jsa47 log

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Re: jsa47 log

Postby jsa47 » Thu Jan 24, 2013 1:49 am

1/23/13
Squat

Bar x 5
95 x 3
135 x 3
185 x 2
215 x 1
240 x 1
260 x 1
280 x 1
Press
Bar x 5
95 x 5
135 x 2
145 x 1
155 x 1
165 x 1
135 3x3 (30 sec. rest)
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Re: jsa47 log

Postby jsa47 » Thu Jan 24, 2013 11:58 pm

1/24/13
B.W. 145
Squat

Bar x 5
135 x 3
185 x 2
225 x 1
255 x 1
285 x 1
225 3x3 (2:30 rest)
Pullup
B.W. x 3
+25 x 3
+45 x 2
+70 x 1
B.W. x 15
Chain "Rollout"
1 x 10
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Re: jsa47 log

Postby kallefs » Fri Jan 25, 2013 2:41 pm

Heavy pull-ups!
Dum di dum!
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Re: jsa47 log

Postby jsa47 » Fri Jan 25, 2013 6:47 pm

I don't do pullups often. When I do them it's usually a 5x5, I just decided to see how heavy I could go.
1/25/13
Squat

Bar x 3
135 x 3
185 x 2
225 x 1
255 x 1
Bench
Bar x 5
95 x 5
135 x 5
185 3x5 (2:30 rest)
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Re: jsa47 log

Postby jsa47 » Sat Jan 26, 2013 5:52 pm

1/26/13
Back Ext.

B.W. x 10
+25 x 10
Front Squat
Bar x 10
95 x 3
135 x 2
155 x 1
175 x 1
195 x 1
N.G. Cable Rows
210 x 16, 9, 5 (30 sec. rest)
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Location: Georgia

Re: jsa47 log

Postby jsa47 » Sun Jan 27, 2013 6:50 pm

1/27/13
Front Squat

Bar x 5
95 x 3
135 x 3
155 x 2
175 x 1
195 x 1
205 x 1
215 x 1
225 x 1
235 x 1
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Posts: 187
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Location: Georgia

Re: jsa47 log

Postby jsa47 » Tue Jan 29, 2013 1:48 am

1/28/13
Squat

Bar x 5
95 x 3
135 x 3
185 x 2
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
305 x 1
Bench
Bar x 5
135 x 5
195 3x5 (2:30 rest)
Chain "Rollouts"
2 x 10
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Posts: 187
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Location: Georgia

Re: jsa47 log

Postby jsa47 » Wed Jan 30, 2013 1:25 am

1/29/13
Paused Front Squat

Bar x 5
95 x 3
135 x 2
165 x 1
185 x 1
N.G. Cable Row
230 x 16,8,4 (30 sec. rest)
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Location: Georgia

Re: jsa47 log

Postby jsa47 » Thu Jan 31, 2013 1:56 am

1/30/13
S.S. Deadlift

Bar x 5
135 x 3
185 x 2
225 x 1
Deadlift
225 x 1
255 x 1
285 x 1
305 x f
Pause Squat
Bar x 4
135 x 2
185 x 1
225 x 1
255 x 1
275 x f
Press
Bar x 5
115 3x5 (1:30 rest)
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Location: Georgia

Re: jsa47 log

Postby jsa47 » Fri Feb 01, 2013 1:29 am

1/31/13
Pause Front Squat

Bar x 5
95 x 3
135 x 2
185 x 1
205 x 1
Pullup
B.W. +25 x 10,3,2 (30 sec. rest)
Chain "Rollout"
2x10
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Posts: 187
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Location: Georgia

Re: jsa47 log

Postby jsa47 » Fri Feb 01, 2013 10:04 pm

2/1/13
Pause Squat

Bar x 3
95 x 3
135 x 3
185 x 1
205 x 1
225 x 1
245 x 1
265 x f
Bench
Bar x 5
135 x 5
200 3x5 (2:30 rest)
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Posts: 187
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Location: Georgia

Re: jsa47 log

Postby jsa47 » Tue Feb 05, 2013 2:43 am

2/4/13
Rack Pull (from knees)

225 5x5 (60 sec. rest)
Pullup
B.W.+35 5x5 (90 sec. rest)
N.G. Cable Rows
240 4x10 (90 sec. rest)
Curls
70 5x5 (90 sec. rest)
Alt. Curls
20's x 20
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Location: Georgia

Re: jsa47 log

Postby jsa47 » Wed Feb 06, 2013 2:30 am

2/5/13
Bench

90 sec. rest everything
205 5x5
D.B. Press
85's 2x8
Crossover
50's 2x10
Pushdown
150 4x10
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Location: Georgia

Re: jsa47 log

Postby jsa47 » Fri Feb 08, 2013 2:13 am

2/7/13
90 sec. rest on everything
Pullup

B.W. +40 5x5
W.G. Pulldown
190 3x10
N.G. Cable Rows
230 4x10
Curls
80 5x5
Alt. Curls
20's x 23
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Posts: 187
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Location: Georgia

Re: jsa47 log

Postby jsa47 » Sat Feb 09, 2013 1:18 am

2/8/13
90 sec. rest on everything
Bench

215 5x5
D.B. Press
90's x 8, 7
Crossover
35's 2x10 (slow)
Pushdown
160 x 10, 10, 10, 8
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