Tuesday, 11/10/09
This is the second day of the deloading week, so volume will be lower as will intensity.
Dumbbell Clean & Push Press: 60×12/80×8 in 1 min./80×8 in 1 min./.
Drop Snatch: 45×6/65×3/85×3/95×3/105×3/.
Dumbbell Lateral & Front Raises, x 15: 3×20#
Dumbbell Windmills: big time flexibility issues, especially going to my right.
Lat Pulldowns, x 10: 140×10/160×10/160×5/150×5/.
Thursday, 11/12/09
High Pulls: 95×10/135×6/155×6/155×6 w/straps/155×6 w/straps/.
Split Squats: This is a tough one for me and I did re-injured my left groin. Not too bad, though. 95×5/105×6/115×6/115×3 (injured groin, finished w/6 on the right).
Dumbell Press, flat bench: 20×10/50×10/55×6/60×8/.
Incline Flyes: 20×10/25×10/25×10/.
GHR, + 10# : w/2 mini bands, 8/w/1 mb: 6/ w/no bands, 8/.
Saturday, 11/14/09
Power Clean, below the knees: 90×5/90×5/113×5/123×3/123×3/.
Incline Bench Press x 3, 2 mb: narrow grip-65/85/85/85. Medium grip-95/95/. Wide grip-95/95/.
Drop Push Ups, elevated on benches: 3×5.
Medley-Prowler Pushes + 200# and 200# sandbag carries, 80 feet each. 2 sets. I did not have anything for a 3rd set.
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