george salyer's training

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Posts: 452
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Tue Sep 26, 2017 3:47 pm
9-26 Press 80,90,100x5 80 10x5
d.b. incline, shrugs 50 each
prowler 13 minutes 6 trips with 200 and man my legs are still sore

Member
Member
Posts: 452
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Wed Oct 04, 2017 5:06 pm
10-4 Squats with briefs 190,215x5 240x11
190x20 14-7
d.b. press, pull ups assisted ab wheel total 50 each

Member
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Posts: 452
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Thu Oct 05, 2017 4:39 pm
10-5 Bench 130,145x5 165 5x5 all paused
dips, rows total 50 each
prowler 13 min. 6 trips with 200
got new skids made for sled and man those things were dragging hard, left marks in the street, so I'm gonna back the weight down to 140 till these things get some wear on them

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Posts: 452
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Thu Oct 26, 2017 3:26 pm
well this week nothing exciting just active recovery and warm up weight just to get back in the groove on Monday is the plan

Member
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Posts: 452
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Sat Nov 04, 2017 2:19 pm
Well the plan didn't go as I wanted
11-4 Squat 170,195x5 225x10
170x 6,10,4 with ssb
Bench 115,135x5 all paused 150 5x5 1s.t. rep paused all sets
no assistant work
cycle 4 week 1

Member
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Posts: 452
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Mon Nov 06, 2017 5:23 pm
11-5 mobility (limber 8) ab wheel, hanging leg raises, they're ugly but I'm doin them g.m's with ssb no weight
total 50 each.
11-6 Deads 225,260x5 o.h. 295x10 20 count hold last rep
225 5x5
push ups, ugly hanging leg raise total 50 each.
want know how weak your abs really are do hanging leg raises

Member
Member
Posts: 452
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Tue Nov 07, 2017 6:32 pm
11-7 Press 75,90,100x5 seated, didn't like, felt like could get tight enough
75 10x5 half of sets from knees those felt better
d.b. bench lat pulldowns total 50 each
went for walk with the dog, she was only good for one trip, think she went to bed already

Member
Member
Posts: 452
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Thu Nov 09, 2017 7:26 pm
11-9 Mobility(limber 11) bike 11 min.
pull ups, dips, hanging leg raises, gm's with ssb no weight total 30 each

Member
Member
Posts: 452
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Mon Nov 13, 2017 7:23 pm
11-10 nothin special took the dog for a walk one trip she did better this time
11-13 Squat 180,210x5 235x10 last two where Steve Goggin's style but I did it
180x8,8,4 with ssb
ab wheel total 50

Member
Member
Posts: 452
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Tue Nov 14, 2017 7:01 pm
cycle 4 wk. 2 Bench 125,140x5 160 5x5 pause 1st. rep all sets except for 2nd set, and on 5th set pause first 2 reps to make up for the brain fart on 2nd set.
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