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Old 07-02-2010, 02:53 PM   #31
Billy Millar
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Join Date: Dec 2008
Location: Mesa AZ
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Okay, I'll try this again. The little tweak in my back ended up knocking me on my ass for a few weeks. Been doing nothing but BW drills for the last few weeks, and a lot of yoga. Today started messing with slow lifts again.

7/2/10

BW Circuit (push-ups, pull-ups, squats, etc)
KB circuit (16 KG - hardstyle swings, goblet squats, halos)

Then
135# DL x 10 x 3
135# Incline BP x 10 x 3
25# wtd pull-ups (strict) x 10 x 3
25# wtd dips (strict) x 10 x 3

Then KB windmills
8 KG x 10 each side
12 KG x 5 each side
16 KG x 3 x 3 each side

Then ab circuit
Then neck bridge circuit
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Old 07-05-2010, 08:18 PM   #32
Billy Millar
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Monday, 7/4/10:

Warm-up, then

TGU:
15# DB x 5 x 1,
25#DB x 5 x 1
35# DB x 5 x 1
45# Barbell x 3 x 2

Back Squats: 135# x 10 x 3

Barbell Rows: 135# x10 x 3

2 x 16KG KB CnJ x 10 x 2

KB Windmill
8 KG x 5
12 KG x 5
16 KG x 3 x 3

Then Ab circuit, then Neck Bridges
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Old 07-08-2010, 05:32 PM   #33
Billy Millar
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Yesterday, 7/7/10

Warm-up, then:

Clean Grip Power Snatch - up to 95# x 5 x 3

Hang Power Snatch - up to 95# x 5 x 3

Power Clean / Push Press Complex - up to 135# x 3 x 3

TGU - up to 45# BB x 3 x 2
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Old 07-13-2010, 12:49 PM   #34
Billy Millar
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Friday - 7/9/10

Warm-up, then:

DL up to 185# x 5 x 3
Incline BP up to 165# x 5 x 3
KB windmills up to 16KG x 3, 3, 5

Monday - 7/12/10

Warm-up

Squats up to 185# x 5 x 3
Good Morning up to 135# x 5 x 3
BB row up to 155# x 5 x 3
KB windmill up to 16KG x 5 x 3
TGU up to 45# BB x 3 x 3
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Old 07-15-2010, 07:52 AM   #35
Billy Millar
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Yesterday, 7/14/10

Warm-up, then:

Clean grip power snatch - up to 105# x 5 x 3

Hang Power snatch - up to 105# x 5 x 3

Hang clean / Push jerk - up to 135# x 5 x 3

TGU up to 55# x 3 x 2
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Old 07-16-2010, 03:48 PM   #36
Billy Millar
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7/16/10 - Warm-up, then:

1) DL up to 205# x 5 x 3

2) Clean grip high pull up to 145# x 5 x 3

3) Incline press up to 165# x 5 x 3

4) KB windmills up to 20KG x 3 x 3
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Old 07-20-2010, 05:02 PM   #37
Billy Millar
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Yesterday - 7/19/10

Warm-up, then:

1) Squats up to 190# x 5 x 3

2) Good Morning up to 135# x 5 x 3

3) Barbell Row up to 165# x 5 x 3

4) 2 x 16KG KB CnJ x 15 x 3

5) TGU up to 65#BB x 2 x 3

6) KB Windmill up to 20KG x 5 x 3
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Old 07-21-2010, 03:28 PM   #38
Billy Millar
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7/21/10 - Warm-up, then:

1) Clean-grip Power Snatch: up to 115# x 5 x 3

2) Hang Power Snatch: up to 115# x 5 x 3

3) Hang Power Clean - Push Jerk: up to 145# x 5 x 3

4) TGU up to 65#BB x 2 x 3
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Old 07-23-2010, 02:37 PM   #39
Billy Millar
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Friday, 7/23/10

Warm-up, then:

1) Deadlift: up to 215# x 5 x 3

2) Clean-grip High Pull: up to 155# x 5 x 3

3) Incline Press: up to 170# x 5 x 3

4) KB Windmills: up to 12KG x 10 x 2
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Old 07-26-2010, 05:59 PM   #40
Billy Millar
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Monday - 7/26/10

Warm-up, then:

1) Squats up to 195# x 5 x 3

2) Good-Morning (De-load) up to 95# x 5 x 3

3) Barbell Row (De-load) up to 135# x 5 x 3

4) KBCnJ - 2 x 16KG: 48 reps in 5 mins

5) KB Sn - 24KG: 60 reps in 5 mins
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