April 03 - Bear 1/1/0
DL 205 5 - 1025
DL 185 5 - 925
DL 165 5/12 - 9900
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
14850
April 07 - Bear 1/1/1
BP 155 5 - 775
BP 145 5 - 725
BP 135 5/11 - 7425
BP 135 4/2 - 1080
BP 135 3/2 - 810
10815
April 08 - Bear 2/2/1
DL 210 5 - 1050
DL 190 5 - 950
DL 165 5/13 - 10725
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
MP 95 3/2 - 570
16295
April 10 - Bear 2/2/2
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/5 - 3375
BP 135 4 - 540
BP 135 3/9 - 3645
9110
April 11 - Bear 3/3/2
DL 215 5 - 1075
DL 195 5 - 975
DL 165 5/15 - 12375
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2- 570
18570
April 14 - Bear 3/3/3
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/14 - 9450
BP 135 3 - 405
11405
April 15 - Bear 4/4/3
DL 220 5 - 1100
DL 200 5 - 1000
DL 165 5/16 - 13200
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 4 - 380
MP 95 3 - 285
19490
April 17 - Bear 4/4/4
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/10 - 6750
BP 135 4 - 540
BP 135 3/4 - 1620
10510
April 19 - Bear 5/5/4
DL 225 5 - 1125
DL 205 5 - 1025
DL 165 5/17 - 14025
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/4 - 1900
MP 95 3/3 - 855
20080
April 22 - Bear 5/5/5
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/15 - 10125
BP 135 4 - 540
12265
April 24 - Bear 6/6/5
DL 230 5 - 1150
DL 210 5 - 1050
DL 165 5/18 - 14850
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2 - 570
21145
April 27 - Bear 6
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/15 - 10125
BP 135 3/2 - 810
13260
April 28 - VWC 15:15
16 kilo 6/16
April 29 - Bear 7/7/6
DL 235 5 - 1175
DL 215 5 - 1075
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/2 - 570
16595
Monday, April 5, 2010
Tuesday, March 2, 2010
March 2010
March 2 - RSR
SDL 235 2/6
BP 155 5
BP 135 5 - 2 second stops
March 4 - RSR
SDL 235 3/6
MP 100 5/2
March 6 - RSR
SDL 235 2/6
MP 115 5/3
MP 115 3
March 9 - RSR
SDL 235 4/6 - 5640 - torn callous
BP 155 6/3 - 2790
BP 135 4 - 2 second stops - 540
8970
March 11 - RSR
SDL 235 2/6
BP 160 6/3
BP 135 5 - 2 second stops
March 13 - RSR
SDL 235 5/6
MP 115 5/2
MP 115 3
March 16 - RSR
SDL 235 2/6
BP 165 6/3
BP 135 5 - 2 second stops
March 18 - RSR
SDL 235 6/6
March 23 - RSR
SDL 250 5/5
BP 165 6/3
BP 135 5 - 2 second stops
Next two workouts I was considerably weaker then hurt my left hamstring/hip. took off 9 days
SDL 235 2/6
BP 155 5
BP 135 5 - 2 second stops
March 4 - RSR
SDL 235 3/6
MP 100 5/2
March 6 - RSR
SDL 235 2/6
MP 115 5/3
MP 115 3
March 9 - RSR
SDL 235 4/6 - 5640 - torn callous
BP 155 6/3 - 2790
BP 135 4 - 2 second stops - 540
8970
March 11 - RSR
SDL 235 2/6
BP 160 6/3
BP 135 5 - 2 second stops
March 13 - RSR
SDL 235 5/6
MP 115 5/2
MP 115 3
March 16 - RSR
SDL 235 2/6
BP 165 6/3
BP 135 5 - 2 second stops
March 18 - RSR
SDL 235 6/6
March 23 - RSR
SDL 250 5/5
BP 165 6/3
BP 135 5 - 2 second stops
Next two workouts I was considerably weaker then hurt my left hamstring/hip. took off 9 days
Thursday, February 11, 2010
February 2010
Feb 2 - Pre RSR
SDL 225 3/3
BP 155 6/3
BP 135 5/2 - 3-5 second pauses
Tri 70 10/2
Delt 30 8-10/2
Feb 04 - Pre RSR
SDL 225 3/5 3375
BP 160 6/3 2880
BP 135 5/2 3-5 second pauses 1350
7605
Feb 06 - Pre RSR
SDL 205 5/5 5125
MP 115 5/3 1725
MP 115 3/3 1035
7885
Feb 09 - Pre RSR
SDL 225 3/5
BP 160 6/3
BP 135 5 - 3-5 second pause
BP 135 3 3-5 second pause
Feb 11 - Pre RSR
SDL 235 3/3
MP 115 5/3
MP 115 3/3
Feb 13 - Pre RSR
SDL - 205 5/5 5125
BP 160 6/3 2880
BP 135 5/2 3-5 second pause 1350
9355
Feb 16 - Pre RSR
SDL 250 3/5
MP 120 5/2
MP 120 3/2
Feb 18 - Pre RSR
SDL 235 3/3
BP 165 6/3
BP 135 5 3-5 second pauses
Feb 21 - Pre RSR
SDL 265 3/3
MP 120 5/2
MP 120 3/2
Feb 23 - Pre RSR
SDL 205 3/5
BP 165 6/3
BP 135 5/2 3-5 second stops
Feb 25 - Pre RSR
SDL 205 3/5
MP 125 3/3
Feb 27 - Pre RSR
SDL 275 1
SDL 295 1
SDL 305 - fail
SDL 225 3/3
BP 155 6/3
BP 135 5/2 - 3-5 second pauses
Tri 70 10/2
Delt 30 8-10/2
Feb 04 - Pre RSR
SDL 225 3/5 3375
BP 160 6/3 2880
BP 135 5/2 3-5 second pauses 1350
7605
Feb 06 - Pre RSR
SDL 205 5/5 5125
MP 115 5/3 1725
MP 115 3/3 1035
7885
Feb 09 - Pre RSR
SDL 225 3/5
BP 160 6/3
BP 135 5 - 3-5 second pause
BP 135 3 3-5 second pause
Feb 11 - Pre RSR
SDL 235 3/3
MP 115 5/3
MP 115 3/3
Feb 13 - Pre RSR
SDL - 205 5/5 5125
BP 160 6/3 2880
BP 135 5/2 3-5 second pause 1350
9355
Feb 16 - Pre RSR
SDL 250 3/5
MP 120 5/2
MP 120 3/2
Feb 18 - Pre RSR
SDL 235 3/3
BP 165 6/3
BP 135 5 3-5 second pauses
Feb 21 - Pre RSR
SDL 265 3/3
MP 120 5/2
MP 120 3/2
Feb 23 - Pre RSR
SDL 205 3/5
BP 165 6/3
BP 135 5/2 3-5 second stops
Feb 25 - Pre RSR
SDL 205 3/5
MP 125 3/3
Feb 27 - Pre RSR
SDL 275 1
SDL 295 1
SDL 305 - fail
Saturday, January 23, 2010
The Verkhoshansky Peaking Plan
| Day 1 | Day 2 | |
| Week 1 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 6 | 65% X 5 |
| Set 4 | 65-70% X 6 | 75% X 5 |
| Set 5 | 65-70% X 6 | 80% x 5 |
| Set 6 | 65-70% X 6 | 80% X 5 |
| Set 7 | 80% X 5 | |
| Set 8 | 75% X 5 | |
| Set 9 | 65% X 6-8 | |
| Set 10 | 50-55% X 8-12 | |
| Week 2 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 6 | 65% X 5 |
| Set 4 | 70% X 5 | 75% X 4 |
| Set 5 | 70-75% X 5 | 80% X 4 |
| Set 6 | 70-75% X 5 | 85% X 4 |
| Set 7 | 85% X 4 | |
| Set 8 | 85% X 4 | |
| Set 9 | 80% X 5 | |
| Set 10 | 70% X 6-8 | |
| Week 3 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 70% X 4 | 75% X 4 |
| Set 5 | 75% X 3 | 85% X 3 |
| Set 6 | 75-80% X 3 | 90% X 3 |
| Set 7 | 75-85% X 3 | 90% X 3 |
| Set 8 | 80% X 5 | |
| Set 9 | 55-60% X 6-10 | |
| Week 4 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 75% X 4 | 75% X 4 |
| Set 5 | 80-85% X 3 | 85% X 2 |
| Set 6 | 80-85% X 3 | 90% X 2 |
| Set 7 | 95% X 2 | |
| Set 8 | 75% x 4-6 | |
| Week 5 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 75% X 5 | 75% X 3 |
| Set 5 | 75% X 5 | 80% X 3 |
| Set 6 | 85% X 2 | |
| Week 6 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 75% X 3 | 75% X 3 |
| Set 5 | 80% X 2 | 85% X 2 |
| Set 6 | 80% X 2 | 90% X 1 |
| Set 7 | 95% X 1 | |
| Set 8 | 100% X 1 | |
| Set 9 | 102+% X 1 | |
| Set10 | 105++% X 1 | |
RSR
Pre- RSR
Week 1
5 sets of 3 @ 70%
5 sets of 5 @ 70%
5 sets of 3 @ 70%
Week 2
3 sets of 3 @ 75%
5 sets of 3 @ 70%
5 sets of 5 @ 70%
Week 3
5 sets of 3 @ 75%
3 sets of 3 @ 80%
5 sets of 5 @ 70%
Week 4
5 sets of 3 @ 85%
3 sets of 3 @ 80%
3 sets of 3 @ 90%
Week 5
Your choice @ 70%
Your choice @ 70%
Test for new 1 rm
The Russian Squat Routine
(Sets x Reps @ % of 1rm)
Week 1
6 x 2 @ 80%
6 x 3 @ 80%
6 x 2 @ 80%
Week 2
6 x 4 @ 80%
6 x 2 @ 80%
6 x 5 @ 80%
Week 3
6 x 2 @ 80%
6 x 6 @ 80%
6 x 2 @ 80%
Week 4
5 x 5 @ 85%
6 x 2 @ 80%
4 x 4 @ 90%
Week 5
6 x 2 @ 80%
3 x 3 @ 95%
6 x 2 @ 80%
Week 6
2 x 2 @ 100%
6 x 2 @ 80%
Test new 1rm (105%)
Week 1
5 sets of 3 @ 70%
5 sets of 5 @ 70%
5 sets of 3 @ 70%
Week 2
3 sets of 3 @ 75%
5 sets of 3 @ 70%
5 sets of 5 @ 70%
Week 3
5 sets of 3 @ 75%
3 sets of 3 @ 80%
5 sets of 5 @ 70%
Week 4
5 sets of 3 @ 85%
3 sets of 3 @ 80%
3 sets of 3 @ 90%
Week 5
Your choice @ 70%
Your choice @ 70%
Test for new 1 rm
The Russian Squat Routine
(Sets x Reps @ % of 1rm)
Week 1
6 x 2 @ 80%
6 x 3 @ 80%
6 x 2 @ 80%
Week 2
6 x 4 @ 80%
6 x 2 @ 80%
6 x 5 @ 80%
Week 3
6 x 2 @ 80%
6 x 6 @ 80%
6 x 2 @ 80%
Week 4
5 x 5 @ 85%
6 x 2 @ 80%
4 x 4 @ 90%
Week 5
6 x 2 @ 80%
3 x 3 @ 95%
6 x 2 @ 80%
Week 6
2 x 2 @ 100%
6 x 2 @ 80%
Test new 1rm (105%)
Saturday, January 2, 2010
January 2010
Jan 02 2010 - Bear 2/8/8
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
x13 DL x5 165 - 10725
x1 SP x3/5 65 - 520
x1 SP x5 55 - 550
x5 SP x5 45 - 2250
15995
Jan 03 2010 - Bear 3/8/9
x1 DL x5 210 - 1050 - pr
x1 DL x5 190 - 950
x13 DL x5 170 - 11050
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x6 BP x5 135 - 4050
18700
Jan 05 2010 - Bear 4/9/9
x1 DL x5 215
x1 DL x5 195
x9 DL x5 175
x1 SP 0/5 65
x1 SP x5 55
x4 SP x5 45
physically ill
Jan 08 2010 - Bear 5/9/10
DL 220 5 - 1100
DL 200 5 - 1000
DL 180 5/10 - 9000
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/3 - 2025
BP 135 4 - 540
15315 - still have cough
Jan 09 2010 - Bear 6/10/10
DL 225 5 -1125
DL 205 5 -1025
DL 185 5/9 -8325
MP 95 5/6 - 2850
13325
Jan 11 2010 - Bear 7/10/11
DL 230 5 - 1150
DL 210 5 - 1050
DL 190 5/9 - 8550
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/5 - 3375
16075
Jan 13 2010 - Bear 8/11/11
DL 235 5 - 1175
DL 215 5 - 1075
DL 195 5/9 - 8775
SP 55 5/2- 1100
SP 45 5/4 - 1800
13925
Jan 15 2010 - Bear 9/11/12
DL 240 5 - 1200
DL 220 5 - 1100
DL 200 5/8 - 8000
BP 180 3 - 540
BP 155 5 - 775
BP 135 5/5 - 3375
14990
Jan 18 - Bear 10/12/12
DL 245 5 - 1225
DL 225 5 - 1125
DL 205 5/7 - 7175
MP 100 5/7 - 3500
12975
Jan 20 - Bear 11/13/12
DL 250 5 - 1250
DL 230 5 - 1150
DL 210 5/7 - 7350
MP 105 5/6 - 3150
12900
Jan 23 - Bear 12/14/12
DL 260 5 - 1300 - pr
DL 240 5 - 1200
DL 210 5/3 - 3150
DL 205 5/2 - 2050
MP 110 5/3 - 1650
MP 100 5 - 500
MP 95 5 - 475
10325
Jan 26 - Pre RSR
SDL 205 3/5
BP 155 6/3
Tri 70 8-10/2
Delt 30 8-10/2
Jan 28 - Pre RSR
SDL 205 5/5
BP 155 6/3
Tri 70 10/2
Delt 30 8-10/2
Jan 30 - Pre RSR
SDL 205 3/5
MP 110 5/6
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
x13 DL x5 165 - 10725
x1 SP x3/5 65 - 520
x1 SP x5 55 - 550
x5 SP x5 45 - 2250
15995
Jan 03 2010 - Bear 3/8/9
x1 DL x5 210 - 1050 - pr
x1 DL x5 190 - 950
x13 DL x5 170 - 11050
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x6 BP x5 135 - 4050
18700
Jan 05 2010 - Bear 4/9/9
x1 DL x5 215
x1 DL x5 195
x9 DL x5 175
x1 SP 0/5 65
x1 SP x5 55
x4 SP x5 45
physically ill
Jan 08 2010 - Bear 5/9/10
DL 220 5 - 1100
DL 200 5 - 1000
DL 180 5/10 - 9000
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/3 - 2025
BP 135 4 - 540
15315 - still have cough
Jan 09 2010 - Bear 6/10/10
DL 225 5 -1125
DL 205 5 -1025
DL 185 5/9 -8325
MP 95 5/6 - 2850
13325
Jan 11 2010 - Bear 7/10/11
DL 230 5 - 1150
DL 210 5 - 1050
DL 190 5/9 - 8550
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/5 - 3375
16075
Jan 13 2010 - Bear 8/11/11
DL 235 5 - 1175
DL 215 5 - 1075
DL 195 5/9 - 8775
SP 55 5/2- 1100
SP 45 5/4 - 1800
13925
Jan 15 2010 - Bear 9/11/12
DL 240 5 - 1200
DL 220 5 - 1100
DL 200 5/8 - 8000
BP 180 3 - 540
BP 155 5 - 775
BP 135 5/5 - 3375
14990
Jan 18 - Bear 10/12/12
DL 245 5 - 1225
DL 225 5 - 1125
DL 205 5/7 - 7175
MP 100 5/7 - 3500
12975
Jan 20 - Bear 11/13/12
DL 250 5 - 1250
DL 230 5 - 1150
DL 210 5/7 - 7350
MP 105 5/6 - 3150
12900
Jan 23 - Bear 12/14/12
DL 260 5 - 1300 - pr
DL 240 5 - 1200
DL 210 5/3 - 3150
DL 205 5/2 - 2050
MP 110 5/3 - 1650
MP 100 5 - 500
MP 95 5 - 475
10325
Jan 26 - Pre RSR
SDL 205 3/5
BP 155 6/3
Tri 70 8-10/2
Delt 30 8-10/2
Jan 28 - Pre RSR
SDL 205 5/5
BP 155 6/3
Tri 70 10/2
Delt 30 8-10/2
Jan 30 - Pre RSR
SDL 205 3/5
MP 110 5/6
Saturday, December 5, 2009
December 09
Tue Dec 1 - PTTP 6/3/9
SDL x5 210
SDL x5 190
BP x4 170
BP x5 155
TGU x2 70
RP x2 315
RP x2 315
Fri Dec 4 - PTTP 7/4/9
SDL x5 205
SDL x5 185
SP x4/5 55
SP x5 45
Sat Dec 5 - PTTP 8/5/9
SDL x5 210
SDL x5 190
SP x4/5 55
SP x5 45
RP x2 315
RP x2 335
Mon Dec 7 - PTTP 9/5/1
SDL x5 215
SDL x5 195
BP x5 155
BP x5 135
Tue Dec 8 - PTTP 10/6/1
SDL x5 220 - bad
SDL x5 200
SP x5 55
SP x5 45
RP x2 335 - 2nd bad
RP x2 315
Wed Dec 9 - Bear 1/0/1
x1 DL x5 190 - 950
x1 DL x5 170 - 850
x12 DL x5 150 - 9000
x1 BP x5 155 - 775
x1 BP x5 135 - 675
x5 BP x5 115 - 2875
15125
Thu Dec 10 - Bear 2/1/1
x1 DL x5 195 - 975
x1 DL x5 175 - 875
x10 DL x5 155 - 7750
x1 SP x4/5 55 - 495
x1 SP x5 45 - 450
x4 DP x5 35 1400
11945
Sat Dec 11 - Bear 3/1/2
x1 DL x5 200 - 1000
x1 DL x5 180 - 900
x11 DL x5 160 - 8800
x1 BP x5 155 - 775
x1 BP x5 135 - 675
x5 BP x5 115 - 2875
15025
Sun Dec 12 - Bear 4/2/2
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
X11 DL x5 165 - 9075
x1 SP x5 55 - 550
x1 SP x5 45 - 450
x6 DP x5 35 - 2100
14125
Mon Dec 13 - Bear 5/2/3
x1 DL x5 210 - 1050
x1 DL x5 190 - 950
x9 DL x5 170 - 7650
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
14750
Wed Dec 15 - Bear 6/3/3
x1 DL x5 215 - 1075
x1 DL x5 195 - 975
x9 DL x5 175 - 7875
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x4 SP x5 45 - 1800
x1 DP x5 35 - 350
13115
Thu Dec 16 - Bear 7/3/4
x1 DL x5 220 - 1100
x1 DL x5 200 - 1000
x9 DL x5 180 - 8100
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
15300
Sat Dec 18 - Bear 8/4/4
x1 DL x5 225 - 1125
x1 DL x5 205 - 1025
x7 DL x5 185 - 6475
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x4 SP x5 45 - 1800
11465
Sun Dec 19 - Bear 9/4/5
x1 DL x5 230 - 1150
x1 DL x5 210 - 1050
x7 DL x5 190 - 6650
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
13950
Mon Dec 21 - Bear 10/5/5
x1 DL x5 235 - 1175 - pr
x1 DL x5 215 - 1075
x8 DL x5 195 - 7800
x1 SP x4/5 60 - 540
x1 SP x5 55 - 500
x4 SP x5 45 - 1800
12890
Wed Dec 23 - Bear 11/5/6
x1 DL x5 240 -1200 - pr
x1 DL x5 220 - 1100
x7 DL x5 200 - 7000
x1 BP x5 165 - 825
x1 BP x5 145 - 725
x8 BP x5 125 - 5000
15850
26 Dec 2009 - Bear 12/6/6
x1 DL x5 245 - 1225 -pr
x1 DL x5 225 - 1125
x7 DL x5 205 - 7175
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x6 SP x5 45 - 2700
13265
27 Dec 2009 - Bear 13/6/7
x1 DL x5 250 - 1250 - pr
x1 DL x5 230 - 1150
x7 DL x5 210 - 7350
x1 BP x5 165 - 825
x1 BP x5 145 - 725
x6 BP x5 125 - 3750
15050
28 Dec 2009 - Bear 14/7/7
x1 DL x5 255 - 1275
x1 DL x5 235 - 1175
x2 DL x5 215 - 2150
x3 DL x5 205 - 3075
x1 SP x5 60 - 600
x1 SP x5 50 - 500
x5 SP x5 45 - 2250
30 Dec 2009 - Bear 1/7/8
x1 DL x5 200 - 1000
x1 DL x5 185 - 925
x12 DL x5 160 - 9600
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x5 BP x5 130 - 3250
x1 BP x4 130 - 520
16895
SDL x5 210
SDL x5 190
BP x4 170
BP x5 155
TGU x2 70
RP x2 315
RP x2 315
Fri Dec 4 - PTTP 7/4/9
SDL x5 205
SDL x5 185
SP x4/5 55
SP x5 45
Sat Dec 5 - PTTP 8/5/9
SDL x5 210
SDL x5 190
SP x4/5 55
SP x5 45
RP x2 315
RP x2 335
Mon Dec 7 - PTTP 9/5/1
SDL x5 215
SDL x5 195
BP x5 155
BP x5 135
Tue Dec 8 - PTTP 10/6/1
SDL x5 220 - bad
SDL x5 200
SP x5 55
SP x5 45
RP x2 335 - 2nd bad
RP x2 315
Wed Dec 9 - Bear 1/0/1
x1 DL x5 190 - 950
x1 DL x5 170 - 850
x12 DL x5 150 - 9000
x1 BP x5 155 - 775
x1 BP x5 135 - 675
x5 BP x5 115 - 2875
15125
Thu Dec 10 - Bear 2/1/1
x1 DL x5 195 - 975
x1 DL x5 175 - 875
x10 DL x5 155 - 7750
x1 SP x4/5 55 - 495
x1 SP x5 45 - 450
x4 DP x5 35 1400
11945
Sat Dec 11 - Bear 3/1/2
x1 DL x5 200 - 1000
x1 DL x5 180 - 900
x11 DL x5 160 - 8800
x1 BP x5 155 - 775
x1 BP x5 135 - 675
x5 BP x5 115 - 2875
15025
Sun Dec 12 - Bear 4/2/2
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
X11 DL x5 165 - 9075
x1 SP x5 55 - 550
x1 SP x5 45 - 450
x6 DP x5 35 - 2100
14125
Mon Dec 13 - Bear 5/2/3
x1 DL x5 210 - 1050
x1 DL x5 190 - 950
x9 DL x5 170 - 7650
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
14750
Wed Dec 15 - Bear 6/3/3
x1 DL x5 215 - 1075
x1 DL x5 195 - 975
x9 DL x5 175 - 7875
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x4 SP x5 45 - 1800
x1 DP x5 35 - 350
13115
Thu Dec 16 - Bear 7/3/4
x1 DL x5 220 - 1100
x1 DL x5 200 - 1000
x9 DL x5 180 - 8100
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
15300
Sat Dec 18 - Bear 8/4/4
x1 DL x5 225 - 1125
x1 DL x5 205 - 1025
x7 DL x5 185 - 6475
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x4 SP x5 45 - 1800
11465
Sun Dec 19 - Bear 9/4/5
x1 DL x5 230 - 1150
x1 DL x5 210 - 1050
x7 DL x5 190 - 6650
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
13950
Mon Dec 21 - Bear 10/5/5
x1 DL x5 235 - 1175 - pr
x1 DL x5 215 - 1075
x8 DL x5 195 - 7800
x1 SP x4/5 60 - 540
x1 SP x5 55 - 500
x4 SP x5 45 - 1800
12890
Wed Dec 23 - Bear 11/5/6
x1 DL x5 240 -1200 - pr
x1 DL x5 220 - 1100
x7 DL x5 200 - 7000
x1 BP x5 165 - 825
x1 BP x5 145 - 725
x8 BP x5 125 - 5000
15850
26 Dec 2009 - Bear 12/6/6
x1 DL x5 245 - 1225 -pr
x1 DL x5 225 - 1125
x7 DL x5 205 - 7175
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x6 SP x5 45 - 2700
13265
27 Dec 2009 - Bear 13/6/7
x1 DL x5 250 - 1250 - pr
x1 DL x5 230 - 1150
x7 DL x5 210 - 7350
x1 BP x5 165 - 825
x1 BP x5 145 - 725
x6 BP x5 125 - 3750
15050
28 Dec 2009 - Bear 14/7/7
x1 DL x5 255 - 1275
x1 DL x5 235 - 1175
x2 DL x5 215 - 2150
x3 DL x5 205 - 3075
x1 SP x5 60 - 600
x1 SP x5 50 - 500
x5 SP x5 45 - 2250
30 Dec 2009 - Bear 1/7/8
x1 DL x5 200 - 1000
x1 DL x5 185 - 925
x12 DL x5 160 - 9600
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x5 BP x5 130 - 3250
x1 BP x4 130 - 520
16895
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