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Old 02-20-2013, 10:47 PM   #241
jdmalm123
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Originally Posted by SecondsOut View Post
nice. bet the upper back pump made bench press feel stronger. i'm curious to see what conditioning stuff you end up doing. a friend of mine used to be pretty heavy into outdoor stuff. he would make up all kinds of exercises with these long metal pipes he found, an abandoned bike rack, and an abandoned football sled. if i remember correctly, for a few months, he never tried to get PRs on the big 3 in the gym, just lifted consistently. later, he cut back on the outdoor stuff, went heavy on the big 3, and just blew away his previous PRs from before the outdoor work.
Yes, the back pump definitely did help.

I used to do a wide range of that kind of stuff almost exclusively and felt great...never went back to see the effect on big lifts. Will probably keep it simple...

TUE
Sledgehammer - hit tire from several angles...looking for shoulder ROM and core rotation from this.
Farmer's Walk - grip, trap stretch, core stabilization, calves?
Tire Jump - not looking to jump very high... conditioning and foot health

THU
DB Swings - lower traps, conditioning
Tire Flip - active recovery for lower body, conditioning
Bag Carry - back health, core stabilization, conditioning
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Old 02-21-2013, 12:09 AM   #242
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Something kicked in....felt like Bruce Willis in Invincible! Upper back was pumped from the get go for no reason...

Pull ups still feel harder...I may be overdosing!
Squats felt amazing and I'm finally benching my BW again. BO Fly reps and weight were just right.

Pull Ups (intraset w/squats)
BWx8
BWx8
BWx8
BWx8
BWx8


Squat (low-bar, medium-wide stance, parallel)
100x5
120x5
140x5
160x5

170x5
180x5
190x4
205x3

BB Bench Press
45x50
90x10
110x5
125x5
145x5

155x5
165x5
175x4
185x3

Bent-over Fly (superset with BP)
12x12
12x12
12x12
12x12
12x12
12x12
12x12
12x12

Weighted Sit Ups
10x15
10x15
10x15

DB Lateral Fly
8x15
8x15
8x15
Great workout JD! Smashing the weights, feelin good!!!
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Old 02-21-2013, 12:53 AM   #243
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Really good stuff!
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Old 02-21-2013, 10:42 AM   #244
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JD da volume junkie!!
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Old 02-21-2013, 07:49 PM   #245
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Great workout JD! Smashing the weights, feelin good!!!
"Feeling good is good enough."

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Really good stuff!
Thanks, Ben!

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JD da volume junkie!!
But...but...this is my simplified workout!
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Old 02-22-2013, 02:17 PM   #246
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Biceps!

Spam biceps!

Hope all is well amigo. Keep smashing.
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Old 02-22-2013, 06:02 PM   #247
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Default Week 8

Did not take or need the deload this week.

Low-back/sacrum was tight again today, but before the WO. Suspecting my AI may be the culprit. Comments on that are welcome.

Still playing with the set up of this Friday session. I liked today's version, but cut the squat/RDL combo short after one round to be safe with the spine.

D-Handle Pull Up
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4

...superset with...

Standing Calf Raise
BWx20
BWx20
BWx20
BWx20
BWx20
BWx20


One Arm DB Press
20x10
25x10
30x10
30x10
30x10

...superset with...

BB Row
105x10
105x10
105x10
105x10
105x10

Squat (low-bar, medium-wide stance, parallel)
135x10

...superset with...

RDL
105x10

Rev Grip CGBP
105x10
105x10
105x10
105x10
105x10

...superset with...

Prison Row (med DOH grip)
BWx10
BWx10
BWx10
BWx10
BWx10
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Old 02-22-2013, 07:30 PM   #248
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Great workout JD! Sure getting a lot of work done in here, keep it up bud!!!
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Old 02-22-2013, 07:54 PM   #249
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sounds like your whole delts got a thorough thrashing today
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Old 02-23-2013, 04:50 PM   #250
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Quality back work. All kinds of rows.
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