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Old 05-06-2013, 06:01 PM   #1391
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Originally Posted by jwood View Post
Monday ME Squats
Rough start today, I had a ton of tightness. It was my fault though, I have gotten lazy with some of my prehab work on my low back. Rough weekend, went to a graduation, so Saturday was a heavy drinking night. Sunday I did not eat or drink enough, and sat all day including a car drive. Should have hit some mobility work last night, but I was so tired I passed out early. Gotta push through, figured a lot out today. I must say, my hips are feeling a lot better since starting mobility wods.

Yoke Bar Squats
90x 2x 3
140 x 3
180x 3
230 x 3
250 x 1
270x 1
290 x 1
This is the heaviest I have squatted in a while. Felt pretty good.

Yoke Bar Squats To Safety Pins
*slight pause on the pin
180x 2 x 3
230 x 3
240 x 3
250 x 3
Happy with these, felt awesome, really helped with form issues.

Reverse Lunges holding DBs
25s x 8
45s x 8
55s x 3 x 8

Band GMs
average band x 20
heavy band x 2 x 20

Reverse Hypers
4 plates x 3 x 12

Did some rehab stuff after. Feeling much better now, going to crush water tonight, and hit some good mobility work. I will get healthy eventually.
Great workout Jeremy! Sounds like a good weekend minus the pain ! Way to get it done and move some weight again! Take care of your back! Keep it up!!!
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Old 05-06-2013, 06:54 PM   #1392
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Great workout Jeremy! Sounds like a good weekend minus the pain ! Way to get it done and move some weight again! Take care of your back! Keep it up!!!
Thanks hunter, can't hang with those college kids anymore, haha.

Feeling good tonight, will some mobility work later.
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Old 05-06-2013, 08:02 PM   #1393
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Really glad the squats are coming back for you. Smash On. . .
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Old 05-06-2013, 08:20 PM   #1394
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Really glad the squats are coming back for you. Smash On. . .
Thanks offroad, this mobility work is really helping. I am able to hit depth with better form. I have been squatting more upright also
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Old 05-07-2013, 10:18 AM   #1395
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Tuesday agility
I love agility drills, I just have fun doing them.

Lots of warm ups

Ladder drills
30 minutes of various drills

4 corner drill
Back pedal, side shuffle, sprint, side shuffle
3 reps each direction

Keg carries
4 runs of 100 ft

Abs 3 rounds
An roller and leg raises

Felt good, my legs are sore in all the right places.

Speed OHP tomorrow, always a fun workout.
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Old 05-07-2013, 06:33 PM   #1396
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Great minds think alike. Nice agilities and love the keg carries.
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Old 05-07-2013, 09:30 PM   #1397
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Great minds think alike. Nice agilities and love the keg carries.
Thanks offroad
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Old 05-07-2013, 09:45 PM   #1398
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Great work Jeremy! Back still good? Keep working hard!!!
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~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
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Old 05-08-2013, 11:05 AM   #1399
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Originally Posted by Hunterace View Post
Great work Jeremy! Back still good? Keep working hard!!!
Thanks hunter!

Back is holding up pretty well. I am still focusing on mobility work and stretching at night. I need to be smarter on the Yoke, had a little pain after doing heavy yoke runs.
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Old 05-08-2013, 11:13 AM   #1400
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Wednesday Speed OHP
Felt pretty solid today, worked up to a decent weight before doing my speed reps. I like to get in some extra volume on OHP. Do the warm up sets as a "short press" only came down to chin.

Standing OHP to chin
95x2x5
115x3
135x3
165x3
185x1

Speed Sets
*all sets plus monster mini
95 x 9 sets x 3 reps
-took about 30-45 second rest

Cambered Bar Bench
-pause about 1 inch off chest
135 x 5
185 x 5
210 x 5
235 x 3 x 5-up 10 pounds from last week
These are tough, I love them

Skull Crushers w/ Swiss Bar
75 x 8
95 x 2 x 8
95 x 6, would have failed on the next rep
Up ten pounds from last week, will keep weight the same next week

Lateral Raises
20s x 15
25s x 15
30s x 15, these got ugly

Tricep Pushdown
150x 2 x 20

Banded Pushdowns
2 x 20

This was a solid session. I am keeping my assistance the same for my 3 week cycles and then will switch it up. Going to focus on progression on the assistance lifts. This will vary for each lift, sometimes it will be a weight increase, sometimes a rep increase. Or even a set increase.

Tomorrow is rep deadlifts. Still staying light and off mats. Then next cycle I will try to go heavier. I think a rep day will be a good test for my back. My rep set will only be with 275. So there is a chance, I may go a little heavier after that set, just to test the water.
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