Sean's Novice Log

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July 11, 2018
Morning BW 196.2
@Valens Strength

303 Squat
195 5x6

Press
117.5 5x6

Chins
BW 5x5 probably should’ve done more but was trying to get out of the gym

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July 13, 2018
Morning BW 195.5
@Valens Strength

Squat
300 6x4

Bench TnG
195 6x4

Deadlift
370 12x1 EMOM

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July 14, 2018
Morning BW 193.4
@Valens Strength

DB Press
30 5x8

Pull-ups
5,5,5
Wide Grip Pull-ups
3,4

Curls
30 2x10
27.5 2x10

Conditioning
Sled rope pull then push back to starting point 8 Rounds
25/35/45/55/65/70/75/80#s

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July 16, 2018
Morning BW 194.1
@Valens Strength

Squat
270 5x7

Bench 1ct
160 5x7

Deadlift
370 8x1 EMOM

Conditioning - 3 rounds
10 sand bag toss over shoulder
10cal on air bike
10 barbell press @50% 1RM

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July 18, 2018
Morning BW 192.1
@Valens Strength

303 squat
200 6x5

Press
120 6x5

Chins
5,5,5 2 min rest

Conditioning
Tire flip/box jumps 10 rounds of decreasing reps
10/9/8/7/6/5/4/3/2/1 took 9m30s

July 19, 2018
Morning BW 192.4
@Valens Strength

I have friends visiting tomorrow so needed to sneak training in a day early.

Squat
305 7x3

Bench TnG
200 7x3
This was not easy

Deadlift
350 8x1 EMOM

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July 23, 2018
Morning BW 191.4
@Work Gym

Squat
275 5x7

Bench 1ct
165 3x7
155 7
145 7
Triceps are absolutely wiped

Deadlift
370 8x1 EMOM

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July 24, 2018
@Work Gym

303 Squat
205 6x5

Press
125 6x5

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July 27, 2018
Morning BW 191.7
@Valens Strength

Squat
310 7x3

Bench TnG
202.5 1x3 @10
190 6x3 @8

Deadlift
355 8x1 EMOM

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July 30, 2018
Morning BW 190.8
@Valens Strength

Squat
305 3x3 @7

Bench 1ct
170 3x3 @7

Deadlift
380 6x1 EMOM

Conditioning:
3 rounds of 7 flights of stairs

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August 1, 2018
Morning BW 190.1
@Valens Strength

303 Squat
245 3x1 @8

Press
140 5x1 @8

Chins
BW: 8,8
BW+25: 4,3,3

Conditioning - 5 rounds
25 yard sprint x2
10 push ups (hand release at the bottom)
1 min rest
6m04s