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Post by Brent W on Mar 11, 2013 19:52:26 GMT -5
March 11
High Bar Squat ATG Beltless 275 x 3, 315 x 6, 335 x 4, 285 x 8
Bench Medium Grip 2 Second pause / explosive 225 x 4, 255 x 2 x 4, 225 x 6, x 195 x 8
Box Squat beltless w/ medium bands 225 x 4 x 4
Good morning w/ medium bands 225 x 4 x 3
Barbell rows 225 x 6 x 3
Chinups Bodyweight x 20
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Post by Brent W on Mar 13, 2013 23:41:41 GMT -5
March 13
Bench 255 x 2 x 2, 265 x 4
w/ 60lbs chain / 2 second pause 185 x 2, 205 x 4 x 5
close grip 185 x 8, 185 x 6
Good mornings 185 x 10 x 3
Lat pulldowns / face pulls x 10
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Post by Brent W on Mar 16, 2013 17:57:32 GMT -5
March 16
BWT 190
Squat 365 x 2, 385 x 2, 405 x 1, 415 x 1, 390 x 4
Bench 225 x 4, 275 x 1
Light Bands, long pause w/ speed 135 x 2, 165 x 2, 185 x 2 x 2, 165 x 4 x 2 225 x 6 (no bands)
High Bar Squat (beltless) 275 x 4 x 3
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Post by Brent W on Mar 18, 2013 19:26:46 GMT -5
March 18
Bench 255 x 2, 275 x 1, 285 x 1, 300 x 1 255 x 4 x 4 (long pause, explosive)
Close Grip 235 x 3 x 2
Dumbell floor press w/ neutral grip 90's x 6 x 2, 100's x 6 x 2
Close Grip, long pause / explosive 165 x 10 x 3
Pulldowns Sets of 6
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Post by Brent W on Mar 22, 2013 20:10:31 GMT -5
March 19
High bar squat 275 x 3, 295 x 2, 315 x 1
Box squat 225 x 3
Good Mornings 295 x 4
March 22
Bench 275 x 1, 295 x 1, 315 x 1 275 x 3 (2 second pause / explosive)
w/60 lbs chain
225 x 3 x 4
Bent over rows 205 x 8 x 3
Pulldowns sets of 8
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Post by Brent W on Mar 23, 2013 23:14:34 GMT -5
March 23
BWT 192
Deadlift (beltless) 405 x 2, 495 x 2, 545 x 1 x 3
w/ medium bands (beltless) 405 x 6, 455 x 3, 475 x 3 x 3
Explosive (beltless) 365 x 4 x 3
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Post by Brent W on Mar 25, 2013 19:05:45 GMT -5
March 25
Bench Press (pause / explosive) 225 x 2, 255 x 2, 275 x 2
Light bands 155 x 4, 175 x 2
Floor Press 245 x 4 x 4
Close Grip 185 x 10 x 3
Single arm rows Sets of 10
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Post by Brent W on Mar 27, 2013 19:34:18 GMT -5
March 27
BWT 193
Squat 365 x 2, 405 x 1, 410 x 3
w/ heavy bands 315 x 3, 355 x 2 x 2
Squat 315 x 8
Bench (long pause / explosive) 185 x 6 x 7
Rack pulls (pin 2" below knees) 495 x 4 x 4
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Post by Brent W on Mar 30, 2013 12:46:45 GMT -5
March 30
Bench Press - all reps pause from here on in 275 x 2, 295 x 2, 280 x 3
w/ 60 lbs chains 240 x 2 x 6
Floor press 275 x 3, 275 x 2 x 2
Bent over barbell rows 185 x 10, 205 x 8, 245 x 6 x 3
Lat pull down - 3 sets of 6
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Post by Brent W on Mar 31, 2013 13:00:25 GMT -5
March 31
Deadlift - deadlift training are always paused reps 405 x 2, 495 x 2, 545 x 2, 585 x 1, 645 x 1, 595 x 1 x 2 455 x 6 x 2, 455 x 8 (beltless / explosive)
High bar box squats w/ medium bands 235 x 4, 275 x 4, 285 x 3, 295 x 3 x 3 225 x 8 (w/ bands and no box - ATG)
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Post by McLifter on Apr 1, 2013 18:05:24 GMT -5
Training is looking good Brent!
Just a note of caution when you go to this meet in Minnesota. Check the entry list to make sure you are not competing with any lifters that are suspended by either the CPU or the USAPL. The reason is that the CPU constitution has a rule about this and I don't want you getting penalized because you were not aware of it.
Call me if you have any questions.
Brock
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Post by Brent W on Apr 4, 2013 20:14:57 GMT -5
April 1
BWT 196
Bench (long pause / explosive) 225 x 6 x 6
Close grip 185 x 10 x 3
April 4th
Squat 365 x 2, 405 x 2, 435 x 1, 455 x 1, 430 x 2, 375 x 8
Rack Pull (pin 1" below knees) 405 x 1, 495 x 1, 585 x 1, 675 x 2, 675 x4(PR)
High bar squat (atg / beltless) 275 x 6 x 3
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Post by Brent W on Apr 5, 2013 13:23:07 GMT -5
April 5th
Bench Press 275 x 2, 285 x 1, 295 x 1, 280 x 4, 275 x 4, 275 x 3 x 3
Floor Press 275 x 2, 255 x 4 x 2
Lat pulldowns - sets of 6 - 8
Face pulls - sets of 12
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Post by Brent W on Apr 7, 2013 20:22:42 GMT -5
April 7th
Bench 225 x 6, 275 x 2, 285 x 1, 295 x 1, 295 x 1
Light bands 185 x 3(PR), 195 x 2(PR), 185 x 3 x 4
Close grip 205 x 8, 205 x 10 x 2
Reverse flys, rotator cuff exercises , sets of 10
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Post by Brent W on Apr 8, 2013 20:00:22 GMT -5
April 8th
High Bar Squat (beltless) 275 x 2, 315 x 2, 335 x 2 x 2, 275 x 10
Deadlift (beltless) 405 x 2, 495 x 2, 545 x 1, 585 x 1
Explosive / beltless 495 x 6 x 3, 405 x 10
Core work 4 sets, circuit
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