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Old 09-20-2009, 03:19 PM   #31
Tim Brown
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Location: Milwaukee, WI
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9/20/09 Sunday BW 171

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
210 lbs x 1 rep
240 lbs x 3 reps
(+ 5 lbs)

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
150 lbs x 5 reps x 3 sets
(+ 5 lbs)

I'm thinking 3 sets across is enough for my presses.
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Old 09-22-2009, 05:51 AM   #32
Tim Brown
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9/21/09 Monday BW 169

Deadlift

135 lbs x 5 reps
165 lbs x 4 reps
205 lbs x 3 reps
235 lbs x 5 reps

Dumbbell Long Cycle
40 lbs x 2:15

I got the low back soreness again from my deads. I wish I could record in my gym so I could know what I was doing wrong.
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Old 09-24-2009, 11:01 AM   #33
Tim Brown
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9/24/09 Thursday BW 167

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
225 lbs x 5 reps x 5 sets
(+5 lbs)

Press
55 lbs x 5 reps
85 lbs x 3 reps
100 lbs 4/4/3
(try 95 lbs next week)

I used a belt for the first time today. I ordered 4" Inzer economy. I was pretty impressed. I don't really think it added to my strength abilities, but it certainly helped remind me to keep my trunk good and pressurized.
The press wasn't very good, but I was a little run down after the 5 sets of squats. The diet probably isn't helping either. I'll try a slight reset of 95 lbs next week.
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Old 09-25-2009, 07:26 PM   #34
Tim Brown
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9/25/09 Friday BW 167

Power Cleans
45 lbs x 3 reps *
95 lbs x 3 reps *
105 lbs x 3 reps *
115 lbs x 3 reps x 5 sets
(+5 lbs)

Metcon
I meant to do:
Deadlift 170 lbs/Chinups (Kip)
12-9-6
I didn't want to go to complete failure in the middle, and I didn't want to rest during, so I adjusted as I went. It looked more like this:
DL 10/ Chin 12
DL 7/ Chin 7
Dl 5/ Chin 3

*I warmed up the PCs with hang cleans. It really helped me focus on my second pull during the work set. I think my main problem is getting that full extension on the jump.
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Old 09-27-2009, 09:54 AM   #35
Tim Brown
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9/27/09 Sunday BW 168

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
215 lbs x 1 rep
245 lbs x 3 reps
(+ 5 lbs)

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
155 lbs x 5 reps x 3 sets
(+ 2.5 lbs)

Chin ups
5/5/5
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Old 09-28-2009, 04:18 PM   #36
Tim Brown
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9/28/09 Monday BW 168

Deadlift
135 lbs x 5 reps
175 lbs x 3 reps
215 lbs x 2 reps
245 lbs x 5 reps
(+10 lbs)

Dumbbell Long Cycle
40 lbs x 2:30
(+ 30 secs)

I'm a little concerned with how easy that deadlift was with my new belt. I had absolutely no pain afterwards either.
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Old 10-01-2009, 11:01 AM   #37
Tim Brown
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10/1/09 Thursday BW 165

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
205 lbs x 1 rep
230 lbs x 5 reps x 5 sets
(+5 lbs)

Press
45 lbs x 5 reps
65 lbs x 3 reps
85 lbs x 2 reps
100 lbs x 5 reps
95 lbs x 5 reps x 2 sets
(+2.5 lbs)

Ugh. That 5x5 wears you out.
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Old 10-02-2009, 05:19 PM   #38
Tim Brown
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9/25/09 Friday BW 166

Power Cleans
45 lbs x 3 reps *
95 lbs x 3 reps *
105 lbs x 3 reps
120 lbs x 3 reps x 5 sets
(+5 lbs)

Metcon
Per Arm w/ 40lb dumbbell
One armed Push press followed by one armed swings
8/6/4

* Hang Clean
I'm finally cleaning up my technique on the cleans. I'm mostly concerned with full extension. I feel everything else is minimal in comparison.
Metcon went well. I probably could've gone heavier, but it's difficult to straddle that area between full out effort and rep failure.
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Old 10-04-2009, 09:33 AM   #39
Tim Brown
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10/04/09 Sunday BW 165

Squat
45 lbs x 5 reps
115 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 2 reps
215 lbs x 1 rep
255 lbs x 1 rep PR
265 lbs x 1 rep PR
275 lbs x 1 rep PR

Bench Press
45 lbs x 5 reps
95 lbs x 5 reps
115 lbs x 3 reps
135 lbs x 2 reps
157.5 lbs x 5/3/2
(same weight)

I'm reverting to the standard WF CF, so I thought I'd go for some singles on my squats today. I'm pretty impressed, and I felt like I could have gone a little higher. Benching, on the other hand, sucked. So it goes. I also completely forgot to do chin-ups.
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Old 10-06-2009, 06:22 AM   #40
Tim Brown
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Location: Milwaukee, WI
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10/5/09 Monday BW 165

Deadlift
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 2 reps
255 lbs x 5 reps
(+10 lbs)

Dumbbell Long Cycle
40 lbs x 3:00
(+ secs)
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