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Old 09-11-2013, 04:41 PM   #11
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Fantastic - I'm looking forward to seeing how this works out for you. I ran Korte for a short while, before ADD kicked in and I moved on. I think it's great for dialing in your technique. But don't underestimate the cumulative effect of that volume X frequency.
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Old 09-11-2013, 10:22 PM   #12
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Solid work Mike. Make it happen.
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Old 09-12-2013, 02:20 AM   #13
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Quote:
Originally Posted by MikeM View Post
Monday:
Swings: 2x 10, hip and leg stuff
Squat: 7x 5x 230 (104Kg)
Bench: 8x 6x 170 (77Kg) (all reps paused)
Deadlift: 5x 5x 235 (107Kg)

Tuesday:
Jump rope: 3x AMAP (which ain't many let me tell you)
DB Rows: 5x 10x 75 (34Kg)
Bear Complex: 3 rounds w/ 75 (34 Kg)
Speed sled push: 5x 30ish yards
Fullbody stretching and flexibilty

Today:
Swings 3x 10
Squat: 5x 5x 230 (104Kg)
Bench: 6x 6x 170 (77KG) (all paused)
Deadlift: 7x 5x 235 (107Kg)
Great start Mike ... Very very strong volume ... keep pushing your limits buddy ...
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Old 09-12-2013, 09:18 AM   #14
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You and OR are like 2 peas in a pod! Insanely busy!

Doing great with the conditioning as well. Excess Fat melting away very soon!!
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Old 09-12-2013, 12:41 PM   #15
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Hitting it hard and making it work! Nice job Mike. I think you need to rename jumping rope to skipping. That sounds more manly
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Old 09-12-2013, 01:16 PM   #16
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A fine start Mike, like the top up work on a Tues and Thurs too
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Old 09-13-2013, 05:03 PM   #17
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Tann, I think you are right about this being very good for dialing in form. Squats are starting to slow down in my mind as I do them and I have now realized how to push out sort of with the sides of my feet on the way up. JB had mentioned something like this, but I knew my knees were out fine and didn't know what he was talking about. Well turns out it's not so much making sure your knees are out, you also need to sort of drive your legs out too. Makes driving up much easier, engages butt better, etc. Also, on deadlifts I feel like I have learned to drive my heels down better to initiate the break from the floor better, and stay tighter longer keeping the bar in tighter, etc.

As for the volume x frequency, we'll see. I was not looking forward to today, but once I got going I got steadily better as I went along. We'll see after a few weeks.

And thanks fellas!! Rolling along.

Yesterday I was pretty tired, but needed to do something to stay on track.

Jump rope x 3 AMAP
Shrugs: 4x 10x 275 (slow and squeeze kind)
Thrusters w/ just bar: 11, 11, 9, 8, 8 (10 sec rest between sets)

Some stretching and called it a day.

*Thrusters are a front squat into a push press. And before you giggle about the puny weight used, you should try these on short rests!! Holy Moly! I just laid on the floor afterwards. I was supposed to do four minutes, but barely made 2.5! The idea is from Dan John. 20 sec of an exercise, 10 sec rest and repeat for 4 minutes. Oof! I thought it was a joke. I'm not laughing anymore.



Friday, week 1 in the books.

warmups: 3x 6x various jumps

Squat:
7x 5x 230 (felt horrible until 4th set, then got better)

Bench:
6x 6x 170 all paused. (Easy, might have to bump this)

Deadlift:
8x 5x 235 (Finally an 8 setter! Very pleased)

Some stretching and that's it.

Family movie night tonite. I'll catch up with you all on the weekend. Onward and upward.
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Old 09-13-2013, 05:14 PM   #18
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Bummed you couldn't find your squat groove. Ramp up perhaps? or just an off day?

8 sets of pulls is alot of work for an old yet young guy!
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 510 lbs
Total: 1300 Lbs
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Old 09-13-2013, 09:41 PM   #19
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Looking good Mike! I've really slowed my squat reps to concentrate on all the form cues!
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Old 09-14-2013, 09:07 AM   #20
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Smash onward Mike!
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