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Old 07-24-2013, 07:39 PM   #561
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Quote:
Originally Posted by KD5NFW View Post
I think I will join you on the deload train the rest of this week
Or...you could set PRs in all major lifts! Oh, wait, you're already doing that...

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Originally Posted by Hunterace View Post
Great workout JD! Smash on bud!!!
Thanks, man. I smashy-smashy!
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Old 07-24-2013, 09:05 PM   #562
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Originally Posted by jdmalm123 View Post
Or...you could set PRs in all major lifts! Oh, wait, you're already doing that...
Haha nope I'm done for the week. Time to recoup a bit and hit it hard next week!
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Old 07-24-2013, 09:31 PM   #563
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Default DELOAD: Shorty McShortshort

Warm up

Med Ball Push up (offset)
BWx10/side
BWx10/side

Pull ups
BWx2x2 reg
BWx2x2 btn
BWx2x2 chin


BB Bench Press
135x10
195x3
205x3
215x3
225x3

DB Row (unsupported)
55x11/9
55x11/9
55x11/9
55x11/9
55x11/9

BBB Jr. CGBP
135x12
135x12
135x12

DB Rev Fly
25x12
25x12
25x12

Comments
Pull ups/chin ups felt better...didn't bother the arms much.

Bench was also good. Arm wasn't an issue. 225 felt the same as last week and I felt like I could've done the 235.

CGBP was much more stable. Reps were deep and deliberate. TWSS?
Supersetted CGBP with Reverse Flys.

Took the ASSAULT pre-WO...felt the energy without jitters, etc.

Glad the arms are almost back to normal!
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Old 07-25-2013, 08:59 AM   #564
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Good session. I always like your warm-ups, they seem well thought out.
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Old 07-25-2013, 08:10 PM   #565
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Good session. I always like your warm-ups, they seem well thought out.
Thanks, OR.

I've been trying to "get it all in" without overdoing it as has been my tendency.

Starting to get better at dialing it in.
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Old 07-25-2013, 08:27 PM   #566
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Default Some secondary goals...

1. Rehab/strengthen forearms
due to arm wrestling strain, want to build up forearms with more emphasis on rotation and extension to balance against stronger flexors.

2. Improve lower body mobility
feet hurt most days (tight, probably from long hours in workboots), calves are tight, SLR is restricted bilaterally, hips, adductors, hamstrings and gluteus min/med are often tight.

3. Give my abs/core a little more attention
ab muscle bellies are shallow, core will be critical for major lifts progressing and spinal rotational mobility is a key to injury prevention for me.

4. Recover my pull up abilities
currently hard to do more than a few BW pull ups (partly due to injuries and added BW). Want to return to sets of 15-20!

5. Improve general conditioning
Maybe some sledgehammer, tire work, jumping, calisthenics and/or walking/running.

Thinking of addressing the above two days per week on off days. Did a test/sampler session today.
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Old 07-25-2013, 09:14 PM   #567
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Great work JD! Like the extra goals! Keep working hard!!!
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Old 07-26-2013, 07:48 AM   #568
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Too many goals can interfere with each other. Good luck but prioritize.?
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Old 07-26-2013, 08:35 AM   #569
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Agree with Fen, it really depends on how you set it up and what your work days are demanding from you.
Like seeing you repping 225 again on bench, steady progress.
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Old 07-26-2013, 09:19 AM   #570
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The goals look good. It would be easy to incorporate them into your workouts and leave your rest days for resting. And like Fenn said, prioritize. Mobility work as part of your warmups, pull-ups in place of another pull, grip work and conditioning as a "finisher." You get the idea. . .
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