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2/20/2011 9:13:37 PM - Ben Brand
Speed Squat

Warmed up with about 10 min of battling ropes and about 15 min of light dumbbell stuff and stretching

Raw box squat with buffalo bar and 220lbs of chains

bar x10
145 x5
235 x5
325 x2
415 3 sets x2
505 4 sets x3

drop set added foam and super close stance
225 3 sets x5

Speed pulls off rack 3" below knees with quaded monster minis
bar x5
135 x5
225 x5
315 8 sets x3 with a short rest period in between sets

4 sets x10

Elevated calf raises
3 sets x30

Ultra wide grip lat pulls
240 lbs 7 sets x10

Ab wheel
4 sets x15

That's all I trained today becuase of my friend Greg's meet yesterday he did pretty good he made 585 at 242 his best is 600 but on his third attempt he tried 615 and just missed it. If it was 614 it would of went it was so close but he will get it next time he works hard as we all do at dynamo! A funny story from the gym today it was my training partner Adam and I at the gym today so we were going along and working up in weight and right before we got to 5 plates I said we better put the safty starps on being as there is only 2 of us. So we did and he wanted to do 500lbs with the chains and he said I will let you know if I want 1 or 2 reps so to get him pumped I said your doing two! Well he made the first and never got off the box with the second he had to dump it but he wasn't hurt or anything so I teased him and made him pose in front of the dumped bar and told him I would put the pic up on my log.

Ben Brand

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