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Thread: 5/3//1 Finally!!!!

  1. #251
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    3/24 "arms/chest"

    1)Speed bench (165) 6x3

    2a)Bench dips (BW) 3x10
    2b)Pressdowns
    80x10
    120x10
    130x10
    2c)Hammer curls
    22.5x10
    35x10
    35x10

    3a)Rolling DB ext
    40x10
    65x10
    65x10

    3b)Machine preacher curl
    60x10
    90x10
    90-50 x 20

    4a)Squeeze press
    30x10
    40x10
    45x10

    4b)Cable flies
    Inc x 10
    Inc x 10
    Flat x 10

  2. #252
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    3/26 "upper" (final week)

    1)Bench (205x10)
    2)Pullup (+15x10)

    3a)Dead stop DB rows (100) 2x8
    3b)Band pull-apart 3x10-20

    4a)DB front raises (~30) 3x8
    4b)Side raises (8-10) 3x10-15

    5)Tricep pressdowns
    120x15
    140x15

    6)Machine preacher curls 1-arm
    40 x 15
    40 x 12

  3. #253
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    3/28 "lower" (final week)

    1)Squat (275) 1x10

    2)1-leg DB deadlift 3 sets (up to 65/45 x 5)

    3)Band walks and glute bridges

    4)Leg ext 2x15
    5)hamstrings

  4. #254
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    3/29 "back/shoulders"

    1a)Rack pull (from knee) (315) 2x 2-3-5
    1b)Mid inc. bench
    45x10
    55x10
    65x5-3-2

    2a)Farmer's (70s) 3x3 trips
    2b)1-arm sh. press (40) 3x10

    3a)Wide pulldown 3x10
    3b)Banc pull-apart 3x10
    3c)Side raise (15s) 3x10
    3d)Front raise (15s) 3x10

  5. #255
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    3/30 "legs"

    Morning: Hill sprints 3x75% of hill (~50 yards?)

    Evening:

    1)RFESS
    BWx15
    +10x15
    +20x15

    2a)Band side walks (red) 2x20
    2b)Abduction machine 2x20

    3a)Cable kickbacks 2x10
    3b)Glute bridge 2x20

    4a)Leg extensions 2x20
    4b)Leg curl 2x20

  6. #256
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    3/31 "Arms/chest"

    1)Speed bench
    155x3
    165x3
    175x4x3

    2a)Rev. grip pulldowns
    120x10
    150x10

    2b)Tricep pressdowns
    120x15
    140x15

    3a)Rolling tricep ext. w/red band
    40x10
    50x10

    3b)Machine curl (1-arm at a time)
    50x8
    60x8

    4a)Squeeze press (55s) 2x10
    4b)Pushup 2x10
    4c)DB hammer curl (30s) 2x10

  7. #257
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    4/2 "upper" week 1

    1)Bench ladders (225) 1,2,3,4,1,2,3,1,2,3 [22 reps] 10 mins
    2)Pullups (+37.5) 1,2,3,4,1,2,3,1,2,3 [22 reps]

    3)Farmer's (100s) 2x3 trips

    4)Dead stop DB rows (100) 2x10

    5a)1-arm DB press (45) 3x10
    5b)Lateral raise (25s) 3x12

    6)Tricep pressdowns (130) 1x25

  8. #258
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    4/3 "lower" week 1

    1)Squat ladders (305) 3x1,2,3 [18 reps] 10 mins

    2a)Deadlift
    275x3
    325x3
    345x3
    275x3

    2b) 1-leg deadlift
    25s x 7
    35s x 7
    45s x 7
    BW reaching x 7

  9. #259
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    3/5 "back/shoulders"

    1a)Rack pull (315) 2 x 3-5-7
    1b)1-arm DB press
    60 x 2-3-5
    65 x 2-3-5

    2a)Farmers walks (75s) 3x3 trips
    2b)Facepulls (up to 120) 3x12

    3a)High inc. sh. press
    55x10
    60x10

    3b)Pulldown
    150x10
    135x10

    4a)DB ur row
    15x12
    22.5x12

    4b)Sh raise (15s) 2x12

    4c)Band pull-apart 1/2 red 2x12

  10. #260
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    3/6 "Legs"

    1a)1-leg halting deadlifts
    135x8
    135x8
    155x8

    1b)Cable kickbacks

    2a)Dimel deadlifts (+red bands)
    95x15
    135x15
    135x15

    2b)Peterson stepups
    20x10
    35x10
    55x10

    3a)Leg extensions (1-leg, alternating l/r 5-5)
    3x15/leg

    3b)Walking lunges.

  11. #261
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    3/7 "Chest/arms"

    1)Speed bench (175) 6x3
    2a)Rolling tricep ext. w/red band
    up to 60? x 10
    2b)Pulldown up to 150? x 10

    3a)Machine curls 3x10
    3b)Tricep pressdowns up to 160? x 15

    4)Squeeze press up to 60s? x 8

    5)Cable flies

  12. #262
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    3/9 "upper"

    1)Bench clusters (225) 2x 5,3,1
    2)Pullup (+37.5) 6,5

    3a)Farmers
    w/straps (85s) x 4 trips
    no straps (85s) x 3 trips, RP-1 trip, RP -1 trip

    3b)DB sh. press
    30x15
    35x15
    40x15

    4)DB curls (reg and hammer) (15lbs) 3x15/arm

    5a)BW tricep ext. [bottom only] 3x15
    5b)Tricep pressdown (100) 3x10-15

  13. #263
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    4/10 "lower"

    1)Squat reverse ladders (305) 2x5,3,1 [very hard]

    2a)Deadlift (325) 3x3
    2b)"hopping deadlift" 3x10-15

    3a)Swings (55) 3x8-12
    3b)Glute bridge 3x8-12

  14. #264
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    4/12 "back/shoulders"

    1a)Rack pull
    up to 375x3
    315x8

    1b)low incline DB bench
    up to 90sx5
    85sx8

    2a)Lat pulldowns
    150x8
    165x8

    2b)Band shoulder raise (orange)
    2x12-15

    3a)DB shoulder press partials (bottom)
    3x15 up to 50lbs

    3b)Facepull 3x12

    4)DB hammer curl
    15s x 15
    20s x 12

    5)Tricep pressdowns
    2x15

  15. #265
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    4/14 "TBT"

    1)Speed squats (185-205) 6x3

    2a)Low inc. DB bench
    65x8
    75x8
    75x8
    75x10

    2b)Dead stop DB rows
    80x8
    100x3x8

    3a)RFESS
    BW x 15
    30 x 15
    30x15, BW x 15

    3b)Glute bridge holds x 30 seconds. 1-leg or 2-leg

    4)Hammer curls 40-45x4/arm
    5)Shoulder raise holds (10lbs) x ~15-20 secs.

  16. #266
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    4/16 "upper"

    1)Bench (225) 6,5,5,4
    2)Pullup isometrics at top 3 x 10 seconds
    3a)Pulldowns 3x12
    3b)Cable flies 3x12

    4a)Lateral raise isometrics at top (10-12s) 3x15 sec
    4b)Lateral raise (17.5 - 22.5) 3x15

    5)DB curls (30s) 1x15

    6)Tricep pressdowns (70-100) 1x30+

  17. #267
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    4/17 "lower"

    1)Squat (315) 1,2,1,2,1,2,1 [13 total reps]
    2a)Rack pulls with 15 sec isometric 4 sets up to 365
    2b)DB RDL 4x10 up to 50s

    3a)Walking lunges - various types 6x20
    3b)Wall sits - various heights/stances 6x30 sec.

  18. #268
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    4/19 TBT

    1a)Bench (135-155) 6x5
    1b)Scap pullups "leaning pullups" 6x3

    2)Squats (235) 6x5 [45 sec rest between]

    3a)1-leg back ext. 4x5-10
    3b)BW row 4x8

    4a)Overhead dead stop tricep ext. 30-40x5
    4b)Shoulder raise (15s-22s) side and front 4x10-20

  19. #269
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    4/21 "TBT"

    1a)
    Straight legged rack pull w/pause - 275 x 5
    Sumo - 275 x 5
    Straigh - 315 x 5
    Sumo - 315 x 5

    1b)Low inc. DB press (80) 4x7

    2a)Low "halting" squats [no lockout] 185-235 x 4x3-5
    2b)Pulldowns 4x7

    3)Rows, rev. peck dek

    4a)Hammer curls, up to 45 x 5
    4b)JM press up to 125 x 5

  20. #270
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    4/23 "upper"

    1a)1 board press ladders (245) 1,2,2,1,2
    1b)Lean away pullups (same reps)

    2a)Kroc rows (120) 3x13
    2b)High inc. JM press (50s) 3x7

    3a)Shoulder raises (bands and DBs) 4x10-15
    3b)Pulldowns (150-165) 4x8

  21. #271
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    4/24 "lower"

    1)Squats
    up to 355x1
    315x5
    315x3x1 "2 second pause"

    2a)Rack pulls
    up to 365 x 5
    415 x 1,1,1

    2b)Farmers w/ straps (100s) 4x2 trips

    3a)Dimel deadlifts (185) 3x10
    3b)Walking lunges

    4)High step-ups (bw) 4x5

  22. #272
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    4/26 "tbt"

    1a)Bench ladders (185) 3x 3-5-8
    1b)Pullup ladders (BW) 3x 2-3-5

    2a)1-leg RDL up to 60s 3x5
    2b)High incline DB press 50s 3x10

    3a)1-leg ext 4x10
    3b)Facepull 4x10
    3c)Tricep pressdowns 4x10

  23. #273
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    4/28 "TBT"

    1)Close stance squats (235) 3x3-5-8

    2a)JM press
    up to 155 x 5
    2b)RDL w/black short bands.
    up to 185x5

    3a)Pulldowns (150-165) 3x8
    3b)Stepups

  24. #274
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    4/30 "upper"

    1)Press (135) 1,2,3,4,5,1,2,3,4,1,2,3 [32 total reps]

    2a)Lean away pullups (bw) 4x3
    2b)Seated cable row (150-200) 4x8-10

    3a)Band shoulder raise (red) 3x12
    3b)DB incline bench (60s) 15,15,10

    4a)Facepull 3x12
    4b)Tricep pressdown 3x12

  25. #275
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    5/1 "lower"

    1)Deadlift ladders
    325 1,2,3
    355 1,2,3
    365 1,2,3

    **Next time either 365 multiple sets of 1,2 or 345 1,2,3,x multiple sets

    2)Squat w/3-5 second pause (235-255) ~6x3

    3a)Leg ext. single leg and partials
    3b)hammer curls up to 32.5 x 10

    4)Walking lunges 5-6 x 20

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