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Old 08-19-2009, 03:27 PM   #41 (permalink)
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Tuesday 18Aug2009
Weight : 170
Time ~ 30 min
-----------------------------------------------
- 3 x 5 min rounds light bag work
- Power Cleans @135 3 + 3 + 3 + 3 + 3
- Power clean & Jerk @135 : 3
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Old 08-19-2009, 03:31 PM   #42 (permalink)
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Wednesday 19Aug2009
-----------------------------------
Weight : 170
Time : 41 min
-----------------------------------
Superset:
- Front Squats : 7@135 + 5@170 + 5@170 + 5@170
- Dips : 10 + 10 + 10 + 10
Superset:
- Power Cleans @160 : 5 + 5 + 5
- Pull ups : 9 + 9 + 6
Superset:
- Push Jerks @135 : 4 + 5 + 5
- inverted Pushups : 10 + 10 + 9
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Old 08-21-2009, 03:11 PM   #43 (permalink)
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Friday 21Aug2009
Weight : 169
Time : 45min
------------------------------------------
Superset:
- OH Squat : 10@95 + 4@135 + 3@135 + 2@135
- Bench Press : 5@140 + 5@150 +3@160 + 3@160
Superset:
- Power Clean @165: 5 + 5 + 5 *
- Pull ups : 10 + 9 + 8
Superset:
- Strict Press @105: 4(+1pp) + 4(+1pp) + 3(+2pp)
- Inverted Pushup : 10 + 10 + 8
Dead Lift : 5@225
------------------------------------------
Notes :
* Missed rep 5 on set one. miseed rep 3 on set 2, Took long break between 3 and 4 on set 3.
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Old 08-24-2009, 02:50 PM   #44 (permalink)
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Monday 24Aug2009
Weight : 169
Time : 55 min (Got ambushed in gym by someone who does not time thier workouts and who wanted to talk about the UFC. Sigh.
--------------------------------------------------------
Superset:
- Back Squats: 9@180 + 4@240 + 4@240 + 3@240*
- OH Press : 10@45 + 4@105 + 3(+2pp)@105 + 3(+2pp)@105
Superset:
- Hang Clean @140 : 5 + 5 + 5 **
- Pullups : 9 + 8 + 8
Superset:
- KB Press @24kg : 5 + 3(+2pp) + 3(+2pp)
- KB Snatch@24kg : 5 + 5 + 5
Dead Lift: 5@245***
--------------------------------------------
* Sqauts: Felt like I had one more rep in me on each set.
** Hang Cleans: For sets 2 and 3 - Got 3 reps then had to put the weight down and regrip to get reps 4 and 5
*** Could npot hold BB (BOH grip) for more than a double. After that set weight down and regriped for each rep.
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Old 08-25-2009, 05:17 PM   #45 (permalink)
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Tuesday 25Aug2009
Weight: 169
Time : ?
------------------------------------------
Superset
- KB Swings @ 24kg : 50 + 50 + 50
- Turk GetUp @ 24kg : 2 + 2 + 2 *
Superset
- Full Contact Twist @ 45 : 10 + 10 + 10
- Box Jumps : 5@38inch + 5@40inch + 5@42inch
Superset
- Power Cleans @135 : 3 + 3 + 3 + 3 + 3
- Med Ball Wood Choppers : 10 + 10 + 10 + 10 + 10 **
------------------------------------------------------
Notes:
* 2 each side. Stand, walk 15 yrds with KB overhead, and finish.
** 12 lbs med ball, 10 each side.
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Old 08-31-2009, 05:18 PM   #46 (permalink)
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Wednesday 26 Aug 2009
----------------------------------------------
Superset:
- front squat : 9@135 + 4@175 + 4@175 + fail*
- bench press : 5@140 + 5@150 + 4@160 + 5@160
-----------------------------------------------
NOTES :
* completle lost the ability to power clean. WTF!
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Old 08-31-2009, 05:40 PM   #47 (permalink)
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Monday 31Aug2009
-----------------------------
Weight : 168
TIme 60 min
-------------------------------
Superset:
- Back Squats : 10@180 + 5@240 + 4@240 + 4@240
- Strick Press : 8@95 + 5@105 + 4(+1pp)@105 + 3(+2pp)@105
Superset
- Power Cleans : 3@135 + 3@145 + 3@155 +3@165 + 3@ 155*
- Pull Ups : 8 + 6 + 6 + 6 + 6
Superset
- Deadlift: 5@225 + 5@235 + 5@245**
- Box Jumps: 5@36" + 5@36" + 5@36" ***
----------------------------------------
Notes:
* started to miss my jump @ 160.
** First set strait through. 2nd put weigh down between 3 and 4 (grip fail). 3rd set was all singles
*** Made this height easy.

Last edited by MadScience : 08-31-2009 at 06:55 PM.
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Old 09-02-2009, 03:57 PM   #48 (permalink)
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Wednesday 2Sept2009
Weight : 169
Time : 32 min
------------------------------------------
Superset:
- Front Squats : 7@135 + 5@155 + 5@165 + 4@175
- Bench Press : 6@140 : 5@150 + 5@160 + 2.5@170
Superset:
- Power Clean : 3@135 + 3@145 + 3@155 + 3@165 +3@175*
- Pull Ups : 9 + 7 + 6 + 6 + 6
----------------------------------------------------
Notes : Quick workout befor a 1.5 week vacation.
* @165: got a double, stepped away and then pulled #3. @175 did singles, missed # 3 and had to repeat.
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Old 09-14-2009, 03:41 PM   #49 (permalink)
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Monday 14 Sept 2009
Back fron Vacation
- Weight : 169
- Time : 43 min (slow - but I made up for it by being weak)
-------------------------------------------
Superset :
- Back Squats : 9@180 + 5@240 + 3@240 + 2@240
- Strict Press : 6@95 + 5@100 + 3(+2pj)@100 + 3(+2pj)@100
Superset :
- Power Cleans : 5@135 + 5@145 + 3@155 + 1@165 + 3@155 *
- Pull ups : 9 + 8 + 7 + 7 + 5
--------------------------------------
Notes :
* Should have been 5 sets of 3. 3rd set : got an double then a single. 4th set got 1 singel misses next 2 tries. 5th set, 3 singles. Need to sit back into my heals and pull Oly style. When I use more of a dead lift start (higher butt) I let the weight drift to far awy from me as I pull.
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Old 09-18-2009, 11:51 AM   #50 (permalink)
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Tuesday 15Sept2009
------------------------------
Weight: 169
Time : 40 min
------------------------------
- 25 min run
- Some Capoeira drills
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