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Old 06-30-2012, 06:04 PM   #177
Nicolas Warren
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Join Date: Jun 2010
Posts: 189
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Sat 19 May ‘12

Back Squat: 50x8x2, 80x8

Mon 21 May ‘12

Snatch: 40x3x2, 50x3x2, 60x3x2
C&J: 50x3x2, 70x2x2, 80x1x2
GHSUs: 20x2
M-row: 40x15, 50x15
Face Pulls: 30lbsx15

Wed 23 May ‘12

Snatch: 40x3x2, 50x3x2, 60x2x2, 70x2x3
Front Squat: 70x3, 90x3, 95x3x2
Lat Pull-Downs: 110lbsx10x3
GHSUs: 20x3
Bands

Thu 24 May ‘12

Clean: 50x3x2, 70x3x2, 90x1x2
Bench: 50x8, 60x8, 65x8
1-arm DB row: 20x20, 30x20, 37.5x15
BB row: 60x10
Good Morning: 20x10

Sat 26 May ‘12

Snatch: 40x3x2, 50x3x2, 65x3x4
C&J: 50x2x2, 70x2, 85x2x4
Back Squat: 50x5, 80x5, 100x8x2
GHSUs: 20x3
Bands

Mon 28 May ‘12

Snatch: 40x3x2, 50x3x2, 65x3, 75x3x4
C&PP: 50x3, 70x3, 80x3, 90x3x3
Clean Pulls: 110x3, 120x3, 130x3, 135x3x2
LPDs: 110lbsx15, 110x10, 120x12, 130x10
GHSUs: 20x3

Wed 30 May ‘12

Snatch: 40x3x2, 50x3x2, 70x2, 80x2x5
Front Squat: 80x3, 100x3, 1103, 120x3x5, 110x5 (pb)
LPDs: 90x20, 100x20, 110x20


Thu 31 May ‘12

Hang Cleans: 50x3x2, 70x3, 80x2, 90x2, 95x2. Clean: 95x2x4
Push Press: 50x3x2, 70x3, 80x3, 85x3x3, 70x5x2
DB-row: 20x10, 30x10, 40x20
GHSUs: 20x3

Sat 2 Jun ‘12

Snatch: 20x5x2, 40x3x2, 50x3x3, 70x3, 75x3, 77 (/xx)
Hang Power Snatch: 70x3x5
C&J: 50x3, 70x2x2, 85x2, 95, 100, 105x2 (pb)
Jerk from racks: 105x2, 100x2x3
Back Squat: 70x5, 100x5, 120x5, 130x8x2
GHSUs: 20x3
DB-row: 25x10, 35x10, 42.5x15 (LH broken up)

Mon 4 Jun ‘12

Hang Snatch: 40x5, 50x3, 60x3, 70x3, 75, 80, 85, 90, 95, 100, 102.5 (pb)
C&J: 50x3, 70x3, 80, 90, 100, 110
Clean Pull: 130x2, 140x2, 145x2
LPDs: 90lbsx20, 110x20, 130x10
GHSUs: 20, 20w/5kg, 20w/10kg
Bands

Wed 6 Jun ‘12

Snatch: 40x3, 50x3x2, 70x2, 75, 80, 85, 70x3x3
Front Squat: 70x3x2, 100x3, 110x2, 120, 130x3 (PB), 132.5x3, 135x3
LPDs: 100lbsx10, 120x10, 140x15
GHSUs: 20, 20w/8kg, 20w/15kg
Bands

Thu 7 Jun ‘12

PCx2+Clean: 50x2, 70, 80, 90
Bench: 50x5x2, 60x5x3
M-row: 50x10x2, 60x10x3
Bands

Sat 9 Jun ‘12

Snatch: 40x3x2, 50x3, 60x2, 70x1x2, 80, 85, 90, 92.5, 95, 97.5x
C&J: 50x3x2, 70x2, 90, 102.5, 110 (missed jerk), 117.5. Clean: 125x
Back Squat: 70x5x2, 110x3, 132.5, 145x5 (pb)
GHSUs: 25x3
Bands

Mon 11 Jun ‘12

Snatch: 40x3x2, 50x3, 60x3x3
C&J: 50x3, 80x2x4
LPDs: 110lbsx10x2
GHSUs: 20x2
GMs: 20x5, 40x10x2
Bands

Thu 14 Jun ‘12

Snatch: 40x3x2, 50x3, 60x3, 65x3x4
C&J: 50x3, 70x3, 85x2x5
M-rows: 40x15x2
GHSUs: 25x2. Side-bends: 20kgx15
Bench: 40x5, 60x5x2
Bands

Sat 16 Jun ‘12

Snatch: 40x3x2, 50x3, 70x3x6
C&J: 50x3, 70x2, 90x2x6
Back Squat: 60x5, 90x5, 110x5x3
LPDs: 110x12x3
GHSUs: 20x3
Bands

Mon 18 Jun ‘12

Snatch: 50x3x2, 65x3, 75x3x6
C&J: 50x3, 75x2, 95x2x6
Clean Pull: 95x3, 120x3, 130x3, 140x3x2
M-row: 50x20, 60x15, 70x10
GHSUs: 20, 25, 20
Bands

Wed 20 Jun ‘12

Snatch: 50x3x2, 70x2x2, 80x3x3, 82.5x2x3
Front Squat: 60x5, 90x3, 115x3, 125x3x5
LPDs: 110lbsx20, 120x12, 130x12, 140x12
GHSUs: 20x4

Thu 21 Jun ‘12

C&J: 50x3x2, 65x2, 80x2x10
DB-rows: 20x10, 30x15, 35x20
GHSUs: 10, 10w/5kg, 10w/10kg, 10w/15kg, 10w/17kg
Bands

Sat 23 Jun ‘12

Snatch: 50x3x2, 70x3x2, 80x1x2, 85x2x4 (4th /x/)
C&J: 60x3, 80x2, 100x2, 107.5x2 (pb), 110x2
Clean: 117.5, 125, 130x, 130x (shouldn’t have tried these in hindsight)
Back Squat: 70x5, 110x5, 135x9x2
LPDs: 110lbsx10, 130x10, 150x10
GHSUs: 15x3

Mon 25 Jun ‘12

Hang Snatch: 50x3x2, 70x2x2, 75, 80, 90, 95x, 100, 105x, 105x, 105x
Snatch Pull: 110x3, 120x3x2
M-row: 50x15x3
GMs: 20x10, 40x12, 45x12

Wed 27 Jun ‘12

Snatch: 50x3x3, 70x1x2, 75, 80
Front Squat: 60x3, 90x3, 115x2, 130, 137.5x3 (pb), 142.5, 145x
GHSUs: 25x2
LPDs: 120lbsx12x2

Thu 28 Jun ‘12

C&J: 50x8x3, 80x2, 85x2x9
GHSUs: 25x2
LPDs: 120lbsx15, 20

Sat 30 Jun ‘12

Snatch: 50x3x3, 70x1x2, 80, 85, 90, 95, 100x (didn’t lock out)
C&J: 50x3, 80x2, 95, 107.5, 115, 120 (pb), 125x (missed clean to right), 125
Back Squat: 60x5, 90x3, 110x2, 125, 140 (w/ belt), 147.5x5 (pb), 150x5
GHSUs: 30x3
LPDs: 120lbsx15x2
M-row: 50x15x2
__________________
Age/Height/BW: 28/6'/94kg.
Snatch: 105kg. C&J: 135kg. Clean: 137.5kg. Jerk: 135kg. BS/FS: 187.5/160kg.
Nicolas Warren is offline   Reply With Quote