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06-14-2024, 10:08 PM
#431
6-14-24 Friday
Front squat
95 x 3
145 x 3
175 x 3,3,3,3,3,3,3
SSB squat
205 x 5
255 x 5
Hot in the garage tonight had little motivation after the fronts.
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06-16-2024, 05:47 PM
#432
6-15-24 Saturday
Row 11K
rate 19 spm
watts 121
6-16-24 Sunday
Row 6K
rate 21 spm
watts 127
CG bench
95 x 10,10
145 x 10,10
195 x 5,5,5,5
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06-18-2024, 08:52 AM
#433
6-17-24 Monday
Row 1K warm up
SSB squats
155 x 5
205 x 5
255 x 3
305 x 3
355 x 3
Short one tonight, 30 minutes
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06-20-2024, 08:23 AM
#434
6-19-24 Wednesday
DL
205 x 5,5
275 x 3,3
325 x 3,3
375 x 3,3
405 x 3,3,3
2 mile walk
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06-21-2024, 08:58 AM
#435
6-20-24 Thursday
Row 10K
avg rate 20 spm
watts 125
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06-22-2024, 10:26 AM
#436
6-21-24 Friday
Front squat
95 x 5
145 x 3
195 x 3,3,3,3,3
SSB squat
205 x 5
255 x 3
305 x 3
Row 2K
rate 23 spm
watts 169
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06-25-2024, 08:54 AM
#437
6-24-24 Monday
TBDL from 6" blocks
205 x 5,5
255 x 5,5
285 x 5
325 x 5
375 x 5
405 x 10
KB 2HS
70 lbs x 20,20,20
Row 5K (easy effort)
rate 18 spm
watts 111
Also rowed a 5K on 6-22 (Saturday)
99 degrees in my garage. Told myself I can either do 10 reps with 405 or 3 sets of 5...banged out the 10 so I could jump in the pool.
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06-27-2024, 08:58 AM
#438
6-26-24 Wednesday
CG bench
95 x 10,10
145 x 10
165 x 3
195 x 2
215 x 1
235 x 1
245 x 1
205 x 6
195 x 6
SSB squats
155 x 5
205 x 5
255 x 3
305 x 1
355 x 1
375 x 1
I was going to do a couple of back off sets with squats, but my motivation wore thin.
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06-29-2024, 10:58 AM
#439
6-28-24 Friday
Row 12K
rate 19 spm
watts 123
Earned my prime rib tonight
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07-01-2024, 09:00 AM
#440
Late entries
6-29-24 Saturday
Row 6 x 1K on 1:00 rest
avg rate 20 spm
avg watts 131
Suitcase holds
135 x 30 seconds x 2 each hand
Pendlay rows (wide grip)
135 x 10,10,10
6-30-24 Sunday
Row 5K
rate 19 spm
watts 125
Row 2 x 1K on 3:00 rest
avg rate 25 spm
avg watts 175
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