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08-07-2014, 09:03 AM
#201
8/7: BW 295 Cycle 8 Week Deload
Warmup: No jump rope
BP:
45x10
117.5x5
147.5x5
170x5 (paused)
OHP vol:
45x5
95x3
125x1
150x5x2 - 11, 5 minute splits
120x5x3 - 4, 3, 3 minute splits
Last edited by Str8shutr; 08-07-2014 at 10:43 AM.
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08-08-2014, 09:15 AM
#202
8/8: BW 294 Cycle 8 Week Deload
Warmup: No Jump rope
SQ:
BWx5
45x5
135x5
185x2
225x1
285x1
325x5
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08-11-2014, 07:30 AM
#203
8/11: BW 293 Cycle 9 Week 1
OHP:
45x5
75x5
95x5
115x3
122.5x5
142.5x5
160x5 RPE 9.5
Bench vol:
45x5
135x3
185x1
210x1
235x5x5- 14, 4, 4, 4, 5 minute split
Got sixth OHP rep about 3" above forehead, stuck.
Repeat B weight next week, ass coming up on last rep of sets 4 & 5. Last rep of last set terrible, worst form ever.
Slightly dehydrated. Cramping throughout WO.
Last edited by Str8shutr; 08-11-2014 at 11:45 AM.
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08-12-2014, 08:47 AM
#204
8/12: BW: 294 Cycle 9 Week 1
Warmup: No Jump rope
DL:
45x5
105x5
185x3
225x2
265x1
305x1
345x1
382.5x5 RPE 9.5
SQ:
BWx5
45x5
135x5
225x1
275x1
330x5 - 20 minutes
320x5 - 4 minutes
310x5 - 5 minutes
300x5 - 5 minutes
Set up and pulled for sixth rep, but didn't come off ground. Back very fatigued from work. Been cutting 3/4" plate for the past five days.
Last edited by Str8shutr; 08-12-2014 at 09:56 AM.
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08-13-2014, 08:20 PM
#205
(Pre-post, will update tomorrow after WO)
8/14: BW 294 Cycle 9 Week 1
BP:
45x10
120x5
150x5
172.5x3
185x5
215x5
240x7 RPE 9
OHP vol:
45x5
95x2
125x1
150x5x5 - 15, 5, 5, 6, 6 minute splits
Last edited by Str8shutr; 08-14-2014 at 10:13 AM.
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08-15-2014, 09:04 AM
#206
8/15: BW 293 Cycle 9 Week 1
SQ:
BWx5
45x5
135x3
185x2
225x1
275x1
305x1
335x1
365x5 RPE 9
SQ body weight PR! Last time I hit this set I was 304.
Next week is all-time PR territory!
Last edited by Str8shutr; 08-15-2014 at 10:35 AM.
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08-17-2014, 05:51 PM
#207
(Pre-post)
8/18: BW 297 Cycle 9 Week 2
OHP:
45x5
75x5
95x5
115x3
135x3
152.5x3
172.5x4 RPE 9
Bench vol:
45x5
135x3
185x1
210x1
235x5x5 - 18, 4, 4, 5, 5 minute split
OHP rep PR!
All B reps done with good form.
297...whawhat? Still wearing belt on 7th hole, and it's not tight so...
Last edited by Str8shutr; 08-18-2014 at 11:35 AM.
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08-18-2014, 04:59 PM
#208
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