl:85x6x3sets
    3B)rope skull crushers:3x8
    4)YTWs:2x10w/10#
  18. Replies
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    Wed 1/19/11 lower acc day TGUs:2x3+3w/20K dbl...

    Wed 1/19/11 lower acc day
    TGUs:2x3+3w/20K
    dbl KB sumo swings:4x6w/20Ks
    circuit
    3A)kneel to squat to bench jump3x5
    3B)one arm KB snatch:3x8+8w/16K
    3C)jump rope:3x50reps
    farmer walk:2x 1 lap...
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    Mon 1/17/11 BP day BP(raw):45x8; w/dbl...

    Mon 1/17/11 BP day
    BP(raw):45x8; w/dbl minis:45x5; add 2B:75x3, 105x3, 135x2, 155x1, 175x1, 185x1, 195x1
    db bench:4x6w/55s
    rope pushdowns:80x8, 90x8x2sets
    jump rope:2x 1 minute
  20. Replies
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    Thanks. I pulled it pretty good deadlifting a few...

    Thanks. I pulled it pretty good deadlifting a few months back. Takes a while to get over the fear of going heavy and possibly reinjuring it again. It was my worse pull since my injury at the 2008...
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