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01-28-2009, 10:40 AM
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#11
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Member
Join Date: May 2008
Posts: 171
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Mon 1/5/09
5/3/1
A day
0800
20 min walk uphill with 50vest
1200
w/u +abs
1. Axle Strict OH
70*10
120*5
140*5
155*3
175*4
2. Front Sqt
135*5,4
185*3
200*5
230*3
Belt- 255*4
3. DB Rows-stand
100*6
125*8,10
4. SSB GM/DL
135*8
185*8,7
5. GPP
Prowler
uprights*+70*120ft*5
""""""""""*empty* laparound parking lot*1
""""""""""* """"""* 120ft*1
"""""""""""*+70*60ft*6
Total T= AM-20min
PM- 1:25+ 25gpp
= 2:10
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01-28-2009, 10:40 AM
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#12
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Member
Join Date: May 2008
Posts: 171
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Tues 1-6-09
@ work
GPP day
w/u-10min
1. 1.5mi run T= 11:59
2. UNderhand Cable Row/ Face Pulls/ Band pullaparts
12*12,12,12
4*12,12,12
weak blue band*10,12,8
3. BB curls/ Cable rvrs curls
65*8,10
4*6,6
4. BB floorpress
135*25
Total T=40min
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01-28-2009, 10:41 AM
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#13
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Member
Join Date: May 2008
Posts: 171
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Wed 1-7-09
5/3/1
1040
B day
w/u--20min
1. Axle PP
120*8
130*5
170*5
195*3
215*4
2. DL off Plates
135*5
225*5
305*5
350*3
390*5
--had prob 3-5 more, pussed out
3. Axle Bench-CG
170*5
210*3
260*1
280*2,2
PM
GPP
1640
C2 rower
5000m, T=21:47.7, SPM=32
Stepper
5min, spd=10
5min, spd= 5-22, intervals 30w/12r
Tread Walk
inc-5, spd-3.6, T=7min
---good day, tired from work last night.
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01-28-2009, 10:41 AM
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#14
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Member
Join Date: May 2008
Posts: 171
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Sat 1/10/08
Events
w/u-10min
1. 12"log
90*8,8
150*4
190*1
210*1
230*1clean
2. Tire
725*3,4,4
3. yoke-50ft
460*1
550*1
640*1
4. Keg Carry-50ft
210*2
240*2
---was tired as hell from working the last 48hrs.
---felt weak
---did not feel like doing anything, so i did a minimal amount of events and went home. better than nothing.
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01-28-2009, 10:42 AM
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#15
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Member
Join Date: May 2008
Posts: 171
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Sun-off
Mon-work
this week is a deload.
Tues 1/13/09
Deload week
GPP day
1000
Run
--2+ miles, parking garage involved
T= 25ish min
1500
w/u-10min
1. Cleans-kg
50*3
70*2
90*1
100*1--PC
2. Pullups
BW*7*10sets
3. 1 arm KBell OHP
60*6
70*5,5
4. C2 Rower
T=4:04.1
D=1000m
SPM=34
Total T=90min
---extremely tired today, was up from 0300 on. bed early tonight. should have a good deload week messing around with lifts day tomorrow.
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01-28-2009, 10:43 AM
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#16
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Member
Join Date: May 2008
Posts: 171
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Wed 1/14/09
Deload week
AM
w/u-10min
1. Axle PJ
130*6,6
180*3
220*4
2. Front Squat
135*5,5
185*3
225*3,3,3
2. DL--oly shoes test
165*3
231*3
308*3
374.7*1
--didnt notice that much of a difference
3. Inc. SB(swiss bar)--wide grip
135*10
185*6
225*1
PM
w/u + abs--15min
1. C2 rower
D=2000m
T=8:10
SPM=35
2. Prowler
Uprights* 100ft* +140*10 trips
Total T= 1:45min
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01-28-2009, 10:43 AM
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#17
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Member
Join Date: May 2008
Posts: 171
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Thurs 1-15-09
@ work
0940
Treadmill
inc-8.0
spd-3.3
T=41min
Fri 1/16/09
Deload week
GPP Day
1130
w/u-15min
1. Pullups/ Hang power Snatch
BW*7*10sets
40kg*2,2,2,2,2,2
2. Hang power Snatch/ Burpees
45kg*5/ BW*30
"""""""""/""""""""20
"""""""""/""""""""10
T= 8:22
--this hurt.
3. Squat
135*5
225*3
275*2,2,2,2
--working on form, my static lifts suck.
Total T= 1:45..due to long break btwn HPS/ burpees and squats.
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01-28-2009, 10:44 AM
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#18
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Member
Join Date: May 2008
Posts: 171
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Sat 1/17/09
Event
Deload week
w/u-15min
1. Axle 1C+P
worked up to 216 DO grip
--this was hard DO, need to work on these more
did a few continentals with 227
--these are hard w/o having a large gut to put them on.
2. did a few sets of SSB box squats..up to 225
--had to run, had a meeting, deload week so not that upset
Mon 1/19/09
5's
GPP day
w/u--10min
1.Pullups
BWx10x7reps
1B. HB Sqts
135x5,5,5
185x4,4,4,4
2. Hang cleans-kg
55x5
75x2,2,2
3. Pushups/hang clean/KB sqts
BWx30
75x5
35'sx10
3 rounds T=7:35
3 hours later--had to go sign some papers, possibly bought a house
4. C2 rower
1000m-3:54
750m-2:54
500m-1:56
250m-:48
100m-:18
T= about 15-16min
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01-28-2009, 10:44 AM
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#19
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Member
Join Date: May 2008
Posts: 171
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Tues 1/20/09
5's
A day
1220
w/u-15min
1. Axle-Strict OH
80x10
120x5
140x5
160x6
2. Front Squat
135x5,5
190x5
215x5
240x6-belt
3.EDT-15min
DB rows-stand/Front Squat
100x5,6,6,6,6,6,6,6=47
185x3,3,3,3,3,3,3,3=24
5's/EDT
Wed 1/21/09
@ work
1.5 mi run T=12:12
--cold out
Thurs 1/22/09
GPP day
w/u-5min
1. Pullups
BWx10 sets x7
2. Prowler Harness Drag
+140x 100ft x 6
+230 x 50ft x 2
-- tired from work last night, Probie testing Sat-tues= BS
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01-28-2009, 10:45 AM
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#20
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Member
Join Date: May 2008
Posts: 171
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Fri 1/23/09
5's
B day
0900
w/u-15min
1. Axle PP
130x8,8
155x5
180x5
200x6
2. DL off Plate
165x5
242x5
292x5
336x5
363x10.
3. EDT-15min
TBDL
235x5,5,5,5,5,5,5,5,5=45
Swiss Bar Inc.-wide
145x5,5,5,5,5,5,5,5,5=45
--def. should have gone heavier on this
--had to run to a meeting
Sat/ Sun
testing crap
Mon 1/26/09
3's/EDT
A day
1030
w/u-10min
1. Axle-Strict
80x10
130x3
150x3
170x4
2. Front Squat
135x6,5
190x3
220x3
245x5--belt
3. EDT
Front squat
185x4,4,4,4,4,4,4,2= 30
DB Rows-Standing
100x7,7,7,7,7,7,7= 49
4. DL to knees/ Halting DL-kg
70x1,2,3
120x2,2,2,2,2,2
Total T=1.5hrs
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