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Old 06-20-2012, 06:03 PM   #141
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

6/20

Hang squat snatch 3x3
95lbs. Left shoulder bugging me... Didn't feel like going heavier. Still doing mobile every day on it

10 min OMEM
Even 5 power cleans 185lbs
Odd 10 toe to bar

Was tuff last 2 rounds. Managed fine on toe to bar till round 4 when shoulder started bugging me. Took forever than (vs 15 secs other 3 rounds)
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Old 06-22-2012, 03:21 PM   #142
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Re: And Old Mans Attempt at 5x a week

6/22

Squat 2" below parallel box

135x8
225x5
315x5
335x3
355x2
375x1
385x1

Ran out of time... so had to stop there... was tuff 'pausing' then going but was fun.
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Old 06-28-2012, 02:46 PM   #143
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Re: And Old Mans Attempt at 5x a week

6/28

ME squat high box

545lbx1

Lots of others in there nut new max

Was supposed to deadlifts today but hands got tore up doing Mary on Tuesday so no deadlifts
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Old 07-03-2012, 03:20 PM   #144
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Re: And Old Mans Attempt at 5x a week

7/3

Did good mornings and other back, leg, an stuff Monday

Did me bench today. Hit 255 (new pr for a guy who hasn't benched in ages)

Did shoulders, triceps, biceps, some DU work and rejoined the muscle up group again after a bad shoulder injury in January kept me out of them (3x2 and 1x1)

Overall a great day!
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Old 07-05-2012, 05:25 AM   #145
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Re: And Old Mans Attempt at 5x a week

7/5.

Speed deadlifts 205x10x2
Back extensions on GHD 3x10
GHD situps 3x15
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Old 07-09-2012, 07:13 AM   #146
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Re: And Old Mans Attempt at 5x a week

7/9

ME dead lift. 415x1

Over head squat 95x2x5
Back squat 225x5 315x5 375x2

21-18-15-12-9-6-3
Ab mat situps
Hand release pushups

9:53

Good workout. Back was tired on squats

Shoulders smoked on wod. My hands are still healing or would have done t2b
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Old 07-09-2012, 05:51 PM   #147
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Re: And Old Mans Attempt at 5x a week

7/9. Part 2

2nd workout today

Hang clean technique. Multiple sets @ 95/115 x3

Clean and jerked. Worked up to 205x1

KB swings 5x15 45lbs
1x10 70lbs
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Old 07-10-2012, 05:50 PM   #148
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Re: And Old Mans Attempt at 5x a week

7/9

Dynamic benching 145 10x3
Fast incline bench 40lbs 2x15 1x10
Tricep rope pull downs with fat gripz 50lb 4x15
Pull ups strict 8,6,6
Rear delt raises 15 (w fat gripz) 2x12

Multiple sets of butterfly pull up practice
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Old 07-13-2012, 10:25 AM   #149
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Re: And Old Mans Attempt at 5x a week

7/13

ME day
Close grip bench 255x1
Snatches. Worked up ton165x3x1

Weird that close grip bench was same pr as normal grip last week... Guess that shows where I'm tricep dominant
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Old 07-16-2012, 05:28 AM   #150
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Re: And Old Mans Attempt at 5x a week

7/16

Front squat 3x5. 285lbs

21-15-9
45lb plate lunges (each leg)
Chin ups

800m run at end

15:14

Chinups took a bit starting second set. So weird without kipping...

Funny part was I laid down after chinups on last set and called time and the other coach said no... Was like you forgot something...

Oh yeah... 800m... Was pretty funny
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