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Tuesday 8-15-17 / Weight 209 / Garage 95 (Nasty Humidity)
Hack Deadlift (No Belt)
1X5 @ 145
1X4 @ 195
1X3 @ 235
5X2 @ 315 (Straps on the last 3 sets. I think mixed grip is a bad idea on Hacks)
Suitcase Deadlift (No Belt or Strap)
1X1 L&R @ 145
1X1 L&R @ 155
1X1 L&R @ 165 ** PR's
Band Good Morning
2X15 @ Elite Big Silver Band
Music: Led Zeppelin - IV
** My last PR's as a 55 year old
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Thursday 8-17-61 / Weight 208 / Garage 90
KettleBell Halo - 1X24 (12L, 12R) @ 35
Standing Overhead Press (22" Grip, Belt)
1X10 @ 55
1X8 @ 75
1X6 @ 95
1X4 @ 115
1X2 @ 135
1X1 @ 170 ** 5 Lb PR
1X5 @ 125
Rear Lateral Raise
2X15 @ 25's
2 Hand KettleBell Swing
1X50 @ 44
Ab Wheel - 1X10
Music: Lynyrd Skynyrd - Street Survivors
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Saturday 8-19-17 / Weight 209 / Garage 92 (Nasty Humidity)
Snatch Grip Deadlift
1X6 @ 145
1X5 @ 195
1X4 @ 235
1X3 @ 285
1X2 @ 325 (Added Straps)
1X1 @ 375
1X1 @ 425 (Added Belt)
1X1 @ 480 ** 10 Lb SGDL PR
1X3 @ 410 ** 3 Rep PR
Yates Row (16" Overhand Grip)
1X12 @ 145
2X10 @ 190
2 Hand KettleBell Swing
2X25 @ 62
Music: Rush - Vapor Trails
** PR Video - https://www.youtube.com/watch?v=2Laguk4Gtjc
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Light Press / Biceps
Monday 8-21-17 / Weight 208 / Garage 94
2" Axle Bar Press (18" Grip, No Belt)
1X15 @ 35
1X12 @ 55
2X8 @ 75
Hammer Curl
2X10 @ 35's
Ab Wheel - 1X10
Music: Scorpions - Taken By Force
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Tuesday 8-22-17
SSB Pin Squat (Close Stance, Pin-9, Belt)
1X8 @ 65
1X6 @ 115
1X4 @ 155
1X3 @ 205
1X2 @ 245
1X1 @ 295
2X2 @ 335
Rolling Thunder Handle
1X1 L&R @ 75
1X1 L&R @ 100
1X1 L&R @ 110
1X1 L&R @ 120
2X1 L&R @ 130 ** PR's
Band Good Morning
1X20 @ Elite Big Silver Band
Music: Type O Negative - World Coming Down
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Thursday 8-24-17 / Weight 208 / Garage 85
KettleBell Halo - 1X24 (12L, 12R) @ 35
Standing Overhead Press (22" Grip, Belt)
1X10 @ 55
1X8 @ 75
1X6 @ 95
1X4 @ 115
4X2 @ 135
1X3 @ 135
2 Hand KettleBell Swing
1X60 @ 44
Band Pull Apart/Pulldown (From overhead to behind the traps)
1X100 @ Elite FTS Orange Band
Ab Wheel - 1X15
Music: Disturbed - The Sickness
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Saturday 8-26-17 / Weight 209 / Garage 88
Conventional Deadlift (No Belt or Straps)
1X6 @ 145
1X5 @ 195
1X4 @ 235
1X3 @ 285
1X12 @ 325 ** 325 Rep PR
Seated Cable Row
1X12 @ 70
2X12 @ 140
Music: Red Hot Chili Peppers - The Getaway
Rep PR Video: https://www.youtube.com/watch?v=hdiuTelMXXo
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Monday 8-28-17
KettleBell Halo - 1X24 (12L, 12R) @ 35
One Arm KettleBell Press
1X10 L&R @ 35
1X8 L&R @ 44
2X6 L&R @ 53
Hammer Curl
1X12 @ 25's
2X8 @ 40's
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Tuesday 8-29-17 / Weight 208 / Garage 84
Zercher Box Squat (15" Box, Medium/Wide Stance, Belt)
1X6 @ 95
1X5 @ 145
1X1 @ 195
5X2 @ 225
Snatch Grip Shrug (No Belt or Straps)
1X20 @ 145
2X15 @ 175
45 Degree Back Raise
2X12 @ Bodyweight + 25 Lbs.
Music: Iron Maiden - The Book Of Souls
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Thursday 8-31-17 / Weight 208 / Garage 84
KettleBell Halo - 1X24 (12L, 12R) @ 35
Standing Overhead Press (22" Grip, Belt)
1X10 @ 55
1X8 @ 75
1X6 @ 95
1X4 @ 115
2X1,2,3 @ 135 (2 Ladders - 12 Total Reps)
2 Hand KettleBell Swing
1X25 @ 35
1X50 @ 53
Ab Wheel - 1X15
Music: Queensr˙che - Operation Mindcrime
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Saturday 9-2-17 / Weight 208 / Garage 88
Conventional Deadlift (No Straps)
1X6 @ 145
1X5 @ 195
1X4 @ 235
1X3 @ 285
1X2 @ 325
1X1 @ 375
1X1 @ 415 (Added Belt)
1X1 @ 465
1X0 @ 520 *F (Would have been a 5 Lb PR)
1X3 @ 445
SSB Good Morning (Conventional Stance, No Belt)
1X8 @ 85
1X6 @ 145
2X6 @ 155
Music: Rush - Presto
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Sunday 9-3-17
Reverse Hyper - 3X20
Ab Wheel - 2X10
Stretching
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Saturday 9-9-17 / Weight 208 / Garage 86
Low Bar Squat (Medium Stance, Below Parallel, Belt)
1X6 @ 95
1X5 @ 135
1X4 @ 185
1X3 @ 225
1X2 @ 275
1X1 @ 315
Conventional Deadlift (No Belt or Straps)
1X5 @ 235
1X4 @ 285
1X3 @ 325
1X2 @ 375
1X1 @ 415
Music: Rush - Snakes & Arrows
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Tuesday 9-12-17 / Weight 208 / Garage 85
Barbell Row (16" Grip, No Belt or Straps)
1X15 @ 95
1X12 @ 115
1X10 @ 135
2X8 @ 195
45 Degree Back Raise
2X20 @ Bodyweight
Seated Cable Leg Curl (Spud HamStinger)
2X12 L&R @ 20
Music: Alice In Chains - Dirt
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Thursday 9-14-17 / Weight 208 / Garage 96
KettleBell Halo - 1X24 (12L, 12R) @ 35
Standing Overhead Press (22" Grip, Belt)
1X10 @ 55
1X8 @ 75
1X6 @ 95
1X4 @ 115
2X2 @ 140
1X6 @ 120
Pulldown (22" Parallel Grip Bar)
1X15 @ 70
2X10 @ 140
2 Hand KettleBell Swing - 1X40 @ 53
Music: Theatre Of Tragedy - Aegis
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SGDL Cycle - W 1
Saturday 9-16-17 / Weight 207 / Garage 86 (Humid)
Snatch Grip Deadlift
1X6 @ 145
1X5 @ 195
1X4 @ 235
1X3 @ 285 (Added Straps)
1X2 @ 325
1X1 @ 375 (Added Belt)
1X1 @ 390
1X1 @ 415
1X3 @ 305 (No Belt)
Close Grip Pulldown (V-Bar, No Straps)
1X15 @ 70
2X8 @ 145
Music: Amon Amarth - With Odin On Our Side
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Tuesday 9-19-17 / Weight 207 / Garage 97 (Come On Winter!!)
SSB Box Squat (16" Box, Wide Stance, Belt)
1X6 @ 65
1X5 @ 115
1X4 @ 165
1X3 @ 215
5X2 @ 225
Snatch Grip Shrug (No Belt or Straps)
1X20 @ 135
2X10 @ 225
Snatch Grip Row (No Belt or Straps)
2X12 @ 135
45 Degree Back Raise
2X15 @ Bodyweight + 10 Lbs.
Music: Metallica - Hardwired To Self Destruct
* it was 3X3 @ 305 on Saturday
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Thursday 9-21-17 / Weight 207 / Garage 97
KettleBell Halo - 1X24 (12L, 12R) @ 35
Standing Overhead Press (22" Grip, Belt)
1X10 @ 55
1X8 @ 75
1X6 @ 95
1X4 @ 115
2X3 @ 135
2" Axle Bar Curl (17" Grip, No Belt)
1X10 @ 35
2X6 @ 75
Standing Leg Curl
2X50 L&R @ 10 Lb Ankle Weights
Ab Wheel - 1X15
Music: Van Halen - Balance
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SGDL Cycle - W 2
Saturday 9-23-17 / Weight 208 / Garage 94
Snatch Grip Deadlift
1X6 @ 145
1X5 @ 195
1X4 @ 235
1X3 @ 285
1X2 @ 325 (Added Belt & Straps)
1X1 @ 390
1X1 @ 415
1X1 @ 425
3X3 @ 350
Barbell Row (No Belt or Straps)
1X12 @ 135
2X8 @ 205
Music: Tool - Lateralus
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Sunday 9-24-17
Ab Wheel - 1X20
Standing Leg Curl
2X55 L&R @ 10 Lb Ankle Weights
Stretching