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Old 01-02-2013, 03:43 PM   #81
MikeM
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Nice work! I've recently decided to hit core work every session too. I'm interested in your thoughts as you go along with the backloading too.

What do you do for mobility work on upper body days? I was doing weighted throws and tosses, but I need some other ideas. Thanks!
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

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Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 01-02-2013, 08:03 PM   #82
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Quote:
Originally Posted by MikeM View Post
Nice work! I've recently decided to hit core work every session too. I'm interested in your thoughts as you go along with the backloading too.

What do you do for mobility work on upper body days? I was doing weighted throws and tosses, but I need some other ideas. Thanks!
Upper body mobility involves a lot of awkward stretches using bands as well as using a lacrosse ball on my upper back to work out some knots , that alone extends my ROM tremendously. I get a lot of my mobility ideas from Kelly Starrett on youtube, he is a genius !

Here is a vid for some of those stretches I was talking about.
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Old 01-02-2013, 08:04 PM   #83
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Wed- Squat

Warm-up
pull-aparts - 100
stretching & mobility

work
close stance squats - 210 - 8x3
high-bar olympic squats - 160- 5x5
Romanian DL - 105 - 3x10

assistance
lunges with db's - 3x10 each leg
db rows - 3x15
frankenstein walks - 3x 1 min

abs
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Old 01-02-2013, 08:06 PM   #84
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Great workout Caitlyn!
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Old 01-03-2013, 11:58 AM   #85
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close stance squats - 210 - 8x3
^ That's getting it done.
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Old 01-04-2013, 10:02 PM   #86
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Nice work. Definitly getting it done.

Thanks for the Mobility link. DOH! I use Kelly's stuff for hip mobility and just never went back to see about shoulder stuff. You're right he is a genius. Thanks! Going to go back to check out more of his videos.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 01-04-2013, 10:39 PM   #87
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Thanks guys for the support, it's always so encouraging!

Today was my bench accessory day , i added some extra assistance because this day always seems too easy and my bench needs to go up up up! The carb backloading really doesnt seem too bad, im already used to the routine of not having carbs til 6 but it stinks that i cant use my fav coffee creamer anymore now its stupid whipping creamer which isnt half as tasty! But anyway here is my workout!

Fri - bench accessories

warm up
100 - pull aparts
mobility

work
standing barbell overhead press - 75 - 5x5
buffalo bar bench - 105 -4x6
bamboo bar -55 - 3x20

assistance
skull crushers - 3x15
fat bar bicep curls - 3x30
side raises - 3x20
band push downs - 100
chest supported rows - 3x15

abs
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Old 01-04-2013, 10:54 PM   #88
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Solid.
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Old 01-05-2013, 01:11 AM   #89
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Great workout! Keep up the hard work!!!
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A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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Old 01-05-2013, 06:22 PM   #90
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Quote:
standing barbell overhead press - 75 - 5x5
Go! Go! Go!

Most powerlifting women couldn't flat bench that.
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