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Old 04-26-2013, 01:00 PM   #131
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Love those complex finishers. I've been planning to add some of those in starting in about a month. I thought they would be good for my son and I as he gets ready for the Summer football camps. Nice sessions.
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Old 04-28-2013, 10:07 AM   #132
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Keep up the great work.
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Old 04-29-2013, 11:59 AM   #133
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Love those complex finishers. I've been planning to add some of those in starting in about a month. I thought they would be good for my son and I as he gets ready for the Summer football camps. Nice sessions.
NICE OR. Yeah they are hard, effective and efficient for conditioning. I use a lot of complexes, or circuits for my cardio/conditioning.

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Keep up the great work.
Thx. BTB


Today was SQUAT w/o:

w/up:

bar, 50, 75, 100 lbs x (hang snatch>OH squat>back squat (N,M,W)>side2sidesquat>BTNP)

125, 150 lbs x (hang clean>frontsquat>press>backsquat>BTNP)

Squats:

200 x 3, 250 x 3, 300 x 5, 5, 5 | 3, 3, 3 (fell well short on reps for my first three sets - sleep was really lacking over the last 3 nights and zapped my strength levels)

Dips:

(bw + 25 lbs vest) x 6, 6, 6, 6

Pull Ups:

(bw + 25 lbs vest) x 4, 4, 3, 3

Finisher Circuit:

Pull Ups (BW) x 6, 6, 6, 6
Dips (BW) x 6, 6, 6, 6
LegRaises (BW) x 8, 8, 10, 10
Squats (200 lbs) x 10, 10, 10, 10


Squats were a let down this time, especially compared to the last time - too many late nights and early mornings the last three days. Although, with the squats in the finisher circuit, I did more volume this time compared to last time - so not all was lost. Really liking the new format so far.
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Old 04-30-2013, 11:55 AM   #134
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Solid work on sleep deprivation.
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Old 05-01-2013, 10:55 AM   #135
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Solid work on sleep deprivation.
Thx BTB...it was a bit of a grind.

Yesterday was a rest day.

Today was an Upper Body day:

w/up:

treadmill walk>push ups>inv.rows>db curls>db shoulder raises (Fr/Lat/BOLat)>treadmill walk

Alt sets of bench and rows:

Bench - 50 x 10, 100 x 8, 150 x 6, 200 x 3, 225 x 6, 6, 6

Rows - 50 x 10, 100 x 8, 150 x 6, 200 x 3, 200 x 6, 6, 6

Cicuit 1:

RDL's - 125 x 6, 6, 6, 6

Hang Clean - 125 x 3, 3, 3, 3

Push Press - 125 x 3, 3, 3, 3

Back Squat - 125 x 6 ---> Plyo Jumps (BW) x 6, 6, 6 (felt a tweak in my left hamstring, so quit the squats - hammies were really tight)

Bench (Guilotine) - 150 x 6, 6, 6, 6

Rows - 150 x 6, 6, 6, 6

Circuit 2:

Pull Ups - BW x 6, 6, 6, 6

DB Clean & Press - 50's x 4, 4, 4, 4

Leg Raises - BW x 10, 10, 10, 10

Rope Jumping - 4 x till I got tired

DB Lateral Raises - 15's x 12, 12, 12, 12


Good w/o, but still lacking sleep. Hamstrings still tight from squats on Monday which affected my flexibility, and ability, to get any real depth on squats today. The plyo jumps worked well instead.
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Old 05-02-2013, 08:00 AM   #136
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Nice volume with the 225 bench. And the circuits look brutal!
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Old 05-03-2013, 11:01 AM   #137
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Thanks OR. Yeah, the circuits were pretty tough. I like the versatility circuits give...I can tweak them the way I want for strength, conditioning, and/or cardio.

You have inspired me to take some of my conditioning outside though. My son joins me in the basement, but now I want to take him outside with me. He just started soccer again this year and I can definitely see a difference with him this year compared to last. Taking him outside will also help me with my cardio and endurance.



Yesterday was some OLY lifting and conditioning:

Circuit of Power Snatch, Power Clean, Push Jerk, and Rack Pulls. Pulls were off blocks (bar 4 -5 inches below knees). The push jerks were right after the cleans. Tried to keep rest times to a min - although, they got slightly longer towards the end with the heavier weights.

PS - 75 x 3, 3 - 100 x 3 - 125 x 3 - 150 x 1, 1, Fail

PC - 75 x 6, 6 - 100 x 6 - 125 x 6 - 150 x 2, 2, 3

PJ - 75 x 6, 6 - 100 x 6 - 125 x 6 - 150 x 3, 3, 3

RP - 150 x 6, 6 - 200 x 6 - 250 x 3 - 300 x 3 - DL's 300 x 3, 3



Today was some light cardio (45 min):

4 rounds x (treadmill walk > band woodchops (down/up) > kbell swings > leg raises > rope jumping). ~30 min

Treadmill walks were with increasing incline and speed (from 3.3 - 4 mph and 2% - 7%) for a couple min. Woodchops were with increasing band tension for 10 - 15 chops each upward and downward. Kbell swings with 35 lb kbell for 20 - 25 swings. Leg raises with BW for 10 - 15 reps. Rope jumping for about 1.5 min.


Back and forth incline treadmill walk and rope jumping. ~ 15 min
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Old 05-03-2013, 12:54 PM   #138
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Inspirational workouts. Glad you guys are getting outside. Acclimating to the environment is important for your kid and his athletics. Great stuff.
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Old 05-03-2013, 10:44 PM   #139
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Originally Posted by dossas View Post
You have inspired me to take some of my conditioning outside though. My son joins me in the basement, but now I want to take him outside with me. He just started soccer again this year and I can definitely see a difference with him this year compared to last. Taking him outside will also help me with my cardio and endurance.

Always good to see the kids tagging along. My daughters don't mind the basement work, but getting them outside in the elements is another story.
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Old 07-19-2013, 10:10 PM   #140
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Hey, I went on vacation late April, then moved in May and had a busy time at work so I lost track of your journal...

looks like you did too!

What's up lately?
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