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Ross' Strength Journal
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03-13-2009, 08:05 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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03-26-2009, 06:18 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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I haven't posted in a while....last two workouts were as follows:
Squats - 235X12, 255X10, 285X8
Hypers
Incline press w/ axle - 180X5, 190X5, 200X3, 210X1
CGBP - 3X5 185
Tri ext
Pull downs
I'm going through a hypertrophy phase for a month or two. I still have heavy and light lower and upper days. Light days are in the 8-12 rep range & heavy days are sets of 5. Pretty simple. I respond well to the moderate volume and I need to put on size, so it makes perfect sense.
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03-27-2009, 10:05 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Lookin goood 
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03-27-2009, 10:53 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Thanks.
It's funny...I've been training my little brother and I have him doing all kinds of great stuff that I tend to neglect myself. I need to be more disciplined with myself. He's developing into a very good strength athlete.
This was his workout today:
Squats - 195X9, 195X9, 215X6, 235X2
Farmers walk (approx 90ft course, with 1 turn) - 290lbs X 3 trips
Sled w/ 190lbs (push) - 45ft X 6 trips with 30 seconds rest
Hypers w/ 45lb plate - 13
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03-27-2009, 01:31 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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couple more weeks and little bro will be > u 
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03-27-2009, 02:13 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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He benched more than me last week...but I squat and deadlift +100lbs more than him. My bench sucks.
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03-31-2009, 08:27 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Yesterday:
Squats 2X5 @ 300...then I got called into work before I could finish the workout. No biggie...it was my fault.
Today's workout:
Bench - 205X3, 215X2, 215X2, 215X2
Pull ups - 5, 4, 4
Farmer's walk - 390 X 4 45ft trips
Viking press - 160X5, 180X5, 200X5, 210X3, 220X1
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03-31-2009, 08:59 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Nice squats
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04-01-2009, 06:15 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Wish I could have finished the last set...but when you forget to show up to work because you extended your vacation into your work week and you were the one that wrote the work schedule...you're in hot water.
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04-02-2009, 06:46 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Box squats (12" box) - 5X195, 3X235, 2X285, 1X325
Prowler (90ft trips) - 2X140lbs, 2X230lbs
Hypers
Low volume. Hit a PR on box squats, but it was still a pretty easy day.
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