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Old 08-13-2013, 11:08 AM   #511
OneMorePlate
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JD:
I'm certain all of us could use some of that!
Since my shoulder is toast testing a concept that has been in the back of my mind for a couple years.

Bench (Experiment) tut/explosive concentric interval training
Starting weight 100lbs I know laughable right.
30-45 sec workloads
1 min rest intervals


30 Rep Sets
3

20 Rep Sets
6

15 Rep Sets
2

Push downs
2 Sets

30 min workout I'm totally spent & majorly Swole.
Note; 22 minutes on Bench work.
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Old 08-13-2013, 12:36 PM   #512
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one rep is plenty!
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Cool..

Looking forward to the feedback on this WO in a day or two!
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Old 08-14-2013, 10:18 AM   #513
OneMorePlate
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Quote:
Originally Posted by jdmalm123 View Post
Cool..

Looking forward to the feedback on this WO in a day or two!
SORE, still swollen this morning. Only 100lbs of weakness just kicked my butt. Crazy!
Shoulder was very sore yesterday especially after all those reps. Did roller wk & tennis ball tissue work after training, feels better this morning.
Overall I'd say initially looks very promising.
Going to add 5lbs eow might have to pyramid set times & weights as this evolves. Will get a picture of the pump next time, good stuff.
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Old 08-14-2013, 10:26 AM   #514
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great news!

adapt or die!
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Old 08-14-2013, 04:19 PM   #515
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Great work OMP! Like the experiment!!!
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http://muscleandbrawn.com/forums/sho...734#post494734
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Old 08-15-2013, 03:52 AM   #516
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Great work as usual OMP ... This log is full of variety of exercises ... keep up the great work Sir ...
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Old 08-15-2013, 08:28 AM   #517
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Creative use of balls.
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Old 08-15-2013, 01:52 PM   #518
OneMorePlate
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Week 4 Squats
130-5, 160-5, 195-5, 240-5, 275-3, 305-10

Leg Press
3pps + quarter 12r
5pps-12r
6pps-20r

Done

Took a video of the last 2 squat sets will post them up later. Used a SSB to save my shoulder. Welcome feedback.
Deloading next week, going to focus on gpp, tissue work, & flexibility.
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Old 08-15-2013, 02:04 PM   #519
OneMorePlate
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Squat More, good things will happen.
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Quote:
Originally Posted by jdmalm123 View Post
great news!

adapt or die!
Off Page One

My chest delt's tri's are still sore wth
Thanks JD

Quote:
Originally Posted by Hunterace View Post
Great work OMP! Like the experiment!!!
It a must try if you have masochistic tendencies. lol
Thanks Hunter.

Quote:
Originally Posted by ravimolasaria View Post
Great work as usual OMP ... This log is full of variety of exercises ... keep up the great work Sir ...
I'm constantly have to change things to work around nagging injuries. Enjoy training, making continuous progress is the primary focus.
Thanks Ravi

Quote:
Originally Posted by Off Road View Post
Creative use of balls.
lol Sometimes the pcv pipe is too firm and has caused pain rather than the recovery it suppose to induce. Surprising the tennis ball in certain areas is actually better for tissue work. Thanks OR
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Old 08-15-2013, 02:19 PM   #520
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Quote:
Originally Posted by OneMorePlate View Post
Week 4 Squats
130-5, 160-5, 195-5, 240-5, 275-3, 305-10

Leg Press
3pps + quarter 12r
5pps-12r
6pps-20r

Done

Took a video of the last 2 squat sets will post them up later. Used a SSB to save my shoulder. Welcome feedback.
Deloading next week, going to focus on gpp, tissue work, & flexibility.
Love the squat and press combo.

Let me know when the video goes up if I miss it.
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