Conditioning

CONDITIONING
Mock Hill Sprints
1:45 incline walk :15 sprint x 15


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5/5/5 Bench

Bench
5x205,235, 10x265(PR)

Incline DB Bench
10x65,75

Hammer Strength Incline
10x180,180

Dips
10,10,7,10

DB Fly
10x40x4 sets

Tricep Pressdown
15x60,75,75,75


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Cardio

30 min incline walking


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Conditioning

MOBILITY
Agile 8

CONDITIONING
Kettlebell "box of death"
Tabata - Renegade Row
Barbell Circuit x 5 Rounds = 250 reps




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Arms

MOBILITY
Clean the gym x 45 minutes

HYPERTROPHY
More Tricep and Bicep sets than I usually do in a month


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Thanksgiving Conditioning

MOBILITY
Foam Roller
Agile 8

CONDITIONING
Tabata - Squat Thrushers
Tire Flips - 4 man relay - 1.5x around the building.
Prowler
4x90
2x140
3x190 + 1x190 low handle

The Ladies did
Tabata,Prowler, sled drags, and 2-person tire flips.

Awesome to see 9 people with the devotion to come out on Thanksgiving morning at 7am.


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Conditioning

CONDITIONING
Mock Hill Sprints
1:45 incline walk
:15 incline sprint x 15

MOBILITY
Foam Roller
Static Stretching




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5/5/5 OHP

MOBILITY
Simple 6

STRENGTH
Ric-OHP
5x125,140, 7x160(PR)
Tim ??x9(PR)

HYPERTROPHY
BB Bent Row
10x135,155,175,225

Trap Bar Shrugs
15x205,295,295,295

Bent Over Lateral Raise
15x25,30,30,30

BB Fat Gripz Curl (forearm rehab)
15x40x4 sets

CONDITIONING
100 reps misc Kettlebells

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AM Cardio

LOW INTENSITY CARDIO
10 min incline walking w/60#
10 min incline walking


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Bench

MOBILITY
Simple 6

STRENGTH
Bench = none/deload

HYPERTROPHY
Incline DB Press
12x55,60 10x65,70

Dips
4x10xBWT

DB Fly
15x30,30,35,35

Pressdowns-Rope
15x60,60 11,10x75

CONDITIONING
Kettlebell Circuit x 2




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Lower

Easing back into things. Will be starting a new 5/3/1 cycle on Monday.

Leg Press
15x8 plates,10,12,14

Leg Extension
15x90x4 sets

Leg Curl
15x110,120,120,130

Decline Sit Up
20,20,20,20

AM Conditioning

30 min Conditioning
4:30 incline walk / :30 incline sprint x 6



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Conditioning

Deload from lifting this week after last Saturday's meet. I'll use this week to start to bring my conditioning back up after focusing on strength the last 4-6 weeks.

Today:
4:30 incline walk / :30 incline sprint x4

BWT 242.6


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Tim's Meet Report

Squat 325 (pr)
bench 260(pr)
dead 408 (pr)
at 165 co-eff. 624(pr)

Tim took second by coefficient in the men's masters 40-44.


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Meet Update

More details later:
Squat 501 (PR)
Bench 341 (PR)
Deadlift 578 (PR)
Total 1420 (PR)

Went 9 for 9 with 4 PR's. The 501 squat was brutal, but I definitely left some on the table with bench and deadlift.


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Deload - Meet Week

Wed. - Nothing

Thu. - 10 min incline walking
Foam Roll
Band Stretching
BWT 237.5

To be sure I'm at <242 Friday at 4:00pm for weigh in I need to be at 235 Friday AM. Water load will continue today and them be cut off by 9pm tonight - that should drop the extra 3lbs. If not, I'll resort to the sauna.


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Meet Week AM Cardio

Foam Rolling
30 min incline walking

BWT 240


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Meet Week Deload/Recovery

Foam Rolling
Band Stretching

Did some light squat reps with the cambered bar to keep from straining my forearms.


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Meet Week Cardio

30 min incline walking

Just doing enough cardio to keep things from stiffening up this week.


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Video of 500 squat attempt w/anxious spotter

Meet Prep Sun AM

Upper and Lower Foam Rolling and Band stretching.

I had planned on doing a couple of light workouts early this week but my forearms are still throbbing from Thursday's squat fiasco. Will probably just stick with the bands and foam rolling to rest my forearms for the meet.

Forearms, like abs, don't get are Ron of thought as far as their function - until they are sore or injured and you quickly realize you use them for EVERYTHING.


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5/3/Opener Squat Night

I decided not to do the 5/3/1 protocol tonight and just work up to an opener approx 440.

5x135, 5x225, 3x275, 1x315, 1x405, 1x440 the 440 felt pretty easy so I decided to give 500 a shot.

I had tried and missed 500 twice before in the gym. Tim was the only regular that was there so I had to recruit a couple of guys to side spot. They were given the instruction to not touch the bar unless Tim or I said "take". I was about 80% of the way up, all was good and I was already celebrating a 15# PR in my head when one of the spotters grabbed and lifted the bar. This caused all the weight to shift over to the other side and my squat quickly became a 500# BB side bend. The spotter on the other side couldn't lift his end at that point so I had to dump the whole thing over my head. The bad news is that I still haven't hit a 500 squat - the good news is I now know that I can.

At this point my adrenaline and a bit of irritation had me a bit shaky so I decided to do the rest of my workout on Saturday. Monday and Tuesday will be deload days and then Wed-Fri off before the meet on Saturday 11/13. I'm looking forward to hitting a squat PR at the meet when it counts.

5/3/opener Bench 5/3/1 OHP

Bench
5x240, 3x270, 1x315 (w/pause)

OHP
5x135, 3x155, 2x175 (PR)

Dips 10,15

Neutral Grip Chins
5,5

DB Row
20x80

VLR 15,15


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AM Cardio

40 min incline walking


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5/3/opener Deadlift

5x420, 3x480, 1x525, mx525, 1x525
Good News=I discovered a HUGE technique issue with my deadlift.
Bad News=It's less than 2 weeks until the meet.

I discovered that my "hip snap" which has always been a huge strength of mine has become non existent. I dropped back down and did several reps with corrected form which made a huge difference, unfortunately when the weight got heavier my "snap strength" couldn't keep up. I see a lot of kettlebell swings and Romanian deads in my future.

KB Swings
20x53, 15,15x70
Band Ab Pull Downs
20,20,20xavg band



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