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06-01-2011, 07:09 PM
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#1 (permalink) | ||||||||
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Wlfdg
is happy to be a Cert. Strength & Conditioning
Specialist
Senior Member
Uber Brawn
Join Date: Jun 2011
Location: Teton Valley,ID
Posts: 392
Training Exp: 34
Training Type: Fullbody
Fav Exercise: Snatch
Fav Supp: Elk
My Mood:
Reputation: 2700
 
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The Wlfdg Way of Weight Training
Currently I'm on the mend from a sprain/strain of tissue surrounding my Medial Epicondyle including, but not limited too, my digital flexors, Brachioradialis, Brachialis, Coracobrachialis and Pronator Teres. This unfortunate bit of luck has limited what I can do and of course how much weight I can train with. It's been a long month but recovery is coming along nicely. I'm training with 2 - 24kg. bells and 1 - 32kg. bell. I'm a big fan of Escalating Density Training. Today - Dog Hike 3.5 mi. 400 vert.ft. Weights Warm up - 10min. KBell Swings alternating between 24kg. & 32kg. 24 x 40/ 30sec./ 32 x 25/ 30sec./ 24 x 40/ 30 sec./ 32 x 25/ 30 sec./ 24 x 40/ 30 sec./ 32 x 40 Working sets - 20min. 2 - 24kg. Bells - 4 movement pairing. A. Dbl Swings - x 10reps x 5sets B. Clean & Alt. Press - x 10 x 5 (1 clean for 10 presses) C.Renegade Row - 10 x 5 D. Rolling Floor Press - 10 x 1/ 12 x 4 Rest 60-90 sec. |
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06-01-2011, 08:31 PM
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#2 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
 Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,429
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1680197
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Subbed. Looking forward to seeing you make great progress.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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06-01-2011, 08:41 PM
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#3 (permalink) | ||||||||||
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Wlfdg
is happy to be a Cert. Strength & Conditioning
Specialist
Senior Member
Uber Brawn
Join Date: Jun 2011
Location: Teton Valley,ID
Posts: 392
Training Exp: 34
Training Type: Fullbody
Fav Exercise: Snatch
Fav Supp: Elk
My Mood:
Reputation: 2700
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Quote:
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06-01-2011, 10:27 PM
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#4 (permalink) | ||||||||
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Abaddon
is scrutinising your form
Strongman & Trainer
Max Brawn
Join Date: Dec 2010
Location: The Iron Pit
Posts: 3,961
Training Exp: 5 years total
Training Type: Powerbuilding
Fav Exercise: Log Clean Press
Fav Supp: Meat & Milk
My Mood:
Reputation: 550
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Subbed = subscribed.
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06-01-2011, 11:31 PM
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#5 (permalink) | |||||||||
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Wlfdg
is happy to be a Cert. Strength & Conditioning
Specialist
Senior Member
Uber Brawn
Join Date: Jun 2011
Location: Teton Valley,ID
Posts: 392
Training Exp: 34
Training Type: Fullbody
Fav Exercise: Snatch
Fav Supp: Elk
My Mood:
Reputation: 2700
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Quote:
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06-02-2011, 02:17 PM
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#7 (permalink) | ||||||||
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Wlfdg
is happy to be a Cert. Strength & Conditioning
Specialist
Senior Member
Uber Brawn
Join Date: Jun 2011
Location: Teton Valley,ID
Posts: 392
Training Exp: 34
Training Type: Fullbody
Fav Exercise: Snatch
Fav Supp: Elk
My Mood:
Reputation: 2700
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Dog Hike - 3.5mi. 400vert.ft. 40min.
10 min.PR Zone - KBell Swings 32kg. x 20reps x 6sets/ 10 x 1 (breathrest) (Varied between dbl, sngl and h2h) 10min. PR Zone - A. KBell High Pulls - 24's x 10 x 5 B. KBell handle Push Ups - BW x 20 x 2/ 10 x 3 10min.PR Zone - KBell Clean & Press - 24's x 8 x 1/ 5 x 4 YES! Finally able to to do a clean workout without pain! 
Last edited by Wlfdg; 06-02-2011 at 02:33 PM. |
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06-02-2011, 02:27 PM
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#8 (permalink) | |||||||||
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thumpinos
is flogging his Molly.
Senior Member
Uber Brawn
Join Date: Sep 2009
Location: Between the thighs
Posts: 408
My Mood:
Reputation: 4365
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Quote:
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06-03-2011, 01:01 PM
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#9 (permalink) | |||||||||
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Wlfdg
is happy to be a Cert. Strength & Conditioning
Specialist
Senior Member
Uber Brawn
Join Date: Jun 2011
Location: Teton Valley,ID
Posts: 392
Training Exp: 34
Training Type: Fullbody
Fav Exercise: Snatch
Fav Supp: Elk
My Mood:
Reputation: 2700
|
Quote:
Dog hike - 3.5mi. 400vert.ft. 40min. 10min. PR Zone - KBell Variable Swings - 24kg x 100, 90, 50 20min. PR Zone - Alt. Swing Snatch/Turkish Get Up - 24kg x 2 x 9 Finally able to do a kettlebell snatch. Nothing beats a hard workout on the snatch
__________________
 "There's no such thing as shaping and toning. Only stronger and weaker." -Mark Rippetoe
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06-04-2011, 06:55 AM
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#10 (permalink) | ||||||||
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Szelago
120 lbs LOST!!!
44 yr bulk phase complete
Max Brawn
Join Date: Feb 2011
Posts: 1,106
Training Exp: 1yr since coming back
Training Type: ARGH!!!
Fav Exercise: Leg Press
Fav Supp: Thank god for elastamine!
My Mood:
Reputation: 5338
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Good work, buddy.
What did you do to rehab your arm?
__________________
120 lbs LOST!!! In the mirror of adversity we see what we are truly made of. |
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