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05-13-2017, 12:08 PM
#401
Heavy Squats
Training max 356
Warm Up
135x5
185x3
215x1
250x1
Heavy Singles
285x1
302.5x1
Volume Sets
250x6x5
250x12 PR
INOL 1.1
Total tonnage 11640
KB Swing
30 pounds
20 sec on, 40 sec off
6 rounds
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05-15-2017, 07:42 AM
#402
Press
Training max 156
Warm Up
95x5
110x3
120x1
Top Single
132.5x1
Volume Sets
117.5x5x4
117.5x11 PR
INOL 1.0
Total tonnage 4555
Curls 80x8x3 at 2-minute intervals
Supersetted with LTE 80x8x3.
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05-16-2017, 07:46 AM
#403
Heavy Pull
Dead Lift
Training max 397
Warm Up
135x5
225x3
295x1
Heavy Singles
320x1
337.5x1 all DOH so far
357.5x1 hooked
Volume Sets
300x5x4
300x11 PR
INOL 1.0
Total tonnage 10610.
BWT chin-ups 219x2x6 at 60-second intervals.
INOL 0.4
Total tonnage 2628.
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05-17-2017, 07:38 AM
#404
Light Squats
Training max 357
Warm Up
135x5
185x3
215x1
Heavy Singles
250x1
285x1
303.75x1
Volume Sets
270x5x2
INOL 0.4
Total tonnage 3842.5
KB Swing 35#x6 rounds, 20s on, 40s off.
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05-18-2017, 07:42 AM
#405
Heavy Bench Press
Training max 221
Warm Up
135x5
155x3
Heavy Singles
175x1
187.5x1
Volume Sets
165x5x4
165x12 PR
INOL 1.1
Total tonnage 6572.5
Curls 80x8x3 at 2-minute intervals
Supersetted with LTE 80x8x3.
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05-19-2017, 08:35 AM
#406
Light Pull
Weighted chin-ups
Training max 266
Warm Up
BWT x1x4
Heavy Single
226x1
Volume
BWT x5x4
BWT x7
INOL 1.1
Total tonnage 6519
Felt pretty beat going in. I suppose it's accumulated fatigue that will dissipate in the next two weeks with lower volume.
Dead Lift
135x1
225x1
295x1
358.75x1 hooked
300x5x2
All sets DOH except the top single.
INOL 0.3
Total tonnage 3654
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05-20-2017, 12:47 PM
#407
Heavy Squats
Training max 358
Warm Up
135x5
185x3
215x1
Heavy Singles
250x1
285x1
303.75x1
322.5x1. Not as automatic as it should have been. But this weight wasn't actually in the program, so I'll just repeat it next week, when it will be.
Volume Sets
270x5x4
270x12 PR.
INOL 1.0
Total tonnage 9801.
KB Swings
40# x 6 rounds of 20 sec on, 40 sec off.
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05-22-2017, 07:42 AM
#408
Press
Training max 157
Warm Up
95x5
Singles
110x1
125x1
141.25x1
Volume Sets
125x4x3
125x11 PR
INOL 0.8
Total tonnage 3251
Curls 80x8x3 at 2-minute intervals
Supersetted with LTE 80x8x3.
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05-23-2017, 07:49 AM
#409
Dead Lift
Training max 399
Warm Up
135x5
225x3
Heavy Singles
295x1
345x1 DOH
378.75 hooked
Volume Sets
320x4x3
320x9
INOL 0.7
Total tonnage 7739
BWT chin-ups 219x4x2.
INOL 0.3
Total tonnage 1752
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05-24-2017, 07:48 AM
#410
Light Squats
Training max 359
Warm Up
135x5
185x3
215x1
Singles
250x1
285x1
322.5x1. Still feels awkward.
Volume Sets
285x4x2
INOL 0.3
Total tonnage 3138
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