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Old 08-28-2013, 08:42 PM   #751
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Originally Posted by EliteDreams View Post
Is this real life?



Smashing good work JD!
For realz! Thanks!

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Originally Posted by Tannhauser View Post
I'll add to the chorus of amazement at how you can get through this in half an hour. How did you take any rests between sets?

That bench must have been more like 215 X 18 and the rows 70 x 36.
No, no real rest between sets. I didn't rush, but I didn't stop moving. The supersetting works well for that.

It was hot and I was dripping sweat, but the 215 is about 80% of estimated 1RM.

I guess the endurance gleaned from my job is better than I thought.
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Old 08-29-2013, 12:20 AM   #752
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Warm up

Core Activation
Plank
Bridge
Side Bridge
Hanging Knee Raise
Single-leg Squat
Single-leg DL
Lunge

Med Ball Push up (offset)
#6x10/side
#6x10/side

D-Handle Pull Ups
BWx6
BWx6


BB Bench Press
135x10
185x3
205x3
215x6
215x6
215x6

>> superset with <<

DB Row (unsupported)
70x6
70x6
70x6
70x6
70x6
70x6

Band Dislocations
#2 x 10+10

Comments
Added a pre-WO core activation routine.
Also added a lighter morning and evening core limbering routine not shown.
Probably going to add a core-specific conditioning routine on off days...

Wasn't sure about 215x6x3 going in, but I just went for it and the reps were there.

DB rows with 70 lbs felt good. Kept the reps lower to spare the back/hip.

Injuries: Had the massage. My left hip has released a bit. Got home and hit it again with the tennis ball now that the therapist helped me zoom in on the problem areas. which are: Iliacus, TFL and glute medius. Quads/ITB are tight, too. I will hit them all again later and daily until resolved.
Great work JD! All that core work, good grief ! Strong work bud! Keep killing it!!!
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Old 08-29-2013, 04:55 AM   #753
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Glad the massage helped.
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Old 08-29-2013, 08:35 AM   #754
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Damn injuries! Hope it heals fast. Strong benching there, nevertheless.
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Old 08-29-2013, 10:25 PM   #755
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Great work JD! All that core work, good grief ! Strong work bud! Keep killing it!!!
Thanks. Gotta do it, have a weakness. Keeping it strong!

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Glad the massage helped.
Me, too! Still improving...

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Damn injuries! Hope it heals fast. Strong benching there, nevertheless.
Thanks, nacho.
Going on vacation next week for ~10 days... just in time to recharge for new PRs!
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Old 08-30-2013, 07:08 AM   #756
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Great bench press! Hope you get yourself straightened out!
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Old 08-30-2013, 11:16 PM   #757
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Great bench press! Hope you get yourself straightened out!
Thanks.

Improving with a bit of a break next week to get settled.
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Old 08-31-2013, 04:14 PM   #758
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That's some nice benching. Take care of them thar hips and IT's and whatever.

ENjoy your vacation! Rest will bring you back stronger.
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Old 08-31-2013, 05:46 PM   #759
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Enjoy the break JD! I need to schedule me a massage!
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Old 09-05-2013, 07:13 PM   #760
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Wheres the Pictures????

Hope the Vay kay is loosen up the hips a bit.

Got that itch to get back to Iron yet?
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