c4w1

Ferrous Maverick: Training: C4w1 Press/deadlift/grrr

Diterbitkan pada Sunday, 9 February 2014 Pukul 0.46

Training: c4w1 Press/Deadlift/Grrr. BW=136.1kg / 300lb. Warmup, Press: bar x10, 40x5, 50, 57.5x3x2; Press: 70 kg / 154 lb x1; 80 kg / 176 lb x0,0; 57.5 kg / 126 lb x8,3,1 (Rest Pause, 20s); 52.5 kg / 115 lb x4,4,4,4,4,2 

C4w1 Paused Bench

Diterbitkan pada Friday, 18 July 2014 Pukul 8.28

c4w1 paused bench. Bench 175 x4 x2 195 x3 225 x4 x4 paused. Spoto press 195 x5 x2. OHP 135 x7 x2. Front raises. Triceps pushdowns. Smith machine press. I'm thinking I should focus on rep work more and lower the 

5/3/1

Diterbitkan pada Wednesday, 6 August 2014 Pukul 0.51

Press: 5x30 + 5x40 + 3x50 + 5x50 + 5x60 + 5x70 (78.76 1RM) Squat: 5x105 + 5x135 + 3x165 + 5x180+ 5x205 + 7x230 (276.04 1RM) Dips: 5xBW + 4xBW+5 + 4xBW+10 Chinups: 4 Hillsprints: 5x40yard.

5/3/1

Diterbitkan pada Saturday, 9 August 2014 Pukul 0.50

Deadlift: 5x115 + 5x135 + 3x165 + 5x180 + 5x205 + 7x230 (276.04 1RM) BBB Squat 50%: 5x95 + 3x115 + 5x10x135 DB Row: 10x35 + 10x40 + 10x45 Chinup: 2 Lat Pulldown: 8x42.5 + 2x8x35 Today was pretty grueling.

5/3/1

Diterbitkan pada Friday, 8 August 2014 Pukul 2.40

Weight: 184lbs Bench: 5x65 + 5x75+ 3x95 + 5x100 + 5x115 + 13x130 (195.08 1RM) BBB Press 50%: 3x10x55 Dips: 5xBW + 5xBW+5 + 5xBW+15 DB Bench: 3x8x35lb DB Fly: 10x10 + 10x15 + 10x20 Pushups: 11/8/8/6 

Ferrous Maverick: Training: C4w1 Squat/bench

Diterbitkan pada Wednesday, 5 February 2014 Pukul 10.47

Training: c4w1 Squat/Bench. BW=137kg / 302 lb. Warmup, Squat: bar x5, 70x5, 107.5x3x2. 130; Squat: 155 kg / 342 lb x10 (rep PR); 137.5 kg / 303 lb x12. Warmup, Bench: bar x20, 50x5, 75x3x2, 95; Bench Press:.

C4w1 Heavy Squat

Diterbitkan pada Wednesday, 16 July 2014 Pukul 10.52

c4w1 heavy squat. Squat Warmed up with singles 405 x3 x3. I think quads are weak relatively so I did some reps here 275 x6 x2 ATG. oHP 155 x5 x3. Leg extensions. Went back to squats to see what needs work-

C4w1: Talking 'bout My Tech Integration…

Diterbitkan pada Friday, 9 May 2014 Pukul 7.57

So where am I on this tech integration… I would like to think that I am right up there with using it seamlessly in my classroom… My classes begin and start with our Learning Management System Haiku – where daily lessons 

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