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Monday, September 21, 2009

Thursday Saturday and Monday

Thursday auxillary stuff:
wide grip lat pulldowns: 5 sets of 8 heavy
One Arm Kettlebell snatch: 1 set of 5 with the 20, 24, 32, 40 kilo then i did a ladar starting at the 40 and went to the 16 kilo for 5 reps each arm.
One arm standing KB press: 4 sets of 10 per arm.
I felt a little catch in my back so i stopped there and went to the chiro to get it worked on.

Saturday: Box Squats with cambered bar and chains: bar weight was 415 and had 8 regular chain and one big chain per side.....I think. 4 sets of 3 with that.
Hanging med ball leg raise (10 lbs) 2 sets of 10
Hanging high leg raise: 2 sets of 5
45 degree back ext with blue band: 3 or 4 sets of 10

Bench with chains: bar weight was 275 and used the squat bar again: worked up to 6 chains per side for 3, 7 chains X 3, 8 chains X 1, 7 chains X 3
4 board press: 505 X 3, 565 X 3, 595 X miss, 595 X 1 ugly slow locking out rep. Everything felt heavy in my hands tonight, but it will get better once my body adjusts to moving heavier weights again.

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