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Old 10-10-2013, 09:22 PM   #841
jdmalm123
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Burpee: 10

Side Bridge: 45s/side

Toe Squat: BWx20

Bulgarian Split Squat: BWx10/side


Squat
135x8
135x8
145x7
165x6
185x5
205x4
225x3

TB Jump Shrug
95x8
95x8
95x8

Run Stairs
2 flights x3

Tire Flip
Large Tire x20x2

Standing MB Twist
#4x20

Stretch
Groin

Comments
Squats felt good. Went back to safety bar set at #11. It's a little high but my back seems to prefer it.

Tire flips were unplanned. Good conditioning!

Hawe missed squatting 215 and 205 after hitting 195x3.
Got him keeping a journal and making notes so he has a plan for next time.
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Old 10-13-2013, 10:08 AM   #842
jdmalm123
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Default Friday...

just noticed i forgot to log this...

DB Snatch: 20x10/side

Uni-leg pull: 10x10/side

Prison Row: BWx15

D-handle Pull up: BWx8


Low-pin BOR
45x15
135x3
145x3
155x3
165x3
175x3
185x5

CGBP
45x20
135x6
145x6
155x6
165x6
175x6
185x6

DB Curl
20x20
20x20
20x20

>> superset with <<

Lying DB Tricep Ext
20x20
20x20
20x20

Sit up
BWx30
BWx30

Stretch
Lats/Chest

Comments
Had a massage mid-day. Found some trigger points and worked them out.

Legs were sore from Squats.

Left glute a little sore, so kept the BOR reps low.

Trained solo. Hawe's back was sore from squatting and Adam fell asleep!

Loaded a ton of cinderblock debris by hand and shovel for an hour or so yesterday.
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Old 10-13-2013, 10:46 AM   #843
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Strong training JD! Better to squat a little high than not squat at all!
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Old 10-13-2013, 05:33 PM   #844
jdmalm123
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Quote:
Originally Posted by KD5NFW View Post
Strong training JD! Better to squat a little high than not squat at all!
That's exactly right. Since I'm not worried about hitting a particular depth for contest, I'm going as deep as I can with heavy weights.

I get plenty of deep hip ROM on other moves that don't seem to bother my lumbar spine.

It's just a reality I've learned to accept. Training around limitations intelligently will buy me many more years than forcing myself to meet someone else's standards.

Of course, kids, if you can safely squat deeper, you should!!
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Old 10-13-2013, 05:37 PM   #845
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Solid session after solid session.
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Old 10-13-2013, 05:39 PM   #846
jdmalm123
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Quote:
Originally Posted by BendtheBar View Post
Solid session after solid session.
Thanks!

Looking for the sweet spot between heavy, volume, frequency and recovery!

Getting pretty close!
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Old 10-13-2013, 07:38 PM   #847
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Nice work, JD!
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Old 10-14-2013, 04:14 AM   #848
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Quote:
Originally Posted by jdmalm123 View Post
That's exactly right. Since I'm not worried about hitting a particular depth for contest, I'm going as deep as I can with heavy weights.

I get plenty of deep hip ROM on other moves that don't seem to bother my lumbar spine.

It's just a reality I've learned to accept. Training around limitations intelligently will buy me many more years than forcing myself to meet someone else's standards.

Of course, kids, if you can safely squat deeper, you should!!
Words of wisdom!
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Old 10-14-2013, 08:54 PM   #849
jdmalm123
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Jumping Jacks: 50

Uni-DB Press: 30x20/side

Lunge: BWx20

Bradford Press: 45x30


MP
45x16
65x12
105x3
115x3
125x3
135x3
145x3

BTN Press
75x8
75x8
75x12

DB Split Jerk
40x6/side
40x6/side
40x6/side

Med Ball Seated Rotation
#6x40
#6x50

Orbits
10x20/direction

Comments
Great workout. Three of us training but it went quickly.

Split Jerks with 40's were a little slow. Will keep the weight until I get 3 sets of 8, faster reps.
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Old 10-15-2013, 08:58 PM   #850
jdmalm123
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Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
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Pull through: #2 band x 15

Vertical Jump: BWx6x2

Plank: 1:50

Suitcase DL: 135x3/side


DL
135x3
185x3
235x5
255x4
275x3
295x2
315x1

RDL
160x8
160x8
160x8

Snatch-grip High Pull
85x8
85x8
85x8

Side Bends
45x20/side
45x20/side

Tennis Ball
left hip

Comments
Minimal residual tightness in hip/glute.

First time pulling 3 pps in a while!!!
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