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Monday, November 15, 2010

Jerk - doubles: 135, 175, 195, 215, 230m then x 2, 240m then x 2, 245mx2 blahh just not going under bar today
Bench - 125lbs 3 sets to failure (55% of 1RM 60 sec rest) - 23, 7, 6
Chins - 8, 8, 7, 5
Shrugs - 225x8, 275x8, 275x8
Ab circuit - ghd situps x 10, russian twists x 20, side bends x 20 each side (53lb kb), crunches w/ flat feet x 20, crunches w/ feet raised x 15, crunches toe touch x 10 ... All done with 45lb plate

Working on some new programming. A westside/Defranco/Oly concoction. Basically taking Defranco's Westside for skinny bastards article and tweaking it a bit to get in a few Olympic lifts in. I want to try some of the Westide principles in a strength/bulk cycle. Definitely not going to stop the Oly lifts altogether, but they aren't going to be the focus. I think I need a change of pace.

Today was upper body repetition day which Defranco uses instead of band/chain work. Haven't yet decided if I'll stick with that or actual band/chain work for the dynamic effort day, but I'm leaning towards the band and chain work to try something new.

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