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Powerbuddha · Posted: Fri Jan 28, 2011 9:23 am Post subject:

1/27/11

Indian clubs
Prowler 2pl/side x 6
sled 3pl x 6 while carrying 53lb kettle bells

MEB

straight bar bench against chains (pr 315lb + 225lb chain)
135x8
225x5
225 + 80# chains x 5
275 + 80# chains x 5
275 + 120# chains x 3
315 + 120# chains x 3
315 + 160# chains x 3
315 + 200# chains x 1
315 + 240# chains x 1**
315 + 265# chains x 1** hell of a grinder! No vid's, batteries died...

one arm Tate press
50 x 10 each
60 x 10 each
70 x 2 x 10 each

band scap retractions
green x 10
blue x 3 x 10

band mas macho rows
blue x 4 x 10

lying band pull aparts
green x 4 x 10

band face pulls
band int/ext rotations
db flys
db horns
db overheads
neck work
decline abs 40# med ball with twist at top
curls
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Sun Jan 30, 2011 1:56 am Post subject:

1/29/11

bw box squats
TKE's
sled 2pl x 10
db flys
db horns
db overheads
standing military press
neck machine
rev hypers

13.5" box squat straight bar grazzle green bands and 120# chain
335x2
385x2
425x2 http://www.youtube.com/watch?v=n6IoqCFhzfc
475x4x2 http://www.youtube.com/watch?v=dEaZ1Cwpijk
335x2x2 http://www.youtube.com/watch?v=-1eF_2gEfRc

sumo Dl against doubled lights
135x3
225x2
315x2
405x2

rev hypers
standing abs
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Tue Feb 01, 2011 7:57 am Post subject:

1/31

rickshaw walk x 6
sled press 3pl x 6
http://www.youtube.com/watch?v=j_CLgCt0veA
We alternate the exercises down one way and up with the other exercise. Then on the other bench training day, we do prowler and sled+kettlebells. Pictured in video are me, Ted O'Neill, Andres Gallagher and Jake Shields.

Indian clubs
band tri press downs
band int/ext rotations
band face pulls
db flys
db horns
db overheads
standing military press
neck work

DEB

straight bar bench against doubled minis
185x3
225x6x3
http://www.youtube.com/watch?v=COqSVetRQeg
http://www.youtube.com/watch?v=HSgaoChGzeg

belt squat tri ext against doubled mini
20x10
30x2x10
40x10

prowler rows
970 x 5 x 20

power squat shrugs
765 x 4 x 20
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting

Powerbuddha · Posted: Wed Feb 09, 2011 9:48 pm Post subject:

been sick...

2/8/11

db flys
db horns
db overheads
neck work
standing military press
SSB Harper GM's

Pin 1 DL (that's right, I said deadlift)
135x5
225x5
315x5
405x3
455x3
495x1 - Boss said no more for this test of finger

http://www.youtube.com/watch?v=-qFeFE95JWg

pin 4 zercher harness against mini's
135x2x5
185x5

rev hypers
2.5 plates x 4 x 10

100# med ball decline s/u's
4 x 10

March of the penguins (thing marching on belt squat followed by pull throughs)
90 x 1 set

Mucho BSing with tiny little Hoss Cartwright.
_________________
Anger is the fuel that keeps me warm on the coldest of nights.

http://www.prowriststraps.com/dalen_randa_powerlifter_powerlifting