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Strength Training Week 23 – Wednesday Session

Wednesday, January 15, 2014

Note 1: Strength training days normally are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday.

Note 2: PBWS = Progressive Body Weight Squats – A compound exercise great for cardio.
PPU’s = Progressive Push-Ups – A compound exercise great for strengthening your core, chest, & shoulders.

Tuesday, January 14, 2014; Cardio 75 minute walk that included PBWS 1 thru 7 (28 Reps) and PPU 1 thru 7 (28 Reps). After pounding my body yesterday, today’s morning routine was just for maintenance.

Wednesday, January 15, 2014; Cardio 75 minute walk that included PBWS 1 thru 6 (21 Reps) and PPU 1 thru 11 +6, +6 (78 Reps). Changed my morning routine a tad. PBWS were decreased to 21 Reps; this number will be continued to maintain the adductors. More emphasis will be place on my shoulders and core doing PPU’s the goal being to reach 14 sets for 105 Reps. emoticon

Warm-up PBWS 1 thru 5 (15 Reps) in addition to stretching. 47-degrees and dropping in workshop.
SSB Squat 2x5x66, 3x5x86, 2x5x116, 2x5x136, 2x5x156, 1x5x166, 1x5x156 (53 Reps for 5,948 Lbs.) Added 10-Lbs. for 1-set then dropped back down to 156-Lbs.

Overhead Press 2x5x55, 2x5x85, 1x5x110 (25 Reps for 1,950 Lbs.). Regimen of daily push-ups seems to be working in my favor. Reached a new Personal Record. emoticon

Deadlift 1x5x185, 1x5x225, 1x5x280 (15 Reps for 2,050 Lbs.). Finally back to my PR – No pain felt in my adductors or shoulders and 280 is a new Personal Record. emoticon

Total Volume for Wednesday 93 Reps for 9,948 pounds. emoticon

  Member Comments About This Blog Post:

1CRAZYDOG 1/15/2014 9:13PM


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GETSTRONGRRR 1/15/2014 9:06PM

    WOW,congrats on the PR....280 is a good pull!! (so is 110 on the Overheads!)

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