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Post by aarsen on May 23, 2016 16:28:28 GMT -5
05/21/16 - 11:00 AM Level 10
Front Squat
45X12 88X10 132X8 176X5
220X3 240X3 260X3
SLDL
132X5 220X3 308X3
352X3 362X3 362X3
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Post by aarsen on May 23, 2016 16:43:28 GMT -5
05/23/16 - 10:30 AM Delbrook rec center
Bench Press
45X40 95X15 135X10 185X5 225X3 275X1 315X1 335X1 - Strict singles
275X6 280X6 285X6 290X6 295X6 - VIDEO
Squat
45X12 88X10 132X8 176X5 220X3 264X1 308X1 352X1
285X6 290X6 295X6 300X6 305X6 - VIDEO
SLDL - deficit
132X5 220X3
264X6 264X6 264X6 264X6 264X6
Incline Bench Press
45X15 95X10 135X8 185X5 225X1 245X1 265X1 275X1
220X6 220X6 220X6
Press
45X8 95X5
135X6 135X6 135X6
Dumbbell flys
25X12 25X12 25X12
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Post by aarsen on May 23, 2016 16:56:07 GMT -5
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Post by aarsen on May 25, 2016 9:13:29 GMT -5
05/24/16 - 6:30 AM Level 10
Front Squat
45X10 88X8 132X5 176X3
220X3 240X3 250X3
Machine t bar row
100X8
160X8 180X8 180X8
Lat pulldowns machine
100X8
160X8 160X8 160X8
Chins
X16 X12 X12
JM press
45X8 95X8
135X8 135X8 135X8 135X8 135X8
Ez bar curls
20X8 70X8
88X8 88X8 88X8 88X8 88X8
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Post by aarsen on May 28, 2016 11:22:25 GMT -5
05/25/16 - 5:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1 308X1 352X1
SLDL
132X6 220X3 264X3 308X3 352X3 372X3
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Post by aarsen on May 29, 2016 21:41:12 GMT -5
05/29/16 - 2:50 PM Delbrook rec center
CG bench press
45X40 95X15 135X10 185X5 225X3 275X1 315X1 325X1
245X8 245X8 255X8 265X8 265X8 - VIDEO
Deadlift
132X5 220X3 308X2 352X1 396X1 450X1 - all hook grip
407X6 - straps from here 407X6 407X6 407X6 407X6 - VIDEO
Front Squat
45X10 88X8 132X5 176X3 220X3 230X3 240X3
Incline dumbbell bench press
50X8
75X8 75X8 80X8 80X8 80X8
BN press
45X8
100X8 105X8 110X8 115X8 120X8
Ran out of time - I'll do pec deck tomorrow after arms
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Post by aarsen on May 29, 2016 21:53:44 GMT -5
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Post by aarsen on Jun 4, 2016 13:03:05 GMT -5
05/30/16 - 5:30 PM Level 10
Front Squat
45X10 88X8 132X5 176X3 220X3 240X3 250X3
T bar machine rows
100X8
160X8 180X8 180X8
Lat pulldowns - cheating
100X8
160X8 160X8 160X8
Chins
X16 X12 X12
trained arms - forget
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Post by aarsen on Jun 4, 2016 13:06:33 GMT -5
05/31/16 - 5:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1 308X1 328X1
Deficit Stiff leg deadlifts
132X5 220X3 308X3 318X3 328X3
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Post by aarsen on Jun 4, 2016 13:13:53 GMT -5
06/02/16 - 6:00 AM Level 10
Bench Press
45X40 95X15 135X10 185X5 225X3 275X1 315X1 335X1 (paused singles)
280X6 285X6 290X6 295X6 300X6 - VIDEO
Incline Bench Press
45X20 95X15 135X8 185X5 225X1 245X1 265X1
225X6 225X6 225X6
Press
45X8 95X5
135X6 135X6 135X6
Dumbbell flys incline
30X12 30X12 30X12
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Post by aarsen on Jun 4, 2016 13:17:19 GMT -5
06/02/16 - 5:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1 308X1 352X1
290X6 295X6 300X6 305X6 310X6 - VIDEO
SLDL
132X5 220X3
308X6 313X6 318X6 323X6 328X6
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Post by aarsen on Jun 4, 2016 13:24:22 GMT -5
06/03/16 - 5:00 PM Level 10
Front Squat
45X10 88X8 132X5 176X3 220X3 230X3 240X3
T bar rows machine
100X8
160X8 180X8 200X8
Lat pulldowns
100X8
160X8 180X8 180X8
MDBX
65X12
120X8 120X8 120X8 120X8 120X8
ez bar curls ( -2 )
20X8 70X8 80X8 90X8 100X8
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Post by aarsen on Jun 5, 2016 20:04:18 GMT -5
06/04/16 - 11:30 AM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1 308X1 352X1
318X3 328X3
SLDL - deficit
132X5 220X3
308X3 308X3 - normal grip
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Post by aarsen on Jun 5, 2016 20:19:30 GMT -5
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Post by aarsen on Jun 7, 2016 21:19:42 GMT -5
06/06/16 - 6:00 AM Level 10
Close grip bench press
45X40 95X15 135X10 185X5 225X3 275X1 315X1
245X8 255X8 255X8 265X8 255X8
Incline dumbbell bench press
55X8
80X8 80X8 80X8 80X8 80X8
BN press
45X8
100X8 105X8 110X8 115X8 120X8
Incline dumbbell flys
25X15 25X15 25X15
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Post by aarsen on Jun 7, 2016 21:23:28 GMT -5
06/06/16 - 5:30 PM Level 10
Deadlift
132X5 220X3 308X2 352X1 396X1 440X1 460X1 - VIDEO
406X6 416X6 - VIDEO 396X6
Front Squat
45X10 88X8 132X5 176X3 220X3 230X3 240X3
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Post by aarsen on Jun 7, 2016 21:25:51 GMT -5
06/07/16 - 5:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1 308X1 338X1
T bar rows machine
100X8
160X8 180X8 200X8
Lat pulldowns
100X8
160X8 180X8 180X8
Chins - palms facing me
X16 X12 X10
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Post by aarsen on Jun 7, 2016 21:37:16 GMT -5
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Post by aarsen on Jun 8, 2016 21:47:31 GMT -5
06/08/6:30 PM Level 10
Front Squat
45X10 88X8 132X5 176X3 220X3 230X3 240X3 250X3
SLDL
220X3 308X3 352X3 372X3
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Post by aarsen on Jun 11, 2016 11:44:02 GMT -5
06/10/16 - 6:00 AM Level 10
Bench Press
45X40 95X15 135X10 185X5 225X3
275X1 315X1 335X1
285X6 290X6 295X6 300X6 305X6 - VIDEO
Incline Bench Press
45X15 95X12 135X8 185X5 225X1 245X1 265X1
230X6 230X6 230X6
Press
45X8 90X5
134X6 134X6 139X6
Pec Deck
125X12 135X12 145X12
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Post by aarsen on Jun 11, 2016 11:52:43 GMT -5
06/10/16 - 4:30 PM Level 10
Squat
45X12 88X10 132X8 176X5 220X3 264X1 308X1 352X1
295X6 300X6 305X6 310X6 315X6 - VIDEO
SLDL - deficit
220X3
264X6 274X6 284X6 294X6 304X6
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Post by aarsen on Jun 11, 2016 12:03:17 GMT -5
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Post by aarsen on Jun 12, 2016 21:30:54 GMT -5
06/11/16 - 2:30 PM Canada games
Front Squat
135X5 185X3 225X3 245X3 265X3 275X3
BB rows
135X8 155X8 175X8 185X8 185X8 185X8
Chins
X16 X13 X12
MDBX
65X12
110X15 110X15
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Post by aarsen on Jun 12, 2016 21:33:00 GMT -5
06/12/16 - 2:00 PM Delbrook rec center
Squat
135X8 185X5 225X3 275X1 315X1 355X1
335X2 340X2
SLDL
135X5 225X3 315X3 365X3
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Post by aarsen on Jun 14, 2016 22:51:36 GMT -5
06/14/16 - 6:00 AM Level 10
CG bench press
45X40 95X15 135X10 185X5 225X3 275X1 315X1
255X8 275X8 - VIDEO 245X8
Incline dumbbell bench press
55X8
80X8 80X8 80X8 80X8 85X8
BN Press
45X8 95X5
115X8 125X8 130X8
Pec Deck
115X15 115X15 115X15
06/14/16 - 6:20 PM Level 10
Deadlift
132X5 220X3 308X2 352X1 396X1 440X1 460X1
406X6 426X6 - VIDEO 396X6
Front Squat
132X5 176X3 220X3 230X3 240X3
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