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Old 06-14-2013, 11:08 AM   #461
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That's a good dog right there.
Oscar!
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Old 06-14-2013, 08:09 PM   #462
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Warm up
Nope


SQUAT (low-bar, med/wide stance, parallel)
145x3
165x3
185x3
205x3
225x6 (goal was 3, fairly tired again but went for extra reps anyway)

Pendlay Row
145x3
155x3
165x3
175x3
185x3 (no extra reps, felt a little heavy today)

DB Lying Tricep Extensions
15x12
20x12
25x12
30x12

DB Step ups with shrug
20x40

Stairs
Skipped!

Comments
Had a real day off.

Squats were solid. Felt a little tight on the early reps.
Felt better with warm up and more weight.

Pendlays were awkward today. No MMC.

Tricep extensions: DBs were much better. Thumb strain is improved, but not challenged by hammer grip at all. Better ROM.
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Old 06-17-2013, 09:10 PM   #463
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Warm up
What was the finisher is now the warm up...

Bulgarian Split Squat
BWx12/side

One-Arm DB Press
20x30/side

Bradford Press
45x30


MP
85x3
95x3
105x3
115x3
125x6 (goal was 3)

Push Press
125x5

Band Dislocations
#2x20

Dead Lift
155x3
175x3
195x3
215x3
235x6 (goal was 3)

Snatch Grip High Pull
95x5

RDL
155x12

BB Bicep Curl (in front of the squat rack! I have admitted I have a problem)
55x12
55x12
55x12
55x12

CG Pull ups
BWx6

Stretch Arms
Uh, stretching...

Comments
Starting to feel really good when working out. Even if I go in with low energy, I have a good session.
Partly due to getting back into a groove, partly due to better programming/warm up.

I am following each lift with a power move then a mobility move. So it's...

- MP then Push Press then band dislocations
- DL then High Pulls then RDLs.
- Curls then Pull ups then arm stretching

The high pulls are new for me so I will go lighter next time until I really feel the speed and muscle contraction.
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Old 06-18-2013, 01:54 AM   #464
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Good work man. You press strong. On the dislocations though, are they really beneficial? I did one once and it scared the crap out of me.
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Old 06-18-2013, 05:06 AM   #465
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Great work JD! Nice to see multiple workouts in here! Hoping to be oing the same one of these months! Keep it up!!!
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Old 06-19-2013, 08:31 AM   #466
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Quote:
Originally Posted by fenrisulfr View Post
Good work man. You press strong. On the dislocations though, are they really beneficial? I did one once and it scared the crap out of me.
I guess if you push them too hard when tight you could pull something...but I've also read of people doing 50/day and swearing it solved all their shoulder problems.

I always start with a wider grip and often use the bands so there is some room for my shoulders to get loose without risking any strain. Then I start making them gradually harder for increased shoulder flexibility.

If strength is king, mobility is queen!

Quote:
Originally Posted by Hunterace View Post
Great work JD! Nice to see multiple workouts in here! Hoping to be oing the same one of these months! Keep it up!!!
Thanks, man. It feels great to be back in the game! Hoping you get that feeling again soon!
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Old 06-19-2013, 09:14 AM   #467
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Strong MP!! Those snatch grip high pulls will make dat der back get all swoled up lol
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Old 06-19-2013, 09:43 PM   #468
jdmalm123
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Strong MP!! Those snatch grip high pulls will make dat der back get all swoled up lol
Thanks, trying to get strong and stay strong!

I hope so 'cause I'm all out of celltech!
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Old 06-19-2013, 09:56 PM   #469
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Warm up
Med Ball Push up (offset)
BWx20/side

Band-assisted Pull up
BWx25 front
BWx25 BTN


BBBP
155x3
165x3
175x3
185x3
195x3

DB Row (unsupported)
35x10
35x10
35x10
35x10
35x10

Trap Bar Calf Raise
95x20
95x20
95x20
95x20

BBBP (speed work)
135x10

Prison Row (speed work)
BWx10

Jumping (speed work)
BWx10 to 19"

DB Fly
15x20

Rev DB Fly
15x20

Calf Stretch
Stretch

Comments
Worked 10.25 hours today. Very hot. However recovered quickly and had a good workout.

Right arm/pec a little tight when pressing.

Liking the "warmup > workout > speed > mobility" formula.

Had a massage on 6/8. It helped a lot. Next one 7/16 then every 3 weeks thereafter if all goes well. Makes a big difference in my recovery and performance.
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Old 06-19-2013, 11:39 PM   #470
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Great work JD! Lots of strong lifting after long day at the job! Keep pushing hard!!!
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~~~Second Amendment~~~
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
http://muscleandbrawn.com/forums/sho...734#post494734
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