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  #11  
Old 01-21-2010
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"Doing everything in my power to increase power". Now that is a motto I can live after! Im gonna steal it flat out and have that as my signature

That GM story sounds very interesting!! Would be fun to include something like that. Hitting deep rom GM's every lower body workout as a finisher perhaps.
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  #12  
Old 01-22-2010
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^They'd 'finish' you off one way or another
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  #13  
Old 01-23-2010
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Hehe, lets see how it will work. I will do some kind of GM each lower body workout and I might as well hit them deeeeeep
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  #14  
Old 01-25-2010
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24 january, low intensity squat day.

Hit squats ass light warmup, after hand walks, lateral lunges, scorpions and terminal knee extensions.

1. Deadlift of the rack 140kg*5 140*6 140*5 150*5
focused on keeping back nice and tight. Should have gone for 10 rep sets instead.

2. Front squats 85kg*3 75kg*8 75*8

3. Good mornings 50kg*6 60*4 50*6

http://www.youtube.com/watch?v=qECZ8flRzZA

very nice workout short and sweet.
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Old 01-28-2010
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28 january. High intensity clean/snatch day

Warmed up with some cleans and clean pulls.

1. "Clean pulls" 105kg*5 105kg*11 130kg*6 130kg*5 130kg*6 110kg*7
I did these to high and I was catching them with to mute body. Not a problem with these relativly light weights, but have to do them properly next time.

2. Squats 105kg*6 105kg*5 115kg*5 125kg*4 125kg*8
I asked my training buddy to que me when I hit parallel, but he did it a bit to high. So I didn't go as deep as I want to. Anyway, a few weeks ago I struggled to do one rep with 130kg, now I hit 8 reps on 125kg. So I am getting used to the form as I expected. Il be back to 180kg in no time

3. Banded kettlebell swings 24kg+band*12 24kg+band*12 24kg+band*12
Tried doing banded kettlebell swings to force more explositivity out of the movement, and also because I got no kettlebell heavier than 24. It was a very nice motion, I will be using this in the 20 rep range in the future as extra explosive work.

http://www.youtube.com/watch?v=k1OWkrqDwAQ
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  #16  
Old 02-01-2010
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1 february, high intensity squat/deadlift day.

1. Deadlifts of plates. 170kg*3 200kg*1 170kg*3*

2. Front squats 100kg*3 100kg*3 85kg*6 85kg*7

3. Seated goodmornings 45kg*10 45kg*20

4. Goodmornings 60kg*5 60kg*6

The deadlifts felt nice, 200kg was easy as shit and I had no problem gripping it. I can see that my lower back buckled a bit when I was pulling it though. I suspect it is because I lose tightness in my upper back at a certain point of the lift. More upper back work for me!

I seem to have stalled a bit in my front squats. I will start doing high rep work in front squats for a while. 20 rep sets perhaps

The second set of seated GM's *that I took to 20 reps fried my lower back in a very nice way I'm tired as shit now!*

http://www.youtube.com/watch?v=Ec4YROe5M3g
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  #17  
Old 02-14-2010
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14 February High intensity squat/deadlift day

http://www.youtube.com/watch?v=8U1kkRf_eXU


1. Deadlifts 170kg*5 170kg*3 170kg*2

Still rounding back, fucking annoying shit. I clearly see that my hip is WAY to high, my ass is almost above my shoulders. I was experimenting a bit with bar position over foot but couldn't come to any conclusion on what feels natural. But then again, pulling like this doesn't cause me any discomfort or pain or awkward feelings in my back at all. 170kg felt very easy for the first set, its about 80% of my 1rm so I guess my strength is decently preserved. I drop on the negative instead of resisting to preserve energy a bit.

2. Deads standing on a plate 140kg*5 140kg*3 140kg*2
Last two sets I did as straight leg deads. Damn I was dead after this

3. Hyperextensions 40kg*10 40kg*18
Second set I rest paused, tried to reach 20 reps

4. Leg curls did a dropset starting with 50kg.

Quite a intense workout, I am VERY tired now. Feel like collapsing into bed right away.
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  #18  
Old 02-28-2010
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Did a clean workout on friday.

1. Cleans and power cleans 5 sets of 4 reps with 70kg.

2. Front squats 7 sets of 5 reps with 75kg.

http://www.youtube.com/watch?v=ebGbvTnnuq0

Kind of a weird workout, I felt very energetic but I didn't feel like deadlifting at all. So I did front squats instead and I just wanted to do shitloads of sets. So I did

Very nice workout. First clean workout on the new program.
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