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Wednesday, July 20, 2011


Been having awesome training lately. Must be all of the olive oil I'm drinking, mmmmmmmm!!! My back was bugging me from yoke last week. Strange occurence being that my back is usually fine from Yoke. It is still bugging me but slowly getting better. I was unsure whether or not I'm be able to deadlift today. Go figure i hit an all time best.


Dynamic Warmup

plyos + hip/spine/abdominal prehab

Deadlifts - back wasn't feeling up to doing reps so I kept to singles. My grip has been sucking lately so i stopped using straps.
135 x 5
225 x 5
315 x 3
405 x 3 - belt on. not taking chances yet.
475 x 1
525 x 1
555 x 1 - 20lb PR
575 x 1 - 40lb PR - pretty pumped about this!

Weighted ring pullups 4 x 4-6 @ BW tp 25lbs
Cable Rope Bicep curls 3 x 6-10

Rope Rack Climbs 3 x 6-8
Incline Bench "Y"s 3 x 10-15

Band resisted Mountain climbers 2 x 10-15 - started bugging my back, time to call it.

7:00 - Beef cake shake

Salad w/veggies blue berries olive oil dressing
salmon with herbs and olive oil

5:00 - More beefcake shake

6:30 - Lots of water - its hot outside

8:00 - last of the beefy shake
1 chicken breast
2 potato
2 bananas

Coconut oil

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