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Old 07-04-2013, 08:06 PM   #491
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Nice work JD! Good job listening to your body and working around your injury!
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Old 07-04-2013, 08:14 PM   #492
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Quote:
Originally Posted by OneMorePlate View Post
Pullups
Bench looks great. As always very balanced session.

Heal up JD.
"Band-assisted" pull ups...just doing them for ROM until my shoudlers (and elbows) are up to speed.

Thanks!

Quote:
Originally Posted by KD5NFW View Post
Nice work JD! Good job listening to your body and working around your injury!
Thanks, man.

Slowly learning that not every session has to be monster and progress is better when you respect your condition.
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Old 07-04-2013, 10:36 PM   #493
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Solid Benching. Keep getting work in when you can.
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Old 07-05-2013, 08:48 AM   #494
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Good session despite the injury. Also, Good job listening to yourself and not further aggravating the injury.
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Old 07-05-2013, 08:50 AM   #495
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Quote:
Originally Posted by jdmalm123 View Post
Warm up

Med Ball Push up (offset)
BWx25/side

Band-assisted Pull up
BWx30 front
BWx30 BTN


BBBP
135x10
165x3
175x3
185x3
195x3
205x3

DB Row (unsupported)
40x10
40x10
40x10
40x10
40x10

Trap Bar Calf Raise
125x20
125x20
125x20
125x20

BBBP (speed work)
skipped

Prison Row (speed work)
skipped

Jumping (speed work)
BWx12 to 19"

DB Fly
20x20

Rev DB Fly
20x20

Calf Stretch
Stretch

Comments
Progressed and hit the warm up and main weight targets despite right elbow...the forearm extensors are tight but it registers as intense bicep pain. Had to grin and bear it on the BBBP. Put an ace compression bandage on right forearm halfway through the benching.

Rowing was fine.

Arm was fried so I skipped the speed bench and prison rows.

Flys were ok since the elbow doesn't really move for those.

Next massage is in 2 weeks so if I can avoid further injury, that should be the end of this mistake!
Great work JD! That's a lot of work bud! Way to get it done, ope your arms ok!!!
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Old 07-05-2013, 07:00 PM   #496
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Warm up

DB Step ups with shrug and/or high pull(?)

20x40

Toe Squat
BWx20


SQUAT (low-bar, med/wide stance, almost-parallel)
165x3
185x3
205x3
225x3
245x3

135x10 (speed)

DB Alternating Front Raise
10x30

Pendlay Row
165x3
175x3
185x3
195x3
205x3

DB Fly
10x20

DB Lying Tricep Extensions
20x12
25x12
30x12
35x12
40x8 (Finally! a non-injury fail! )

Dips
BWx12

Lunges
BWx20

Orbits
10x30

Tricep, Lat and Quad Stretching

Comments
Tried to combine the step ups with a DB high pull...awkward fail.
For the toe squats I also push knees out to touch the floor, kind of a stretch...

Squats felt good. Took a closer look and I'm just above parallel, but it's just right for my back...maybe later I'll work on depth more. Almost skipped the speed set...went back and did them towards the end...almost went airborne and the bar hopped off my shoulders. Maybe need to add a little weight?

Pendlays were good, they feel heavy but not slow. Started to feel my elbows on the last couple sets.

Added a set (on the low end) to the DB extensions and did not get 12 reps on last set. That should indicate a strength/growth opportunity... hopefully, getting 40x12 will add some tricep muscle.

Dips are good, but not as good as last time. Did 2 more reps, but the elbows probably factored in.
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Old 07-05-2013, 09:57 PM   #497
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Nice work JD. Them rows stand out though.

Seems the hardest thing in the world to learn is when to back off a little and you nailed it.

Rock on.
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Old 07-06-2013, 08:46 AM   #498
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Squat depth will come with time. Protect the back and stay in the game. Make depth your progression goal and take it slow. Great session, full of good stuff, except maybe the step-up high pulls (what the hell is that?)
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Old 07-06-2013, 09:56 AM   #499
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Yeah squats and rows stand out JD! Stay healthy and smashing!
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Old 07-06-2013, 10:35 PM   #500
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Quote:
Originally Posted by MikeM View Post
Nice work JD. Them rows stand out though.
Seems the hardest thing in the world to learn is when to back off a little and you nailed it.
Rock on.
thanks.
you're right...being smart and humble are both new to me, but I think I have the idea to keep my lifting fun and productive for the next 38 years!

Quote:
Originally Posted by Off Road View Post
Squat depth will come with time. Protect the back and stay in the game. Make depth your progression goal and take it slow. Great session, full of good stuff, except maybe the step-up high pulls (what the hell is that?)
I agree. When I set a real squat PR (around 365x1) Then I will try 135 at a lower depth and then work up from there.

The step-up high pulls were an opium dream inside an absinthe hallucination inside a dream on a rainbow. Never to be seen again.

Quote:
Originally Posted by KD5NFW View Post
Yeah squats and rows stand out JD! Stay healthy and smashing!
Thanks man. Arm was still an issue with work today, but a brace and working within my limits is helping the injury resolve.
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