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Old 12-08-2011, 08:13 AM   #1061
Kevin Perry
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12/7

Squat: 45 x 10, 135 x 10, 165 x 8, 195 x 5
Deadlift: 135 x 5, 185 x 5, 220 x 3, 255 x 3, 290 x 3, 330 x 6
DB Bench: 55 x 20, 13, 10

Realized I made a typo. 330 was done for 6 reps not 3.
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Old 12-14-2011, 07:16 PM   #1062
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Forgot to put the last couple workouts on here

12/10

Squat: 45 x 10, 135 x 10, 185 x 10, 225 x 8
Bench: 45 x 10, 80 x 5, 115 x 3, 135 x 3, 150 x 3, 170 x 8
Db Row: 60 x 10, 10, 80 x 25, 25

12/14

Squat: 45 x 10, 100 x 8, 145 x 5, 170 x 3, 195 x 3, 220 x 14
Press: 45 x 10, 65 x 10, 80 x 5, 95 x 3, 110 x 3, 120 x 10, 100 x 10, 8
Chins: 10, 8, 25# x 8, 35# x 8, 45# x 6, 6
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Old 12-16-2011, 02:22 PM   #1063
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12/16

Squat: 45 x 10, 135 x 10, 185 x 10, 225 x 8
Deadlift: 145 x 5, 195 x 5, 235 x 3, 275 x 5, 310 x 3, 345 x 4
DB Bench: 60 x 18, 15, 11

GM's: 100 x 12, 105 x 10, 10

Prowler: 50# x 4, 70# x 6

So it's obvious I'm having a problem with some weak areas in the deadlift. Grip is weaker, back rounds too easily and I feel like my glutes, hams, and erectors are not engaging like they used to. I feel too much quads in the lift. Time to bring this back up to how it used to be. Good mornings then glut ham raises later on, prowler work, shrugs and more back work for now.

I don't see much weak areas right now for pressing work other than the bench which will just take time and more focus at a later date.
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Old 12-19-2011, 03:06 PM   #1064
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12/19

Squat: 45x10, 135x8, 185x8, 225x5
Bench: 45x15, 95x8, 125x5, 145x5, 160x3, 180x8, 135x12
Incline bench: 95x10, 115x10, 135x8
BB row: 135x8, 155x5,5,5
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Old 12-23-2011, 01:56 PM   #1065
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12/23

Squat: 45 x 10, 8, 135 x 5, 160 x 5, 185 x 5, 210 x 3, 235 x 10
Press: 45 x 10, 70 x 8, 90 x 5, 100 x 5, 115 x 3, 130 x 6, 105 x 10, 10
Chins: 30# x 10, 40#x 8, 50# x 6

tired today, was out late last night plus I was in Ohio from mon to wed so the drive was tiring also.
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Old 12-29-2011, 12:16 PM   #1066
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12/29

Squat: 45x10, 135x10, 185x10, 225x5, 255x5 most reps done with a pause
Deadlift: 185x5, 245x5, 280x5, 320x6
GM's: 105x10, 110x10, 115x10
DB Bench: 45x12, 55x12, 65x15

Prowler: 70# just pushed it around for 10 min

Been kind of lazy this week. Start my new job on Tuesday. Gonna do another post to go back to review 2011 goals soon and prep for 2012 stuff.
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Old 12-29-2011, 05:39 PM   #1067
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Notes:

After reviewing my 2011 goals, I stil have along way to go to reach the lifting ones. This year I've had a tough run on a number of things especially within the family, losing a loved one, work problems, losing my job, multiple injuries and some medical issues that held me back on training. However, all a person can do is work around those and be consistent since strength training is a lifelong journey. This year I've met some pretty damn awesome people that will forever be my friends, had a lot of crazy stories and met a cool lady on top of that.

I also accomplished probably my most important goal though and that is to get into law enforcement. I start my career on Tuesday when I begin my first day in Corrections with the state. It sets me up for some solid things this year.

As far as training goals go, 2012 will be conservative:
Bench: 275
Squat: 400
Deadlift: 475
Press: 200
More cardio 2-3x a week
At least 1 meet

That's it. These need to be focused on more than anything else and the other stuff will fall into place. In 2 weeks I'll be training with a new training partner for the long term at a new gym who has years of experience under him, something much needed as I've lacked a partner for too long and I need that push to really reach those goals.

Besides that, life goals honestly are just to be awesome. Find a new place, get settled in work, go back to school and reenlist as a reservist after my probation period is complete.
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Old 01-04-2012, 07:20 PM   #1068
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1/4

Work went good today, it's kind of nice being back in a uniform and calling people by ranks.

Squat: 45x10, 135x10, 185x10, 225x5
Bench: 105x10,10, 125x5, 145x5, 165x5, 135x8,10,8
BB Row: 95 x10, 135x10, 165x10, 8, 6
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Old 01-10-2012, 07:37 PM   #1069
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1/10

Squat: 45x10, 135x5, 165x5, 190x5, 215x12
Press: 45x10, 75x10, 90x5, 105x5, 120x5, DB: 30x10, 40x10, 50x10
DB row: 65x12, 85x12, 100x10
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Old 01-25-2012, 06:47 PM   #1070
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1/25

Machine chest press: 30x20, 40x12, 40x10, 40x10, 50x10
Incline bench: 45x20, 95x10, 145x6,5, 135x6
Dips: 16, 12, 10
Pec deck: 3x15
Bench w/band: 45x10, 95x5, 135x5,5
Reverse pec deck: 3x25
Band pull aparts: 3x15
Lateral raise: 3 sets
Flynn press: 2 sets

It's different but it was fun.
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