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Post by 3speed on Jan 2, 2017 15:27:04 GMT -5
1/1/17 New Year's Day
Warmed up with Plate Snatches
Front Squat 135 X 5,5 185 X 3,3,3
Deads 225 X 5 315 X 3 405 X 15 singles
First day in gym in almost 4 weeks - severe back spasms. Easy session - walked out feeling refreshed.
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Post by 3speed on Jan 2, 2017 15:30:17 GMT -5
1/2/17
Warmed up with Plate Snatches
Bench 135 X 8 185 X 8 225 X 8,8,8
Preacher Curls 67 X 8 87 X 8 117 X 4
Javelins 35 X 8,8,8 each arm
Another quick, light session. Sweating a whole lot more with these quick sessions that I ever have with my regular heavy days. Feels good.
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Post by 3speed on Jan 7, 2017 15:21:17 GMT -5
Saturday 1/7/17
Warm up with plate snatches
Front Squat 135 X 5, 3 185 X 3, 3
Deadlift 225 X 5 315 X 3 405 X 1 475 X 15 singles
Done
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Post by treders on Jan 8, 2017 10:57:20 GMT -5
Looking forward to following along 3speed
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Post by 3speed on Jan 9, 2017 6:22:05 GMT -5
Thanks treders. I'm glad to see that you're still lurking.
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Post by 3speed on Jan 9, 2017 19:58:24 GMT -5
Monday 1/9/17
Plate snatches
High Bar Squat 135 X 8,8 225 X 8 315 X 8,8,8
Single Leg Extensions 120 X 8,8,8 each leg
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Post by 3speed on Jan 12, 2017 17:57:26 GMT -5
1/11/17
Squat 135 x 8 225 x 8 315 x 8 385 x 6 445 x 4 505 x 2 565 x 1 535 x 2 505 x 4
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Post by 3speed on Jan 15, 2017 20:21:41 GMT -5
Sunday 1/15/17
Front Squat 135 x 5,3,3 185 x 3,3
Deads 135 x 5 225 x 5 315 x 5 405 x 2 455 x 1 505 for 10 singles
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Post by dbunch on Jan 17, 2017 17:10:46 GMT -5
Your numbers are looking good
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Post by 3speed on Jan 17, 2017 17:31:48 GMT -5
Thank you Dan
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Post by 3speed on Jan 18, 2017 20:50:46 GMT -5
1/18/17
Bench 135 x 8 185 x 8 225 x 6 255 x 4 295 x 2 325 x 1 345 x 1 325 x 1 305 x 2 275 x 4 245 x 10
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Post by Ryan on Jan 19, 2017 10:46:24 GMT -5
Woody, assuming this includes warmup and work, right?
Also, what sort of other stuff do you do? Like any dynamic warmups, etc? That goes for bench, dead and squat.
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Post by 3speed on Jan 20, 2017 18:07:46 GMT -5
Woody, assuming this includes warmup and work, right? Also, what sort of other stuff do you do? Like any dynamic warmups, etc? That goes for bench, dead and squat. That was the entire workout except for the Plate snatches that I did to warm up. I do these before every training session regardless of what I'm training. Squats: I usually take 2 sets each with my first 2 weights just to warm up. Bench: Just the plate snatches Deads: I usually do 4 or 5 sets of very low front squats to warm up here. That's it. I keep it simple. I don't really do anything else - no prehab, no rehab, no foam rolling, no special stretches and I mainly stick with the "Big 3". I know it sounds boring, but it's effective. The only concession I make is a high rep day with 65-70 percent of my 1rm occasionally just for tendon health. Oh, almost forgot - if my elbows start bothering me, I throw in some very light, very high rep straight bar curls.
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Post by 3speed on Jan 24, 2017 6:55:03 GMT -5
Monday 1/23/17
Bench 135 x 8,5 185 x 5 225 x 3 255 x 3 285 x 3 315 x 1 325 x 1
Squat 135 x 5,5 225 x 5 315 x 5 405 x 2 495 x 1 525 x 1
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Post by 3speed on Jan 24, 2017 19:37:39 GMT -5
Tuesday 1/24/17
Bench 135 x 8,5 185 x 5 225 x 3 255 x 3 285 x 3 315 x 1 335 x 1
High Bar Squat 135 x 5,5 225 x 4 315 x 3 405 x 2 475 x 1
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Post by 3speed on Jan 25, 2017 20:13:05 GMT -5
Wednesday 1/25/17
Bench 135 x 8,5 185 x 5 225 x 3 255 x 3 285 x 3 315 x 1 335 x 1
Squat 135 x 5,5 225 x 4 315 x 3 405 x 2 495 x 1 545 x 1
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Post by 3speed on Jan 26, 2017 19:39:47 GMT -5
Thursday 1/26/17
Bench 135 X 8,5 225 X 3 255 X 2 285 X 1 315 X 1 335 X 1
High Bar Squat 135 X 5,5 225 X 4 315 X 3 405 X 2 455 X 1 485 X 1
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Post by 3speed on Jan 27, 2017 22:08:13 GMT -5
Friday 1/27/17
Trap Bar 250 x 5,3 340 x 3 430 x 3 480 x 1,1,1 Haven't done these in over 20yrs. Wanted another heavy compound exercise for quads and these did the job nicely.
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Post by Ryan on Feb 3, 2017 11:21:59 GMT -5
happy bday Woody!
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Post by 3speed on Feb 3, 2017 15:58:10 GMT -5
Thank you Ryan
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Post by treders on Feb 3, 2017 18:35:10 GMT -5
Happy Birthday 3speed
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Post by 3speed on Feb 3, 2017 22:44:24 GMT -5
Thank you treders.
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Post by osu122975 on Feb 4, 2017 15:06:27 GMT -5
When you continue to have those kind of numbers, I don't acknowledge birthdays because you just don't seem to get any older!
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Post by 3speed on Feb 4, 2017 18:30:02 GMT -5
Thank you for the wishful thoughts Eric. It is definitely getting harder and harder to stay mostly healthy doing this. It's getting harder but I'm not ready to surrender just yet.
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Post by Ryan on Mar 20, 2017 8:05:10 GMT -5
everything ok Woody?
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