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Old 02-17-2013, 11:35 AM   #1201
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Sunday quick session
Back is still bothering me, hope it heals up before this comp. we will see, 2 week deload upcoming. Today was just an extra speed workout to loosen up

Jump rope
3 minutes

Sprints
10 sprints x 40-50 yards
Did not go all out, probably 90%

Then just did some recovery stuff. Time to heal
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Old 02-18-2013, 06:54 PM   #1202
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Monday bench press, begin deload
Today was still pretty heavy but I cut the volume a bit

Floor press
135 x 2 x 5
225 x 2 x 3
275 x 1
315 x 1
335 x 3 singles
275 x 6

Klokov press
Bar x 2 x a bunch
95 x 3 x 10

Chest supported DB rows
60s x 10
80s x 4 sets x 8 reps
Pumped

Cable push downs
150 x 20
180 x 4 x 15-18

Hammer curls
30s x 15
35s x 3 x 12

Lots of light reverse hypers. Low back is still hurting, it is really weird and I am hoping it goes away. I think I am going to take an anti inflammatory tonight to see if it helps. I thought reverse hypers were a good idea to flush some blood through.

Suggestions welcome, less than 2 weeks out from comp
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Old 02-18-2013, 08:08 PM   #1203
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Good stuff bro!!! I need to fit my sprints back in!!!
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Old 02-19-2013, 12:47 AM   #1204
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I would chill on any direct lower back stressful work, and maybe cut cardio in half or keep it minimal. I would also watch your overhead presses and maybe cut them down a hair just to maintain.
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Old 02-19-2013, 06:46 PM   #1205
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Quote:
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I would chill on any direct lower back stressful work, and maybe cut cardio in half or keep it minimal. I would also watch your overhead presses and maybe cut them down a hair just to maintain.
Thanks steve, I am planning to keep the stress low and do some rehab work. Tomorrow I am going to do lower body but no loading the spine. Going to do DB split squats and focus on a stretch and then tons of reverse hypers.

Next week will pretty much be completely off
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Old 02-19-2013, 06:48 PM   #1206
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Tuesday raining out
Very easy day did minimal agility stuff and some walking

Treadmill
Incline all the way up x 10 mins

Silly ploy drills in my basement, tough to do much

Another 10 mins on the treadmill

Easy session, starting to heal.
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Old 02-20-2013, 12:06 PM   #1207
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Heal up and smash.
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Old 02-20-2013, 07:11 PM   #1208
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Quote:
Originally Posted by BendtheBar View Post
Heal up and smash.
Thanks steve, felt quite a bit better today
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Old 02-20-2013, 07:15 PM   #1209
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Wednesday deload lowers
Took it real easy today. No loading of the spine and back felt good. Definitely getting better

Lots of warm ups, swings, lunges, rolling

Split squats, rear foot elevates
BW x 2 x 10
25 lb DBS x 2 x 6
40s x 3 x 5
Really focused on a stretch on these

Back extensions
BW x 4 x 20

Banded hip work
3 x 20

Reverse hypers
2 plates x 4 x 10-15
Changed the angle of the hyper and it felt real good

Back is healing, I should be fine for my comp and we will see what happens on that day.
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Old 02-21-2013, 07:39 PM   #1210
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Thursday uppers
Back is feeling much better, hitting the reverse hypers a lot. Changed the angle and it felt awesome

Standing OHP
95 x 2 x 5
Add mini bands
95 x 3 x 3
115 x 4 x 3
95 x 3 x 3
These felt great

Dips
BW x 2 x 10
Plus 25 x 2 x 10
Plus 50 x 8
BW x 20

Pull ups
BW x 8
Plus 25 x 3 x 6
BW x 12

Blast strap push ups
3 x 10

Inverse rows
3 x 12

Tricep extensions
Monster mini x 5 x 15

Curls
65 x 5 x 12-15

More reverse hypers. Back is feeling much better, I think I will be good for next Saturday.
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