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Monday, April 8, 2013

The last few workouts

Thursday Accessory day:
DB Floor Press (got in late so only got a few sets in):
100 lbs X 8
120 X 8
100 X 12

KB Single Snatch:
28 X 5 each arm
32 X 5
40 X 5
106 X 5

Shoulder Pin Press arms at 90 * at start.
225 X 8
275 X 8
315 X 5 I think
225 X 15

DB Incline:
60 X 15
80 X 15
100 X 15
100 X 13
100 X 12

KB Triceps ext:
20 kg X 10
24 kg X 10
28 Kg X 10 X 2 sets

Fat Rope Triceps Ext: 3 sets of 15

Saturday we did Sumo deads with weight on 3" blocks:
work sets...
585 X 1
675 X 1
745 X 2 sets of just locked out for an instant but then lost it forward.  Not the outcome I was hoping for, but the weight didn't feel bad, and I should be able to correct this problem before the meet.

DB Prone row:
80 lbs X 5 sets of 10
KB Double Sqings:
3 sets of conventional swings heavy
3 sets of sumo swings moderately heavy.

Hanging leg raise with med ball between feet:
4 sets of 10

Monday Bench Day somewhat deload...
work sets...
275 X 3
315 X 3
365 X 3
365 X 5 off 1 soft board
405 X 5 off 2 soft boards
455 X 2 off 2 soft boards.  this went well, but felt my hamstring cramping so just called it quits for that...

Pin Lockouts (ROM was about 4-5" I am guessing)
315 X 5
405 X 5
495 X 4
545 X 3 ugly tries and no successful reps.  I hate missing a weight...
DB Flat Bench:
100 X 8
130 X 8
150 X 7
150 X 5.  Number 6 almost took my face off so I figured a third set would be unwise.

Rolling Triceps Ext:
60 X 12
70 X 12
80 X 12
Triceps pushdowns with the lightning rod:
3 sets of 15

Light triceps ext (lying on bench with arm coming across chest to triceps ext)
2 sets of 12 superset with triceps pushdowns.


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