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  1. Replies
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    Flat db press 120lb dbs for 6,6,6,5.5 (full) ...

    Flat db press
    120lb dbs for 6,6,6,5.5 (full)

    Same thing
    90lb dbs for 8,8,7.5,6.5 (75 sec)

    Pronated cable crossovers
    55lbs for 2x10 (1 min)

    Supinated " "
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    628,548

    There was a vertical day last week AND a major...

    There was a vertical day last week AND a major kettlebell day. Forgot to input it.
  3. Replies
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    Romanian bb deads 255lbs for 5x5 Romanian db...

    Romanian bb deads
    255lbs for 5x5

    Romanian db deads w a squat into position
    80lb dbs for 4x6 (1 min)

    Superset
    Kb swings
    28kg for 4x6
    Reverse hypers
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    After some devastating couple of days, this, THIS...

    After some devastating couple of days, this, THIS is how we return to the gym. Keep shit humble, yet challenging!

    Bench
    225lbs for 5x5 (<1 min)

    Bilateral Supinated HS Row
    2 plates + 25lbs...
  5. Replies
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    Weighted dips 2 plates for 4x6 (45 sec) ...

    Weighted dips
    2 plates for 4x6 (45 sec)

    Spider row
    3 plates + 25lbs for 5x5 (45-60 sec)

    Unilateral HS row
    3 plates on each side for 4x6 (30+ sec)

    Decline close grip
  6. Replies
    1,862
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    628,548

    Split squats 135lbs for 4x5 (1 min; something...

    Split squats
    135lbs for 4x5 (1 min; something happened on last set, so skipped 5th)

    Marching db lunges
    40lb dbs for 6x5 (~1 min)

    Leg press
    2 plates on each side for 3x10 (30 sec)
    ...
  7. Replies
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    Standing oh bb press 135lbs for 6 155lbs for 5...

    Standing oh bb press
    135lbs for 6
    155lbs for 5
    165lbs for 3
    145lbs for 3x5

    Standing oh db press
    70lb dbs for 6
    60lb dbs for 6,6,5
  8. Replies
    1,862
    Views
    628,548

    Conventional deads 225lbs for 5x3 Romanian bb...

    Conventional deads
    225lbs for 5x3

    Romanian bb deads
    235lbs for 5x5

    Single legged deads
    35lb db for 4x6

    Hypers
  9. Replies
    1,862
    Views
    628,548

    Flat db press 110lb dbs for 5x5 (~1min) ...

    Flat db press
    110lb dbs for 5x5 (~1min)

    Alternating db press
    75lb dbs for 3x8 (30+ sec)

    Superset of
    Face pulls
    135lbs for 4x10
    Rope crunches
  10. Replies
    1,862
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    Squats 135lbs for 3x10 (1 min) Marching db...

    Squats
    135lbs for 3x10 (1 min)

    Marching db lunges
    65lb dbs for 6x3 (full)

    Same thing
    30lb dbs for 4x6 (<1 min)

    Stretched
  11. Replies
    1,862
    Views
    628,548

    Incline db press 95lb dbs for 5x5 (1 min) ...

    Incline db press
    95lb dbs for 5x5 (1 min)

    Unilateral HS row
    2 plates + 25lbs for 4x6 (45 sec)

    Spider row
    2 plates for 4x8 (45 sec; strapped)

    Decline close grip bench
  12. Replies
    1,862
    Views
    628,548

    Romanian bb deads 225lbs for 5x5 (1 min) ...

    Romanian bb deads
    225lbs for 5x5 (1 min)

    Romanian db deads, with squatting them into position
    70lb dbs for 4x6 (45 sec)

    Hypers
    BW for 3x10 (30 sec)

    Diarrhea
  13. Replies
    1,862
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    628,548

    Leg press 6 plates + 25lbs on each side for 5x5...

    Leg press
    6 plates + 25lbs on each side for 5x5 (1 min)

    Marching db lunges
    40lb dbs for 6x5 (1 min)

    Kettlebell circuit that was quad dominant

    Vibration smr
    Stretches
  14. Replies
    1,862
    Views
    628,548

    Flat db press 90lb dbs for 4x8 (1 min) ...

    Flat db press
    90lb dbs for 4x8 (1 min)

    Decline bench
    225lbs for 5, 5, 5, 4 (1 min)

    Supinated Spider row
    3 plates for 4x6 (45 sec; 1st set had 8 reps)

    Face pulls
  15. Replies
    1,862
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    628,548

    Vibrating SMR Romanian BB Deads 195lbs for...

    Vibrating SMR

    Romanian BB Deads
    195lbs for 4x6 (1 min)

    Romanian DB Deads
    65lb DBs for 4x8 (1 min)

    Hyperextensions
    BW for 4x10 (1 min)
  16. Replies
    1,862
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    628,548

    Standing OH BB Press 135lbs for 5x5 (1 min) ...

    Standing OH BB Press
    135lbs for 5x5 (1 min)

    Leg Press
    6 plates on each side for 5x5 (1 min)

    Thrusters
    30lb Dbs for 4x8 (1 min)

    Cable Pressdowns
  17. Replies
    1,862
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    628,548

    Unilateral HS Row 3 plates on each side for 4x6...

    Unilateral HS Row
    3 plates on each side for 4x6 (1 min)

    Chins
    BW for 4x8 (1 min)

    Face pulls
    105lbs for 3x12 (45 sec)

    SMR
  18. Replies
    1,862
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    628,548

    Fucked up my hand punching a bag while drunk and...

    Fucked up my hand punching a bag while drunk and some tingling has returned so today is a light rehab day

    Physical therapy

    Romanian deads
    185lbs for 4x6 (1 min)

    Db squat
    70lb dbs for 4x6...
  19. Replies
    1,862
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    Incline db press 100lb dbs for 5x5 (60+ sec) ...

    Incline db press
    100lb dbs for 5x5 (60+ sec)

    Seated cable row, neutral
    190lbs? for 4x6 (1 min)

    Supinated cable cross overs
    60lbs for 3x8
    Pronated " " "
    Same weight for 3x8 (both 45 sec)
  20. Replies
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    I fucking forgot to put this in....? Yesterday...

    I fucking forgot to put this in....?

    Yesterday
    Reverse db lunges
    55lb dbs for 5x5 (75 sec)

    Eccentric Leg press
    3 plates on each side for 4x8 i think (1 min)

    Romanian db deads
  21. Replies
    1,862
    Views
    628,548

    Flat db press 95lb dbs for 4x6 (45 sec) ...

    Flat db press
    95lb dbs for 4x6 (45 sec)

    Decline bench
    225lbs for 4x8 (45 sec; gave up after 5)

    Supinated cable cross over
    23lbs(hah!) for 2x10 (30 sec)

    Pronated cable cross over
  22. Replies
    1,862
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    Chins BW for 5x6 (1 min) Neutral Chins BW...

    Chins
    BW for 5x6 (1 min)

    Neutral Chins
    BW for 5x5 (45? sec)

    Standing OH DB Press
    60lb Dbs for 4x6 (45 sec)

    DB Curl
  23. Replies
    1,862
    Views
    628,548

    Physical therapy Leg press 5 plates on each...

    Physical therapy

    Leg press
    5 plates on each side for 5x5 (1 min)

    Reverse db lunges
    45lb dbs for 4x6 (full recovery)


    Kettlebell movements that were awful
  24. Replies
    1,862
    Views
    628,548

    SMR Physical therapy Trying the 5 3 1...

    SMR
    Physical therapy

    Trying the 5 3 1 thing...
    Bench
    275lbs for 5 reps (too heavy)
    255lbs for 3x5 (75+ sec)

    Face pulls
    125lbs for 4x8 (30 sec)
  25. Replies
    1,862
    Views
    628,548

    Physical therapy Wide pulldowns 210lbs for...

    Physical therapy

    Wide pulldowns
    210lbs for 5x5 (1 min)

    Supinated lat pulldowns
    165lbs for 4x8 (30nsec)

    Cable pressdowns
    85lbs for 4x8 (30 sec)
  26. Replies
    1,862
    Views
    628,548

    Physical therapy Eccentric leg press 4...

    Physical therapy

    Eccentric leg press
    4 plates on each side for 4x6 (45 sec)

    Short marching db lunges
    30lb dbs for 2x20 total steps (full)

    Physical therapy
    Smr
  27. Replies
    1,862
    Views
    628,548

    Phy therapy Unilateral flat db press 90lb...

    Phy therapy

    Unilateral flat db press
    90lb db for 4x8 (75 sec)

    Db row
    90lb db for 4x8 (75 sec; strapped)

    Close grip bench
    135lbs for 3x10 (30 sec)
  28. Replies
    1,862
    Views
    628,548

    Floor press 110lb db for 4x6 (75 sec;left arm...

    Floor press
    110lb db for 4x6 (75 sec;left arm failed before very last rep)

    Unilateral hs row
    3 plates on each side for 4x6 (75 sec)

    Some nerve flooring and kettlebell getups.

    Smr...
  29. Replies
    1,862
    Views
    628,548

    Nerve flossing Unilateral hs row 3 plates on...

    Nerve flossing

    Unilateral hs row
    3 plates on each side for 4x6 (1 min; strapped)

    Decline bench
    245lbs for 4x6 (60-75 sec; failed after 4th?!)

    Arms
    Some core/kb/physical therapy
  30. Replies
    1,862
    Views
    628,548

    Physical therapy Standing oh db press ...

    Physical therapy


    Standing oh db press
    50lb dbs for 4x8 (full? Last set was 10)

    Weighted chins
    35lbs for 4x6 (full?; FPs)

    Physical therapy
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