2019:DL500/SQ400/BP300@175

Discussion in 'Logs' started by CootersTowing, Dec 23, 2018.

  1. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    DAY 1: am: BP, hbp, pallof pm: c2
    DAY 2: am DL, sldl, suitcase pm c2
    DAY 3: am SQ, ohp, plank pm c2

    hbp = high bench pull (aka barbell seal row)
     
    #1 CootersTowing, Dec 23, 2018
    Last edited: Jan 4, 2019
  2. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Monday Dec 24, 2018

    weight x reps x sets

    SQ 205x5x3
    BP 175x5x3
    DL 295x5x1
     
  3. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Wednesday Dec 26, 2018

    weight x reps x sets

    SQ 215x5x3
    BP 185x5x3
    DL 305x5x1
     
    #3 CootersTowing, Dec 26, 2018
    Last edited: Dec 28, 2018
  4. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Friday Dec 28, 2018

    weight x reps x sets

    SQ 225x5x3
    BP 190X5X3
    DL 315X5X1
     
  5. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    sunday dec 30

    HBP 165x5x3
    smith-machine plank 75lb 30s, 30s, 20s
    2-count cable pallof 47.5x5x4
    suitcase march 60lbx20stepsx4
     
  6. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Monday Dec 31, 2018

    weight x reps x sets

    SQ 235x5x3
    BP 195X5X3
    DL 315X5X1
     
  7. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Wednesday Jan 2, 2019

    weight x reps x sets

    SQ 245x5x3
    ohp 115x5x3
    plank 70x30secx3
     
  8. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Thursday Jan 3, 2019

    BP 205x5x3
    hbp 175x5x3
    pallof 50x5x2
     
  9. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Friday Jan 4, 2019

    weight x reps x sets

    DL 225x12x1 slight adductor pull. stopped before work sets
    sldl 225x5x5
    suitcase 80lbx30secx4
     
  10. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Saturday Jan 5, 2019

    weight x reps x sets

    SQ pulled adductor so skipped
    ohp 120x5x3
    plank 75x30sec, 30sec, 20 sec
     
    #10 CootersTowing, Jan 5, 2019
    Last edited: Jan 6, 2019
  11. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Sunday Jan 6, 2019

    weight x reps x sets

    BP 210x5x3
    hbp 180x5x3
    pallof 50x6x2
     
  12. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Friday Jan 11, 2019

    weight x reps x sets

    BP 215x5x3
    hbp 185x5x3
    pallof 50x7x2
     
  13. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Saturday Jan 12, 2019

    weight x reps x sets

    DL 225x12x1 slight adductor pull. stopped before work sets
    sldl 245x5x5
    suitcase 90lbx 30 sec hold x 2
     
  14. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Friday Jan 18, 2019

    weight x reps x sets

    BP 220x5x3
    hbp 190x5x3
    pallof 50x8x2
     
  15. 4xtra

    4xtra 4XTRA

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    dont forget to bomb the core area
    upload_2019-1-19_20-55-51.jpeg [​IMG]
    [​IMG][​IMG]
     
  16. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Saturday Jan 19, 2019

    weight x reps x sets

    SQ 205x5x3 adductor still not right
    ohp 125x5x3
    plank 75x30sec, 30sec, 22 sec


    I do one loadable isometric core exercise every day:
    cable-column pallof press
    smith machine weighted plank
    suitcase deadlift hold
     
  17. CootersTowing

    CootersTowing pacific northwest south of the 49th

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    Sunday Jan 20, 2019

    weight x reps x sets

    DL 300x5x1 adductor still not right
    sldl 225x5x4
    suitcase 90x 20sec, 20sec,
     

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