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Briansays does Indigo-3G
 

briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

2/4/12 -- Training

... excellent day back

Performance Pressing:

Reverse-grip bench press 7 x 3 -- 185
Bench press 6 x 1 -- 225
Military press 4 x 3 -- 135

Power Holds:

Band pull-aparts
Bar rotation
Pelvic hold
Extended hold

Rings:

Maltese flies
Pushups
Muscle ups w/ mini band ... getting better at these with less assistance

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

3/4/12 -- Training

Rings:

levers and such

Power Holds:

Band pullaparts
Overhead bar rotation
Extended hold
Pelvic hold

Jumps:

vertical jump series'

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

3/4/12 -- Food

...Autoship order is on the way with more Indigo-3G and Brain Candy!

0755 Brain Candy
0830 MAG-10
1050 chobani
1100 1/2 cup oats, PB
1200 4 Indigo-3G
1240 PWO
1415 rice pasta, chicken
2130 3 scoops Metabolic Drive Muscle Growth

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

4/4/12 -- Training

... meh day, need to fix later.

Oly Day

Snatch 7 x 3 x 95
Squat 7 x 3 x 335
Deadlift 5 x 3 x 315

Power Holds
Band pullapart
Bar rotation

Jumps
Box jumps
Over box jumps
KB jumps

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

4/4/12--Food

... fuck i need to order more FINiBARs

0750 Brain Candy
0900 4 Indigo-3G
1040 PWO 1/2/3
1500 4 Indigo-3G
1550 chicken, rice bowl
1640 3 scoops MD Muscle Growth

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

5/4/12--Food

0800 Brain Candy
0810 4 Indigo-3G
0850 PWO 1/2/2
1020 3 scoops MD Muscle Growth
1100 chicken, rice pasta
1715 4 Indigo-3G
1830 steamed rice, chicken

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

6/4/12--Training

... powerful ring session, slowly getting stronger hollow-body positions and using lighter bands

Rings.

Front lever: mini band and tucks
Back lever: mini+micro band and tucks

Jumps:

Board jumps
Vertical jumps
KB Jumps

Power Holds:

Overhead bar rotation
Extended hold
Pelvic hold


Session II

Bench superset 12 x 3 185,205,215,225
a1 1-arm barbell bicep curl 4 x 10
a2 plate curl 4 x 8
b skullcrushers 5 x 10
c. med ball crunches 2 x 15
d. plank 90 sec, 120 sec

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

7/4/12--Training

Oly Lifts

Snatch 7 x 1 -- 95
Deadlift 7 x 1 -- 395
Squat 4 x 3 -- 315

Overhead bar rotations
Band pullaparts

Ankle jumps

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

9/4/12--Training

Performance Pressing.

Reverse-grip bench pres 7 x 3 x 205
Bench press 7 x 1 x 225 ... real easy
Overhead press 3 x 5 x 135

Rings:

Maltese flies
Muscle ups

Holds:

Pelvic Hold
Extended hold

Jumps:

Vertical jump reset
KB jumps

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

9/4/12--Food

... only 15 days in this shithole left...

0700 Brain Candy
0900 4 Indigo-3G
1000 PWO 1/2/2
1130 corn chips
1200 2 FINiBARs
1400 4 Indigo-3G
1510 chicken, rice pasta
1630 3 scoops Metabolic Drive Muscle Growth
1820 FINiBAR

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

10/4/12--Training

Rings:

Front lever practice w/ bands for the most part, my shoulder was acting funny so I limited the amount of stress on it.

Snatch 8 x 1 x 135 ... I may of perfected the snatch form, this was really light weight...

Power Holds:

Overhead power hold w/ 155
Pelvic Hold w/ 155

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

10/4/12--Food

... it's great having FINiBARs back and my cals up again..

0800 Brain Candy
0930 4 Indigo-3G
1015 2 FINiBARs
1050 PWO 1/2/2
1220 nachos & cheese
1240 rice pasta, chicken
1430 Peace Tea
1600 4 Indigo-3G
1720 3 scoops Metabolic Drive Muscle Growth
1840 FINiBAR

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

11/4/12--Training

Oly Day.

Perfect snatches feel amazing, did 7 x 3 x 115 for speed. Next is Cleans, just as good but still need work. 7 x 3 x 115 for quality. Didn't feel like doing squats so I went on to deadlift and pounded out sets of 3-5 from 315 up to 365.

Jumps were vertical jump series' for 10 quality reps.

No rings. No Power holds (save for later)

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

11/4/12--Food

...it would appear I'm addicted to corn chips, this is not the best thing in the world i think...

0855 Brain Candy
0905 4 Indigo-3G
0945 2 FINiBARs
1000 PWO 1/2/2
1150 chicken, shrimp, rice
1445 4 Indigo-3G
1525 chicken, rice pasta
1535 3 scoops MD Muscle Growth
1900 FINiBAR

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

12/4/12--Training


Performance Day:

Reverse-grip bench press 6 x 3 x 225

Bench press 6 x 1 x 225 + 1 x 245

Push press 6 x 3 x 155

Jumps:

Vertical Jump series 2 x 5

PH:

Overhead power hold

Rings:

Muscle up with mini band

Tough guy Thursday

For time: 23:46

Two rounds

225 pound Deadlift, 21 reps
21 Box jumps
21 Wallball shots, 12 pound ball
145 pound Bench press, 21 reps
21 Box jumps
21 Wallball shots, 12 pound ball
105 pound Clean, 21 reps

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

13/4/12--Training

...yay friday the 13th...

Rings

front & back lever work

Jumps

Vertical jumps 3 x 3

Power Holds

Pelvic hold, extension hold

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

13/4/12--Food

0850 Brain Candy
0900 4 Indigo-3G
0935 2 FINiBARs
1000 PWO 0/2/2
0000 chicken, rice pasta
0000 corn chips
0000 4 Indigo-3G
0000 3 scoops MD Muscle Growth
0000 corn chips
1830 FINiBAR
1900 grilled sweet sausage

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

14/4/12--Training

Oly Lifting

Snatch 7 x 1 x 115
Clean 7 x 1 x 135
Squat 5 x 3 x 315
Deadlift 3 x 3 x 345

Rings

Maltese flies
Pushups

Jumps

Box jumps
Ankle jumps

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

15/4/12



It's kind of hard to see in this photo but there was a very nice separation in my biceps and I had massive huge veins running everywhere.

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

15/4/12

Performance Pressing

Reverse-grip bench press 6 x 3 x 205
Bench press 3 x 3 x 245
Push press 7 x 1 x 145

Rings

Muscle ups w/ mini band

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

15/4/12--Food

1220 Brain Candy
1230 4 Indigo-3G
1320 2 FINiBARs
1330 PWO 0/2/2
1415 chicken, rice pasta
1700 4 Indigo-3G
1735 3 scoops MD Muscle Growth
1750 italian wedding soup

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

16/4/12--Training

Rings

Lots of front lever work, trying to improve the hold over all by restarting from square one

Jumps

Box jumps
KB jumps

Power Hold

Overhead
Pelvic

Snatch 6 x 1 x 135

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

16/4/12--Food

0800 Brain Candy
0900 4 Indigo-3G
0945 2 FINiBARs
1000 PWO 0/2/2
1130 chicken, rice pasta
1400 4 Indigo-3G
1530 FINiBAR
1600 3 scoops MD Muscle Growth
1930 2 SWF
2100 burrito bowl

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

17/4/12--Training

Oly Lifts

Snatch ... real good on this one today, 7 x 1 x 135 + 1 x 145

Clean ... form is getting much better and I can do as much as I can snatch 7 x 1 x 135

No squats or deadlifts today, I went pretty hard on them last time and felt like giving it a break...

Rings

More front lever hold work today

Jumps

Box jumps
KB jumps

Power Hold

Overhead hold x 145

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briansays
Level 100

Join date: Jun 2011
Location: New Hampshire, USA
Posts: 704

17/4/12--Food


0930 4 Indigo-3G
1015 2 FINiBARs
1030 PWO 0/2/2
1200 rice pasta, chicken
1230 corn chips
1345 4 Indigo-3G
1430 3 scoops Metabolic Drive Muscle Growth + 5g Leucine

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