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Jeff Sutherland: 2011 Training
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #60 on: July 19, 2011, 01:18:47 pm »
After 21 days of work in a row (and 27 of the last 28) our plant expansion was finally tied in and running on Saturday.  -it's not fully operational yet but at least we're producing again.

Now I can get back to more important things, like lifting.  Starting Phase 2 of Show & Go.  Took it a little easy last night

Foam Rolling
mobility warm-up (stuck with the phase 1 warm-up for now, no time for learning all the new exercises)

Sumo Deadlift - 140x2, 145x2, 140x4x2  - never tried these before, I think I like them

Reverse lunges (front squat grip): 40x6, 60x6x2
db push press: 55x6, 65x6x2

chest supported rows: 55x6x3
ab wheel iso-holds (10s): 3x3

Cool down stretching
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #61 on: July 22, 2011, 02:01:06 pm »
Tuesday - Jul 19

got inspired watching 94kg Jr. Worlds - http://www.youtube.com/watch?v=Cz_QyCw4GTk

Snatches, every minute on the minute for 15m about half at 70 & half at 75.  Still painful on the wrist so went with a narrow grip as this took some of the pressure off.

Thurs - S&G day 2

slight incline bench: 85x2, 95x2, 85x4x2

Neutral grip db bench: 70x8, 65x8x2
pull-up 6x3

1-arm db row: 65x10x2, 65x8x2
1-leg RDL with db: 50x8x3

was surprised how difficult the RDLs were, haven't tried these before but I had a lot of trouble trying to keep my balance.
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Jeff Sutherland
Lifter
 
Canada Canada Male 104 posts
« Reply #62 on: July 26, 2011, 05:41:30 pm »
Sunday - S&G day 3

speed box front squats, 60sec rest: 75x2x6
speed bench press, 60sec rest: 50x3x6

Sn grip rack pulls: 100x6, 120x6x2

db front lunges: #55x8
db bent over rows: #55x10


Got some visitors out this week so probably won't get any lifting in...
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