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Old 02-23-2010, 08:18 AM   #11
Matthieu Hertilus
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Day 2(2/22) - Lower Body

Deadlifts:
225#x5, 275#x3, 315#x3, 355#x3
395#x1, 405#x1x2
335#x3x3

*Just one of those days where I couldn't do anything else, literally. I fell asleep on the Glute-Ham Machine setting myself up for back extensions
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Old 02-23-2010, 08:34 AM   #12
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Day 3(2/23) - Upper Body

Rack Pulls:
225#x5, 265#x3, 295#x3, 315#x1
335#x3, 345#x3, 355#x3
275#x5x3

1 Arm DB Rows- 12,12,10,10 x70#
Band Pushups - 4x15

BB Curls - 3x10x65#

Heavy Isometric Ab Work (3x45sec)/ Real Runner Finisher (3x40 strides, Lv. 4)

*Back with avengence! Can't wait until after my competition for my refeed and a chance to put on good weight
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Old 02-25-2010, 09:58 AM   #13
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Day4(2/25) - Competition Prep

Back Squat - 315#x1x3
Bench Press - 225#x1, 245#x1x2

*Back Squats felt REALLY heavy. Could be due to a lot of things: low calories/low carbs, lack of sleep, LOTS of stress, haven't done squats in a while due to injury. Probably all of the above. Still going to push it for Saturday. I WILL be better. Shooting for a 1000# total.
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Old 02-26-2010, 07:22 PM   #14
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Competition postponed. Going to get a good session in tommorow, rest on Sunday, and asses these past weeks as I deload. Already I know:
-Core strength needs to be more of a priority (i.e. TGUs)
-Calories need to be raised (Work more, eat more = more efficient metabolism)
-Post workout nutrition will be more of a priority (i.e. integrating carbs in a major way)
-Speed Lifts will be integrated. Never tried it so it will be interesting to see how it works for me.
-Keeping the stage system of loading
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Old 03-06-2010, 07:02 AM   #15
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3/6 - Speed Work

8x30m (Full Recovery, 80%)

*Back for a new cycle. Started early with some speed work to get a feel for it again. it's going to take a little time before I get my starting technique back
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Old 03-06-2010, 02:03 PM   #16
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3/6 PM
Upper Body

Bench Press:
220#x3, 230#x3, 240#x3
200#x5x3

DB Elevators:
Incline Row - 4x10x25#
Incline Press - 4x6x70#

Lying DB Tricep Extensions - 3x12x25#
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Old 03-07-2010, 11:32 AM   #17
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3/7 AM
Lower Body - Quad Dominant

Front Squat:
135#x5, 165#x3, 185#x3, 205#x1
225#x3x3
205#x4x2

Bulgarian Split Squat - 4x6x155#

BB Rollout - 3x10
HLR- 3x6

*That was rough! Definitely going to feel that one tommorow. Though I'll be glad once I get through this first week. Going to try recovering for the rest of the day in hopes of doing sprints tommorow
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Old 03-09-2010, 08:50 AM   #18
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3/9 AM
Upper Body

Push Press:
95#x3, 115#x3, 135#x3
145#x3x3, 130#x4x2

Weighted Neutral Grip Pullup - 4x6x60#
Landmine - 4x16x35#

DB Hammer Curls - 3x12x30#

Conditioning:
Farmer's Walks - 4x60mx100#
Real Runner - 4x30 strides (Lv. 4)

*Farmer's Walks were brutal! Still soar in the glutes from sprints on Saturday and lower body lifts on Sunday. Diligent recovery the rest of the day to go at it again tomorrow.
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Old 03-10-2010, 12:34 PM   #19
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3/10

*Sprained ankle while doing bounding drills, going to be at least a few weeks before it's completely healed. Taking the rest of the week off before focusing on High-Frequency Benching while scaling back on th e diet (i.e. no starches at all, plenty of veggies, some fruit, good fats all-around, meat, shakes when necessary). Mainly focused on more alkalizing foods in general. Tough blow to the training, but I'll be back.
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