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Thursday 7/10/08
Shoulder Medly
260 Log Clean and Jerk
255 Clean and Jerk
240 Axle Clean and Jerk
185 Water-filled Keg
130 Dumbbell Clean and Jerk
The whole circuit several times: best time was 17.42 seconds.
Squats
Bar*10
135*7
225*5
315*5
405*5
495*2
545*0
545*1
495*3
405*2 --> 405*3 atg pause
Karlsen Squats
315*6
405*6
585*6
765*1
765*5
Sunday 7/13/08
Yoke
200*75 ft
200*75 ft
380*75 ft
380*75 ft
470*75 ft
560*75 ft
640*75 ft - 19.2 seconds
640*75 ft - 19.9 seconds
640*75 ft - 17.4 seconds
I kept eliminating mistakes from each run, ending with a form that was much better. One more week of these and I should be good to go for the comp. Goal is <15 seconds for the comp (630*75 ft)
Deadlifts
135*6
225*5 quick singles
315*5 quick singles
405*3 quick singles
495*2 quick singles
545*1 quick single
585*1 quick single
525*3 VERY quick singles, esp the last one - it flew up.
Mid back cable rows
Warm-up set*7
Stack*7
Stack + 25 lb plate*7
Stack + 25 lb plate*7
Stack + 25 lb plate*10 + hold
Ab wheel rollout
3*10
Monday 7/14/08
9:30 at night, underfed, and tired but angry. Worked out for the first time where I know my ex works out, and the high probability of seeing her made it adrenaline fucking CITY. *angry face*
Bench
No lift-off or spot
Bar*7
135*6
225*5
315*3
405*2
455*1
Lift off/spot
495*1
No lift-off or spot
405*7
225*35
Tuesday 7/15/08
All with a slight incline - simulated the 28,000 bus pull in a few weeks. If I remember right, the paired sets were about twice as hard as the bus last year.
Truck Pull
Ford Ranger*70 ft
Ford Ranger*70 ft
Chevrolet Silverado*70 ft
Ranger + Silverado*10 ft - tore the soles off my shoes. Literally.
Ranger + Silverado*50 ft - Used Mark's rock climbing shoes
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Suffer either the pain of discipline, or the pain of defeat.
Sic gorgiamos allos subjectatos nunc.
Log: sherdog.net/forums/f49/ascendants-training-log-724586.html
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