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Old 04-04-2013, 02:44 PM   #41
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Default Thursday, 4/4: GPP

Upper Body Sled Drag (complex)
3 x ~40 yds. x 1 medium rock

Mighty Sled:



Medium Rock:



The video is frustrating to watch because the camera is set up too far away. You can see me switching movements as I begin to tire out. I begin with the weakest movement and progress to the strongest ones:

1) front lateral raise
2) overhead press
3) fly
4) flat press
[then i get really tired and switch to rows]
5) overhead pulldowns
6) face pull
7) low pull
[occasionally i lean back and do an upright row)

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Old 04-05-2013, 01:17 PM   #42
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Mighty sled seems to be serving you well.
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Old 04-06-2013, 09:02 AM   #43
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Wow. That is awesome! I got tired just watching you do that.
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Old 04-06-2013, 07:30 PM   #44
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Quote:
Originally Posted by BendtheBar View Post
Mighty sled seems to be serving you well.
a quick friendship seems to be developing between me and Mighty Sled.

Quote:
Originally Posted by Jen View Post
Wow. That is awesome! I got tired just watching you do that.
haha thanks. so far, it's exposed a real weakness in my shoulders: they burn out pretty quickly. for a good 45 mins. after i finished today, it hurt to lift my arms!
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Old 04-06-2013, 07:38 PM   #45
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Default Saturday, 4/6: GPP

Lower & Upper Body Sled Drags

Lower (Run Backward)
2 x ~40 yds. x 1 big ass rock

Lower (Hamstring Walk, bent over w/rope handles held low)
1 x ~40 yds. x 1 big ass rock

Upper (Complex of Pressing, Fly, and Rowing Movements)
3 x ~40 yds. x 1 medium rock

Not that I did much lower body work, but my legs felt fresh afterward. Shoulders are still burned out from the upper body work, though! It's a good feeling. It feels like I've found exactly what I've been needing to do all this time to address a long-standing weakness. The vid shows my 2nd "Run Backward" set and my 2nd Upper Body Complex set. I cut out parts of the video that were unwatchable (the end point is too far away to see me clearly). You should be able to see me slow down and pause at times when my muscles start burning out.

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Old 04-07-2013, 11:32 AM   #46
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Keep killing it!
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Old 04-09-2013, 07:58 PM   #47
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Default Tuesday, 4/9: GPP

Lower & Upper Body Sled Drags

Lower (Hamstring Walk, bent over w/rope handles held low)
2 x ~40 yds. x 1 big ass rock

Lower (Walk sideways with sumo steps)
1 x ~40 yds. x 1 big ass rock

Upper (Front & Reverse Flyes)
2 x ~40 yds. x 1 medium rock

Upper (Bicep Curl & Tricep Extension)
1 x ~40 yds. x 1 medium rock

Those hamstring walks make me feel weak. As I was doing them, I was imagining that I was on a sports team doing practice exercises. The coach on my team was reaming me out, like getting in my face and insulting me over my pathetic performance. Yeah, so it was a good workout!
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Old 04-09-2013, 08:48 PM   #48
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Psych it out!
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Old 04-10-2013, 06:13 PM   #49
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Default Wednesday, 4/10: GPP

Lower & Upper Body Sled Drags

Lower (Walk sideways with sumo steps)
2 x ~40 yds. x (1 big ass rock + 1 medium rock)

Lower (Straight forward pull but with handles pushed out above my head)
1 x ~40 yds. x (2 big ass rocks + 1 medium rock)

Upper (Reverse Grip Press & Reverse Grip Pull)
3 x ~40 yds. x 1 big ass rock

I was able to go faster and further with the straight forward drag, but my quads felt fried by the end of the lap, and I was completely winded, like when your heart's pounding into your throat and your breath can't keep up with your circulation.
Shoulders felt completely fried. The only thing about these sled drags is that I can never get a burn in my chest. I can't seem to find a way to hit my chest hard without burning out my shoulders. Maybe this shows how little I actually use my chest on bench press, or maybe the sled work is just exposing a weakness.

All in all, I love the sled because I don't feel obligated to perfect a particular movement or to focus on just 1 or 2 movements. Since it's supplemental, I can experiment and just go hard.
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Old 04-11-2013, 08:48 PM   #50
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Default Thursday, 4/11: GPP

Lower & Upper Body Sled Drags

Lower (Straight forward pull but with handles pushed out above my head)
2 x ~50 yds. x as many big rocks as I could fit in Mighty Sled

Lower (Walk stiff-legged with rope handles on my ankles)
1 x ~40 yds. x lots of small rocks

Upper (1-arm bench press)
1 x ~40 yds. x empty sled
2 x ~40 yds. x lots of small rocks

I must have the groove down for the straight forward pulls because I was able to use lots more weight more easily today. Still gave my heart and lungs a good kick to the groin.
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