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  1. #1
    Join Date
    Sep 2008
    Posts
    22

    Default dfh log

    • texas seminar date
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    • woodmere new york april seminar date
    11/25/2010 - last workout of week 11

    Squat 265 X 5 x 3 sets
    Bench 205 X 5 X 3
    DL 285 X 5

  2. #2
    Join Date
    Sep 2008
    Posts
    22

    Default

    Week 12

    11/28/2010

    Squats: 268* X 5 X 3
    Press: 132.5 X 5 X 3
    PC: 130 X 3 X 3

    *PR on Squats

    11/30/10

    Squat 271 X 5 x 3 sets
    Bench 208 X 5 X 3
    DL 290 X 5


    12/02/2010
    Squats: 273 X 5 X 3
    Press: 134 X 5 X 3
    PC: 133 X 3, 3, 2
    Last edited by dfh; 12-02-2010 at 09:52 AM.

  3. #3
    Join Date
    Sep 2008
    Posts
    22

    Default

    Week 13

    12/05/2010:

    Squat 276 X 5 x 3 sets
    Bench 210 X 5 X 3
    DL 295 X 2 (Strength was fine - something happened to left Hamstring).


    12/07/2010 - Hamstring still aggravated:
    Press: 135 X 5, 5, 4

    12/10/2010:

    Attempted to Squat - Hamstring still F'ed up
    Bench 205 X 5 X 3

    Moving to Rips Injury Protocol.
    Last edited by dfh; 12-10-2010 at 12:12 PM.

  4. #4
    Join Date
    Sep 2008
    Posts
    22

    Default

    2011: BW = 180 lbs. up from mid to low 160s

    12/12/2011:
    Squat 280* X 5 X 3
    Bench 206 X 5 X 3 (Sets)


    12/14/11:
    DL 298* X 5
    Press 135 X 5,5,4

    *PR
    Conditioning Workout - 3 Rounds total


    12/16/2011:
    Squat 283 X 5 X 3
    Bench 208 X 5 X 3

    12/17/2011:
    Missed Bag WO (D. B-Ball Game and too much going on the rest of the day)

    Conditioning has remained relatively high, despite lack of focus, with one brief Conditioning day and one bag WO a week.
    Last edited by dfh; 12-19-2011 at 10:22 AM.

  5. #5
    Join Date
    Sep 2008
    Posts
    22

    Default

    12/19/2011:

    DL 300 X 5
    Press 135 X 5 X 3

    Conditioning 3 rds.

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