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Monday, April 1, 2013

Saturday and Monday's Training

Saturday speed Box squats with buffalo bar.  Blue and green band on bar:
145 X 3
235 X 2
Added Briefs
285 X 2 sets of 2
325 X 2 sets of 2
375 X 2

Romanian Deads:
225 X 5
315 X 5
365 X 5
415 X 5
465 X 5
505 X 5

Wide Stance Good Mornings with Cambered bar:
3 sets of 10 with 225

Abductor work with monster mini band around knees:
4 sets of 15

Chest Supported Row: 4 sets of 8
Static Planks with weight on back: 4 sets of 20-30 sec holds with 100 lbs.
One legged hamstring Curl: 4 sets of 15 each leg
Leg Ext: 4 sets of 15

Monday international Bench day:
135 X 8
225 X 2 sets of 5
315 X 2
365 X 1 off 1 softie
Added loose 58 Phenom shirt
455 X 2 off 3 board
545 X 1 off 2 board
635 X 1 off 2 board
675 X 1 off 2 board.  This went pretty well and should have done a double, but still holding back a bit trying not to blow it out too much on the shirt work yet.  I hope to be able to go a little heavier next week and test the waters around 725-765, but we will see what next week brings.

Dead Press out of rack with the bar about an inch from my chest/belly:
225 X 2
315 X 2
365 X 2
405 X 1  This one was nice and slow...

Flat DB Bench:
100 X 8
120 X 8
140 X 2 sets of 6

Dips:
3 sets of 6  Seemed like a good idea at the time, but I have not done them in forever.  Now I remember why.  I am too fat to do dips!
Side DB Raise:
40, 50, 60 lbs X 10 each arm

Stretched my biceps and pecs afterwards.  Not a bad nights work.  I feel like I am on decent pace right now to have good strength come meet time.  Nothing feels too light or great, but nothing feels like death either.

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