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Old 02-29-2012, 12:40 PM   #21
David Russell
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Re: David's log 2012

Wed

ME Back squat
220lb x 5
ME Press
130lb x 5
both lifts had me a little psyched out
but were not a big deal once I got going
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Old 03-07-2012, 12:13 AM   #22
David Russell
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Re: David's log 2012

Tue

Dig 5 cubic yd hole w/ shovel + brother
3 hours

ME Deadlift
315lb x 5
ME Pull-up
52.5lb x 5
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Old 03-07-2012, 02:02 PM   #23
David Russell
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Re: David's log 2012

Wed

ME Back squat
225lb x 5
ME Press
135lb x 5
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Old 03-09-2012, 12:33 AM   #24
David Russell
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Re: David's log 2012

Thu
ME Row
5x 155lb
ME Deadlift hold, double-overhand
15 sec 270lbf(.5sec short)
ME BB crushers
5x 160lb

Metcon
Death by 115 lb thruster
8 rounds
Wrist flexibility needs some work
and this was good for it
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Old 03-09-2012, 06:21 PM   #25
David Russell
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Re: David's log 2012

Fri

Run
1 mile (5:53)
rest 9 minutes
1 mile worh of intervals
0:30 on, 1:00 off
10 rounds + 12 sec
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Old 03-11-2012, 01:45 PM   #26
David Russell
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Re: David's log 2012

Sun

Run
400m x 3, 2:00 rest
76,77,70 sec

ME Front squat
5x 185lb
ME Bench
5x 200lb
I failed on #5 so I reracked and did one more
(took 8-10 seconds)
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Old 03-12-2012, 11:39 PM   #27
David Russell
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Re: David's log 2012

Mon

Run
400m in 70sec rest 5:00
800m x2 in 2:54 and 3:21with 5min rest
Wow, really fell apart on the last 800

ME deadlift
325lb x5
ME pull-up
55lb x5
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Old 03-14-2012, 11:27 PM   #28
David Russell
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Re: David's log 2012

Wed

ME Back squat
240lb x5 huge battle to get this 15lb pr
Maybe a little over ambitious, form was junk on last rep

ME Press
140 x 4 failed on #5, felt unresolved ... so
1x 140,140,150... better
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Old 03-15-2012, 10:57 PM   #29
David Russell
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Re: David's log 2012

Thu
AM
Run
1M in 5:57 rest 9 min
1M of 1min run, 2min rest
5 rounds + 10 sec
Not motivated this morning,
my mile time reflected it

PM
ME Row
5x 165lb failed on #5
ME Deadlift hold
Double overhand
14sec x 285lb oops! 5lb more than intended
Mixed grip
9 sec x 335 lb
10 sec x 355 lb
ME BB crushers
5x 165lb
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Old 03-18-2012, 01:58 AM   #30
David Russell
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Re: David's log 2012

Sat
was supposed to do ME front squat&bench
Squat station was taken so did clean 135 x 5
Tried 185... not even close
Bench was supposed to be 205x 5
Instead I had to do 1-1-1-2 with 10-20 sec rest
Felt weak all week, I'm starting my rest week early :-(
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