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Old 09-11-2013, 09:03 AM   #821
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Default 9/11/13 Hill Sprint

Hill Sprint
77 yard hill x 5-7 (not quite sure)

Overall Workout:B+

Notes:
Was at the hill by 5:00 am This morning. Tried a new hill. The hill i usually use is 38ish yards, but steep. This new hill was 77 yards but not as steep. I didn't really time my intervals, I tried to only take a few seconds after walking down. But after about the 3rd one I needed to take a few minutes before I was able to venture back up. I almost puked after the last sprint.

I will probably rotate between short and steep and long and not so steep. Short and steep lends itself more to explosive training, long and not so steep lends itself more to overall conditioning (if that makes any sense).
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Old 09-11-2013, 09:09 AM   #822
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It's easy to tell you really want to get conditioned. It takes really solid effort to do that, especially at 5:00AM. Was it still dark?
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Old 09-11-2013, 09:15 AM   #823
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Quote:
Originally Posted by Squatter View Post
It's easy to tell you really want to get conditioned. It takes really solid effort to do that, especially at 5:00AM. Was it still dark?

The sun didn't start coming up until I was back home and about to hop in the shower.
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Old 09-11-2013, 02:27 PM   #824
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Nice work! Hills are no joke and I know exactly what you mean about the difference between them.

Good stuff Josh.
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Old 09-11-2013, 10:13 PM   #825
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Running like the wind. Keep it up big man.
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Old 09-13-2013, 09:52 AM   #826
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Default

Quote:
Originally Posted by MikeM View Post
Nice work! Hills are no joke and I know exactly what you mean about the difference between them.

Good stuff Josh.
Thanks Mike! Yeah, those hills are hard!!!
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Originally Posted by BendtheBar View Post
Running like the wind. Keep it up big man.
Thanks Steve!
HAHA, not quite like the wind....
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
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Make gains, not excuses.
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Old 09-13-2013, 10:08 AM   #827
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Default 9/13/13 Cycle ? Week 1 OHP

OHP
127.5x5
145x5
165x4 (Goalx5)
First set last:
125x8

Pull ups:
Bwx1,2,2,2,1,1,1

Incline Bench
155x10, 170x10, 185x8

DB Curl/BB Shrugs superset
40x10,9,5
240x10,10,10

Incline lying tricep extension/mini band face pull superset
70x15,15,15
15,15,15

Overall Workout Grade: B+

Notes:
ALLLLLLLRIGHTy then!
Solid session, despite the lack of progress.
To put things in perspective, I have switched back to a low carb diet and have lost 6 pounds in 2 weeks, most of which is probably water weight and I stopped taking a hormone of the pro variety 4 weeks ago. So a slow down in progression is to be expected between those 2 things.

My ohp felt strong. Even though I missed that last rep, I felt strong leading up to it.

Tried something different with pullups. It was the ladder methods as described by Dan John. Basically the idea is 1st set 1 rep, second set 2 reps, 3rd set three reps and so on. At least that is the goal, although it doesn't necessarliy work out that way.

Finished with a couple super sets to get in the accesory work. All 4 of those exercises gave me a great pump on the target muscle groups. I finished this workout feeling good, pumped and strong.
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 09-13-2013, 04:05 PM   #828
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I fatigue fast on pull ups, so that method wouldn't work for me. Hope it does for you tho!! 165 for a fiver is a tall order, so props for getting 4 good ones. I did 155X5 on Tuesday, and the 5th was a grinder at that weight.

Well done on the weight loss as well. Have a great weekend!
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
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Old 09-13-2013, 09:34 PM   #829
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Looking good Josh! Nice weight loss too. Keep it going!
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Old 09-14-2013, 09:08 AM   #830
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Work is work hombre. Keep putting it in. You have plenty of muscle. Doesn't take much to maintain it.
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