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Old 02-09-2009, 06:46 PM   #16
BlackWater
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Saturday 2/1

Dynamic effort

Powercleans
95x1x10
115x1x8
135x1x4
145x8x2

Glute Ham Raises - (assisted; still working on strict form)
4x8

Abs circuit

Neck work
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Old 02-09-2009, 06:48 PM   #17
BlackWater
G.Wash.
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Join Date: Mar 2008
Location: East Stank Louis, Illinois
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Default Re: BlackWater's Log

Tuesday 2/3

Max effort

Deadlift

120x1x8
145x5x1
170x3x1
195x1x1
220x1x1
245x1x1
260x1x1

Glute Ham Raises - (assisted; still working on strict form)
4x8

Abs circuit

Pull ups 3x5
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Old 02-09-2009, 06:49 PM   #18
BlackWater
G.Wash.
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Default Re: BlackWater's Log

Wednesday 2/4

Wide grip bench
75x1x10
90x1x8
105x1x5
130x1x3
135x1x3
150x1x2
160x1x4

Circuit x3x1 minute rest between rounds
------------------
JM Press 60lbs
Chin-ups BW
Pushdown 35lbs
Side Lat raise 20lbs
Bent over rows 60lbs
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Old 02-09-2009, 06:51 PM   #19
BlackWater
G.Wash.
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Join Date: Mar 2008
Location: East Stank Louis, Illinois
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Default Re: BlackWater's Log

Saturday 2/7


Dynamic effort

Powercleans
100x1x10
120x1x8
135x1x5
150x8x2

Romanian DL 145x4x8

Abs circuit

Neck work

Last edited by BlackWater; 02-25-2009 at 05:15 PM.
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Old 02-09-2009, 06:52 PM   #20
BlackWater
G.Wash.
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Join Date: Mar 2008
Location: East Stank Louis, Illinois
Posts: 794
vCash: 2092
Default Re: BlackWater's Log

Sunday 2/8

Speed bench 10 triples at 60% max

45x1x10
95x1x10
100x10x3 - explosively as possible

Circuit x3x1 minute rest between rounds
------------------
JM Press 60lbs
Chin-ups BW
Pushdown 35lbs
Side Lat raise 20lbs
Bent over rows 60lbs
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