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Old 08-09-2011, 03:39 PM   #1001
Kevin Perry
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8/9

5/3/1 Cycle 7 full-body template

Squat: 45 x 10, 135 x 5, 185 x 5, 225 x 3, 255 x 1, 285 x 1
Deadlift: 185 x 5, 225 x 5, 260 x 5, 300 x 5, 340 x 7
DB Bench: 55 x 15, 60 x 12, 12

Added a new warm-up to start building conditioning/GPP:
- Sled Drags w/45# x 80 ft x 4 laps
- GHR: 2 x 10, 8
- Pullups: 30
- Pushups: 30

Ended with 6 more laps of sled drags after the workout.

It wasn't bad but the heat sucked, I was working out at my buddies gym who has the space for sleds and prowler work just not air conditioning and it was about 100 degrees in humidity so I was tired as hell going through the workout and sweating like a dog. If not for the heat I would have had 10+ in me on the deads.

But this new template is how it's going to be for a couple cycles so I can get some conditioning in while keeping the daily squatting in tact. I didn't get to his the gym since the last workout due to working all weekend.
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Old 08-11-2011, 04:33 PM   #1002
Kevin Perry
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8/11

Warm-up:
- Prowler pushes: 7 sets w/50#
- 30 pullups
- GHR: 2 sets of 10


Squat: 135 x 5, 185 x 5, 225 x 5, 255 x 3, 295 x 1
Bench: 45 x 10, 10, 105 x 8, 135 x 5, 160 x 5, 180 x 8
Kroc Rows: 85 x 30 each arm

GHR: 3 x 6
Prowler work: 8 sets worked up to 90 lbs on the last 4 sets
Also did 100 pullups/chins throughout the workout.

Probably hit some tricep/bicep work tomorrow and some more upper back after squats.
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Old 08-12-2011, 02:51 PM   #1003
Kevin Perry
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8/12

Box Squats: 45 x 10, 10, 135 x 10, 185 x 8, 225 x 6, 255 x 5, 285 x 3, 315 x 3
Pullups/Facepulls: 60 each
Bicep and Tricep work for 3-4 sets

Ended with some farmer's walk
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Old 08-13-2011, 05:57 PM   #1004
Derek Simonds
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Training is looking good man.
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Old 08-15-2011, 04:41 PM   #1005
Kevin Perry
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Thanks man.

8/15

warmed up with sled drags and bodyweight stuff for a while

Squat: 45 x 10, 10, 135 x 8, 195 x 5, 225 x 5, 255 x 8
Press: 45 x 10, 70 x 8, 95 x 5, 110 x 5, 125 x 5, 95 x 8, 8, 6
Chins: 45 x 5, 60 x 5, 5

Today was pretty rough. The Press sucked today and so did the chins, had really little energy though that could be because I've worked all weekend plus had a really long night friday and just haven't had much sleep or much to eat since then.
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Old 08-15-2011, 04:59 PM   #1006
Derek Weaver
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Your workout was pretty good anyway. Sled drags, bodyweight movements, get some reps. If that's a check the box workout, it certainly does not suck.
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Old 08-18-2011, 08:36 PM   #1007
Kevin Perry
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8/18

Squat: 45 x 10, 8, 135 x 5, 185 x 5, 225 x 3, 260 x 2, 290 x 1
Deadlift: 135 x 5, 200 x 5, 240 x 3, 280 x 3, 320 x 3, 360 x 6
DB Bench: 60 x 15, 65 x 8, 60 x 12
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Old 08-20-2011, 11:45 PM   #1008
Kevin Perry
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8/20

Squat: 45x8, 155x5, 200x5, 240x5, 280x5, 320x1
Bench: 45x 10,10, 105x8, 125x6, 145x3, 170x3, 190x4
DB rows: 60x10, 90x25 each arm

Did some prowler work before and after the w/o. Bench was hard today, had a tough time tightening up my lats and getting the weight off the bottom position. Hope to do better next time.
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Old 08-22-2011, 04:07 PM   #1009
Kevin Perry
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8/23

Squat: 45x10,8, 155x5, 180x5, 210x3, 240x3, 270x6
Press: 45x10, 85x6, 100x3, 115x3, 130x8, 100x12,8
Chins: BWx50, 50x5, 60x5, 70x5

Sled drags: 10 rounds worked up to 145# alternating forward and backward drags.

Chins are getting rough, I plan on changing the weighted sets out for something else likely bb rows.
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Old 08-23-2011, 04:06 AM   #1010
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You really are killing the weights right now. Awesome job on the chins.
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