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

  1. #76
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    4/19 "farmer's"

    1)Farmers walks (100s) 6x2 trips [no trips]

    2)EDT circuit (15 mins)
    Pullup (+35) 5x3,5x2 [25 total reps
    Press (115) same reps

    3)EDT circuit (10:00)
    Pushup (BW) 9x5 [45 reps]
    Pulldown (135) same reps


    MOVING TO FULL BODY WORKOUTS

  2. #77
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    4/21 "A"

    1)Press up to 155x1

    2)EDT circuit (10:00)

    Front squat (185) 6x3
    Floor press (85s) 6x3

    3)EDT circuit (10:00)

    Leg curl (120?) 7x5
    Pullup (BW) 7x5

  3. #78
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    4/23 "B"

    1)Deadlift
    295x5
    315x5
    345x5

    2)EDT 10:00
    Press (115) 6x4
    DB row (70) 6x4

    3)EDT 10:00
    RFESS (165) 7x3

  4. #79
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    4/25 "A"

    1)Press up to 145 x 3,2,2,2,1,1,1 [or something like that]

    2)EDT circuit 11:00
    Squat 185 6x4
    DB fl press (85s) 6x4

    3)EDT circuit 11:00
    Pullup (BW) 7x6
    Leg curl (115) 7x6

  5. #80
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    4/27 "B"

    1)speed deadlifts (worked up to where speed started to slow)

    205 x 1,1,1
    255 x 1,1,1
    275 x 1,1,1
    305 x 1,1
    255 x 1,1

    2)EDT circuit ~9 minutes
    Press (115) 6,4,5,5,4,3,3 [30 total reps
    DB row (70) same reps

    3)EDT circuit ~9 minutes
    RFESS R/L (165) 6x5 ea leg [30 total reps]

    ***INCREASE ON EVERYTHING....

  6. #81
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    4/30 "A"

    1)Press (135) 3 x 1,2,3

    2)EDT ~10:00
    DB fl press (85s) 7,7,7,5,4 [30 reps]
    Squat (185) same reps

    3)EDT ~6:00
    Pullup (+15) 6x3
    Lying Leg curl (140) 6x3

  7. #82
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    5/2 "B"

    1)Sumo speed deadlifts 3x1,1,1 (205-255)

    2)EDT 10:00 circuit
    RFESS (185) 6x3

    3)EDT 10:00 circuit
    Press (125) 6x3
    Jump rope 60s x 6

  8. #83
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    5/4 "A"

    1)Press (145) 3x1,2

    2)EDT circuit
    floor press (90s) 6x3)
    Leg ext (90) 6x5

    3)EDT circuit
    Leg curl (140) 6x4
    Pullup (+15)6x4

  9. #84
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    5/6 "B"

    1)Speed pulls "semi sumo" (255-325) 3x1,1,1

    2)10:00 circuit
    Press (115) 6,6,4,4,4 [was supposed to do 125, but messed up]
    DB row (100) same reps

    3)RFESS (185) 3x5

  10. #85
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    5/9 "A"

    1)Press (145) 1,2,3,1,2,1,2

    2)EDT circuit
    DB FP (95s) 6,6,5 [17 reps]
    Leg ext (90) 12,8,7 [27 reps]

    3)EDT circuit
    Pullup (+15) 8,7,5
    Leg curl (140) 8,7,5 [20 reps]

  11. #86
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    5/11 "B"

    1)1-leg deadlifts
    sets of 3 up to 165 [should work in the 115-135 rep range and build up]

    2)EDT type circuit
    Press (125) 7,4,2,2 [15 total]
    Hang clean (125) same reps

    3)RFESS (185) 8,6,4 [18 total]

  12. #87
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    5/13 "A"

    1)Press (135) 1,2,3,3 1,2,3,3

    2a)SLDL (185) 6x3
    2b)DB FP (100s) 6x3

    3)Leg ext (110) 1x10
    4)Pullup (+25) 1x7

  13. #88
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    5/16 "deload"

    1)1-leg deadlifts

    up to 100 x 3

    2)Circuit - 4 rounds

    -Farmer's (80s) x 2 trips
    -Jump lunges x 10
    -pullup x 6
    -Pushup x 12

  14. #89
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    5/21 "upper heavy"

    1a)Bench (195) 3x1,2,3
    1b)Pullup (+12.5) 3x2,3,5

    2a)Pushup 3x12
    2b)facepull 3x12

    3a)Tricep 3x25
    3b)Bicep 2x20

    4)shoulder raise 1x25

  15. #90
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    5/24 "RE upper"

    1)Press (115) 3x2,3,5

    2)Circuit
    Pullup (+37.5) 4x3
    DB FP (90s) 7,7,5,7
    Hang clean pull (185) 4x3,3,3

    3)curls
    db (30x5
    35x5
    BB 70x5
    75x5

  16. #91
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    5/25 "ME lower"

    1)1-leg deadlifts (up to 55/55 dbs x 5)

    2)Zercher squats (145) 3x2,3,5

    3)Circuit
    Ball leg curls x 8
    Everted hip thrust x 8
    Modified lunge x 10
    --------------------------
    2 rounds

    4)Leg extensions (single leg, then double)
    50 total reps

  17. #92
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    5/27 "ME upper"

    1a)Bench (205) 3x1,2,3
    1b)Pullup (+20) 3x2,3,5

    2a)Yates row
    135x5
    155x5
    175x5

    2b)DB row (45) 3x10

    3)BB curls (65) 4x5

  18. #93
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    5/29 "DE lower"

    1a)1-leg deadlift 5x3 (45s-55s)
    1b)DB swings 5x5 (70-80)

    2)Circuit (3 rounds)
    -RFESS (80x5, 130x5, 130x8)
    -Ball leg curl 3x10
    -Goblet squat/jump squat (80) 3x15

    3a)Leg ext 4 x 10-24
    3b)leg curl 4x10

  19. #94
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    6/2 "ME lower"

    1)Zercher squats (185) 3x1,2,3
    2a)1-leg rdl
    25s x 10
    35s x 8
    35s x 8

    2b)DB swing (60) 3x10

    3a)Single leg extension (55?) 4x5,5
    3b)Single leg curl (70?) 4x5,5

    4)Single leg standing calves
    up to +25 3x5,5

  20. #95
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    6/3 "RE lower"

    1)Press (135) 3x2,3,3

    2a)DB bench (70s) 12,10,8
    2b)Pullup (+20) 8,6,5,3,3

    Facepull 3x15
    Tricep pressdown 2x15
    DB curl 2x15
    Shoulder raise 1x20

  21. #96
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    6/5 "RE lower"

    1)1-leg squats 5x3
    up to BW standing on 3 plates

    2)RFESS (test max with 100db goblet) x 17 reps per leg
    Goal 120lb DB x 20-30 reps

    3a)1-leg hip ext 3x5
    3b)RDL (100) 3x10
    3c)Glute bridge 3x15

    4)Leg extensions alternating legs 1x10,10,10,10,10,10 [60 reps per leg]
    5)Calves 1 set.

  22. #97
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    6/7 "ME upper"

    1a)Bench (205) 3x2,3,5
    1b)Chinup (+40) 3x1,2,3

    2a)Yates row
    135x10
    135x10
    175x5,5,5

    2b)DB shoulder press
    40x10
    40x10
    50x5,5,5

    3a)Rolling tricep ext 2x10
    3b)Power curl 2x10

  23. #98
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    6/8 "ME upper"

    1)1-leg RDL
    Up to 55s x 5

    2)Zercher squats (205) 3x1,2,3
    3)single leg ext 2x8
    4)single leg curls 2x8
    5)calves

  24. #99
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    6/10 "RE upper"

    1)Press (135) 2,3,4,2,3,4,2,3 [23 total reps]

    2a)Pullup (BW) 10,6-4,5-3-2,5-3-2 [40 total]
    2b)DB bench (65s) 4x10

    3)Facepulls (100) 4x12
    4)triceps

  25. #100
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    6/12 "RE lower"

    1)1-leg squat 5x3 up to (+25lb vest) standing on 4 plates

    2)Goblet RFESS (120) 3x8

    3a)Leg press
    3b)RDL

    4)Forward lunges [ADD BAND RESISTANCE NEXT TIME]****

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