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Monday, February 2, 2009

It has been a while

I think my computer got the HIV and died, so I havn't posted in a while. Here has how the past week has gone.

Monday raw bench with purple bands: 320 X 1, 370 X miss, 370 X 1 and missed second, 320 X 3 (all sets were done off a three board)
Rope pushdowns: stack X 3 sets of 20
Hanging ab raise: 2 sets of 10

Wednesday: kept up with the deadlift on 3 inch box: worked up to 75 % (~525) for 3 sets of 3
Stiff leg deads on 3 inch box: 315 X 5, 405 X 5, 455 X 5 Spud said he saw some back ligaments shoot out on this set......not exactly sure what that meant, but i can still walk so its all good.
Lying leg/med ball raise on stability ball: 4 sets of 12

Thursday: Oficially started training on Thursdays again! close grip 4 board press: 315 X 3,
365 X 3, 405 X 3, 455 X 3
KB Double snatch laddar with 20's, 24's and 28's. These sucked just as much as the last time I did them, and more the next day.
Supersetted side db raise (50-60 lbs) with green band pushdowns (20 reps) for 3 rounds.

Saturday: reverse band squat with cambered bar (used a slipknotted green band this time)
worked up to 865 X 2 sets of 2 and one set of 1. These felt pretty good.
Reverse hyper: 3 sets of 15 with 500
Leg/med ball raise on stability ball: 2 sets of 12
Hanging knee raise with med ball: 2 sets of 8.

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