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Monday, January 24, 2011

Saturday and Mondays work

Saturday I was still smashed from the previous, but got a little in.
Speed squats out of chains with cambered bar and blue band over 2 plates: 5 sets of 3
Deads: lets just say it was ugly to watch and even worse to do. All weights were heavy and slow.
Stretched and foam rolled and was done.

Monday: reverse band Bench with chains using squat bar. I am guessing the bands took off ~200 - 250 lbs up top and ~300 - 350 in the bottom. I'm just guessing, who really knows....
bar weight was 705 and added 2 chains per side at a time
2 chains X 2 off 3 board
4 chains X 2 off 2 board
6 chains X 2 off 2 board
barweight went to 755 and 6 chains X 2 off 2 board
755 and 6 chains X 2 off 1 board
795 and 6 chains X 1 off 1 board. This was the one hard work set of the night. Good speed off the board and a slow grinding lockout (but it got locked).

Close Grip 4 board work (same band set up):
615 X 5
705 X 5
755 X 2

Incline Neutral grip db press with dumbells together: 45 X 3 sets of 15 just to finish the tri's off.

-Train to accomplish something.

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