tales from the rhino pit
Thursday, June 28, 2012
532 cycle 1 week 3 day 1 squat
Warmup sets
170 x 5
215 x 5
260 x 5
Working sets
325 x 3
365 x 3
410 x 8
Assistance
425 lb standing barbell calf raises x 10 x 5
Ab wheel x 10 x 5
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Monday, June 25, 2012
531 cycle 1 week 2 day 4 bench
Warm up sets
120 x 5
150 x 5
175 x 5
Working sets
205 x 3
235 x 3
265 x 9
225 for 5 x 5
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Sunday, June 24, 2012
531 cycle 1 week 2 day 3 dead lift
Warm up sets
205 x 5
255 x 5
305 x 5
Working sets
355 x 3
410 x 3
460 x 8
Pendlay rows @ 225 x 5 for 5
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Friday, June 22, 2012
531 cycle 1 week 2 day 1 squats
Warm up sets
170 x 5
215 x 5
260 x 5
Working sets
300 x 3
345 x 3
385 x 10
Assistance work
Ab wheel x 10 for 5 sets
Standing calf raises @ 405 x 10 for 5 sets
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531 cycle 1 week 2 day 2 military press
Warm up sets
80 x 5
105 x 5
125 x 5
Working sets
145 x 3
165 x 3
185 x 7
Push press pr of 245 x 1
High rows of 135 x 10 for 5 sets.
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Monday, June 18, 2012
531 cycle 1 week 1 day 4 bench
Warm up sets
120 x 5
140 x 5
160 x 5
Working sets
190 x 5
220 x 5
250 x 13
Assistance work
Wide grip bench at 225 for 5x5
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Sunday, June 17, 2012
531 cycle 1 week 1 day 3 dead lift
Warm up sets
205 x 5
240 x 5
280 x 5
Working sets
330 x 5
385 x 5
435 x 10
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Saturday, June 16, 2012
highland games training
Breamar stone best 26 feet 8 inches
Hwfd standing cast 19feet 9inches
Single spin 25feet 4inches
Lwfd standing cast 42feet 1.5inches
Single spin 50feet 3inches
Hh single wind 67feet 5inches
Double wind 69feet 7inches
Lh single wind 87feet 5inches
Double wind 89feet 11inches
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531 cycle one week 1 day 2 military press
Warm up sets
75 x 5
95 x 5
115 x 5
Working sets
135 x 5
155 x 5
175 x 9 failed lock out on 10 but was so close....
Shrugs at 135 dumbell for 20 x 4
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Thursday, June 14, 2012
531 cycle 1 week 1 day 1 squat
Warm up sets
175 x 5
205 x 5
235 x 5
Working sets
285 x 5
325 x 5
365 x 14
Assistance
Standing calf raises @ 405 x 10 for 4 sets
Tendonitis flare, calling it a day...
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6/11/2012. 531 cycle 5 week 3 day 4 bench
Warm up sets
135 x 5
165 x 5
195 x 5
Working sets
245 x 3
275 x 3
305 x 2
Assistance work
Skulls @ 60 x 10 for 5
Close grip @ 135 x 10 for 5
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Sunday, June 10, 2012
531 cycle 5 week 3 day 3 dead lift
Warm up sets
225 x 5
285 x 5
335 x 5
Working sets
405 x 3
465 x 3
515 x 3
Assistance
Pendlay rows @ 225 x 5 for 5 sets
Banded pull ups 5 x 5
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