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Monday, April 2, 2012

Deads and Bench'en

Saturday was Speed deadlift day from a deficit.  We stood on 3 inches of Mats and did Sumo Deads:
365 X 2 sets of 3
405 X 3 sets of 3
455 X 1 set of 3
Glute Ham Raise:
 Bodyweight X 8
25 lb plate X 5 then 3 more
25 lb plate X 4 and 4 more
25 lb plate X 4 and 4 more  Hamstrings got a bit sore from these.
Standing blue band crunch: 2 sets of 15
Double Kettlebell snatxh: 20, 24, 28, 32 Kg all X 1 set of 8 reps
Reverse Hyper:
 400 # X 2 set of 10
600 # and blue band as added resistance: 2 sets of 15.

Monday Bench Day: 
55 X 2 sets of 15
105 X 1 set of 10
145 X 3 sets of 8
245 X 2 sets of 5
325 X 2 sets of 2 off 2 board
415 X 3 off 2 board
505 X 1 off 2 board with slingshot
Put 56 Phenom Shirt on from here on out.
645 X 2 off 3 board
685 X 2 off 2 board  (Video posted on out Spud Inc You Tube page or my facebook page)
Close grip blue band lockouts with the cambered bar in the Mono.
105 X 5
155 X 5
195 X 5  Triceps started a revolt against me right about now....
235 X5
285 X 2
225 X 4


Done and time to go home!  Prep'en for Wednesday's Band squats again.

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