AQRosario546's channel
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Challenge #3 Squat 60%x30 Timed Front Squat 180x29! 3:30
AQRosario546
13 views
Friday 03-02-2012
Westside Periodization (Week-1, Day-5)
(bw 187.0lbs)
REP Front Squats (60% x30reps for time)
45x1x5
135x1x5
.......................
180x1x13
180...
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WP Week-1 Day-3 ME Squat +Light 295/315/335 365-1 Wraps 365-1
AQRosario546
27 views
Wednesday 02-29-2012
Westside Periodization (Week-1, Day-3)
(bw 189.0lbs)
ME Squat +Lights (-90lbs)
65x1x5
155x1x2
205x1x2
245x1x1
275x1x1
295x1x1 (Added belt, V...
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PSSD Wk-3 Titan Single-PLY 3BD 365/405-3 3BD 425-2 2BD 425-1
AQRosario546
43 views
Saturday 02-25-2012
Template Name (Week-X, Day-X)
(bw 185.0lbs)
Bench (RAW/Slingshot/Single Ply)
135x2x5
185x1x5
225x1x3
275x1x3
315x1x2 Raw (Video) This felt lik...
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PSSD Wk-3 Box Jumps 41.5 43 44.5
AQRosario546
27 views
Thursday 02-23-2012
PSSD Method (Week-3)
Conditioning (bw 185.0lbs)
Mobility Movements SS KB Swings
Fatgripz Pulls 5x5 SS Prowler Trip
Fat Bar Rows 5x5 SS Prowle...
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PSSD Wk-3 ME Lower 2.25" Deficit Pulls (Sumo) 455-2
AQRosario546
33 views
Wednesday 02-22-2012
PSSD Method (Week-3)
ME Lower (bw 186.0lbs)
2.25" Deficit Pulls (Sumo Beltess) x2
135x2x5
225x2x3
315x1x2
365x1x2
405x1x2
455x1x2 (Video)
...
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PSSD Wk-3 ME Upper Floor Press w/ Squat Bar +80c 245-4, 295/315/325-1
AQRosario546
37 views
Friday 02-18-2012
PSSD Method (Week-3)
ME Upper (bw 185.0lbs)
Floor Press w/ Squat Bar +80chains x1
65x2x5
155x2x5
205x1x4
245x1x4 (Video)
275x1x1
295x1x1 (Vide...
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PSSD Wk-3 REP Lower Deadlift (80%x20) 435-8/6/6 @186bw
AQRosario546
36 views
Friday 02-17-2012
PSSD Method (Week-3)
REP Lower (bw 186.0lbs)
Deadlift (80% x20reps)
135x1x5
225x1x5
315x1x3
.....................................
435-8 (Video)
...
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PSSD Wk-2 ME Lower Squat Bar +Lights 315/335/355-1
AQRosario546
33 views
Tuesday 02-14-2012
PSSD Method (Week-2)
ME Lower (bw 188.0lbs)
Squat Bar +Lights x1
65x2x5
155x1x2
205x1x2
245x1x1
295x1x1
315x1x1 (Video)
335x1x1 (Video)
355x...
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PSSD Wk-1 ME Upper Chambered Bar +DBL Mini +1BD 245/255-2
AQRosario546
45 views
Friday 02-10-2012
PSSD Method (Week-1)
ME Upper (bw 186.0lbs)
Chambered Bar +DBL. MINI +1BD x2
45x2x3
135x1x3
155x1x2
185x1x2
205x1x2
225x1x2
245x1x2 (Video)
2...
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PSSD Wk-1 ME Lower SSB Box Squats +Lights 285/305-3
AQRosario546
47 views
[b]Monday 02-06-2012
PSSD Method (Week-1)
ME Lower (bw 1--.0lbs)[/b]
[b]SSB Squats +Lights x3[/b]
75x2x5
165x1x3
215x1x3
255x1x3
285x1x3 (Video)
305x1x3 (Video)
...
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