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Sunday, August 28, 2011

Squats and extra workouts

Tuesday extra workout: wide grip lat pulldown: 8 sets of 10
one arm row with bar in grappler: 1 pl X 10, 1.5 pl X 10, 2 plates X 2 sets of 10
Rear delt rais with chains: 3 sets of 15

Wednesday
Squats with buffalo bar. Used 3 blue bands per side and did singles.
worked up to 505 X 1 off a box slightly above parallel
505 X 1 off parallel box
595 X 1 off box slightly above parallel box (same one I took the first 505 with)

Speed Pulls with 315 and doubled up monster Mini Bands: 6 sets of 2.
Hanging high leg raise: 3 sets of 8
Reverse hypers: 2 sets of 15 with 600#

Thursday accessory upper and extra workout:
Set up the deadlift bar in the mono with chain mates all the way at the end of the bar with chains suspended from them.
135 and 3 chains X 6
135 and 4 chains X 6
135 and 5 chains X 2 sets of 6. This was kind of a trial exercise really. Elbows and biceps were a little sore so i figured I would try to make it hard instead of heavy. It worked.
Incline Bench: 4 sets of 8 with 225
I can't remember what else I did for upper.....it obviously wasn't that hard or memorable.
Extra workout: glute ham raise: 2 sets of 15
Band goodmornings (band choked on something immovable, straddle the band, and band goes around your neck...and walk out to make it hard): 3 sets of 15.
Reverse hypers: 2 sets of 20

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