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Old 03-29-2010, 06:46 AM   #11
Dean Saunders
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Military Press 2x3@65, 3x3@67.5, 2x3@70

Clean Pulls 1x5@65, 1x5@95, 4x5@145

Bent over row 3x5@65
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Old 03-31-2010, 08:02 PM   #12
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Workout after night shift

Front Squats 1x5@65, 1x5@95, 6x3@125

Bench Press 2x5@95, 3x5@105

Close Grip Bench Press 3x5@85

2 hand k-bell Swing, 2x10
1 hand k-bell swing, 2x10

Med Ball situps 4x10
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Old 04-04-2010, 06:33 AM   #13
Dean Saunders
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Quick session

Front squats
1x5@65, 1x5@95, 1x3@115, 5x3@130

Close grip Bench Press
1x5@65, 4x5@95

Med Ball sit-ups, 3x20
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Old 04-05-2010, 06:09 AM   #14
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Ab rollouts 2x20

Military Press
1x3@65, 1x3@70, 5x3@72.5

Clean Pulls
1x5@95, 1x5@115, 4x5@145

Rope Pull-ups 5x4
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Old 04-07-2010, 07:09 AM   #15
Dean Saunders
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Went and played with the shot put yesterday and decided to do a couple of laps of the track. technique was crap so I treated the session as strength training and did standing power throws with both arms.3x10 each arm.
Felt really low today.

Front Squats 1x5@65, 5x3@115.
Close grip bench press 1x5@65, 3x5@95, 1x5@100

Was a struggle to do squats, didnt feel very comfortable going up to working weight of 130
Conversely bench press felt good
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Old 04-09-2010, 06:36 AM   #16
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2 hand k-bell swings 10x10

1 hand k-bell swings 3 sets each arm
Set 1- Left 1x14, right 1x11
Set 2 - Left 1x14, right 1x14
Set 3 - Left 1x12, right 1x12

Ab rollouts 1x30, 1x20
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Old 04-11-2010, 06:16 AM   #17
Dean Saunders
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Quick workout before work

Ab rollouts 5x20
2 hand k-bell swings 5x20
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Old 04-14-2010, 06:59 AM   #18
Dean Saunders
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A.M workout

Deadlifts 1x5@95, 2x5@145, 2x5@150

Military Press
1x3@65, 2x3@70, 2x3@72.5*, 1x3@70
(* one set was 3 singles)
Also did one snatch squat after each set with weight being used

P.M. Workout

Ab rollouts 5x20 super set with
1x20 2-hand k-bell swings
4x10 one hand k-bell swings (10 each hand)

One hand K-bell snatch 4x5
Rock ring pull ups 6x3
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Old 04-19-2010, 07:43 AM   #19
Dean Saunders
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2-hand K-bell swings 5x10

1-hand K-bell swings 5x10 each hand

Bench Press 1x5@65, 3x5@95, 1x5@85

Med ball situps 5x10
__________________
" You’ve got to decide what in lifting makes you happy and then pursue that happiness."
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Old 04-21-2010, 06:26 AM   #20
Dean Saunders
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A.M Workout

Deadlifts1x5@100, 1x5@140, 3x5@160

Speed deadlifts 3x3@140

Military Press 1x5@60, 4x5@65

Rock Ring Pull-ups 5x5 Jug grip

P.M Workout
1-hand swings 5x10 each hand

Ab rollouts 5x10
progression to standing rollouts using stopblock to prevent failure
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