thanks dude....i have fallen in love with the foam roller :)

9/28/08

lots 'o mobility...foam...hip flexor stretches...over/unders...band side steps...

front squats: 85 x 3, 95 x 3, 105 x 3, 85 x 9

flat bench: 140, 3 x 5

supine rows with scapular retraction: 3 x 10

ss w/

face pulls: 35, 2 x 15

prone trap raises: 2.5's 2 x ? lost count :) 2 x static holds.

dead bug version 1: 2 x 12

front planks: 2 x 1 min

static stretching, band walks...


rest periods were like 1-2 min everywhere, i was raring to go. time for shower, shave, food, couch.

9/30/08

sumos: 140, 2 x 5

stepups: 35, 3 x 10

MP: 70, 3 x 5

lying tri extensions: 20's, 2 x 10

prone cobras: 1 min.....40 sec.
ss w/
rear flyes with scap retraction: 5's, 2 x 10

dead bug: 2 x 15
ss w/
side planks: 40 sec. x 2 on each side.

sumos were kinda fun...definitely feel it more in the hips than conventionals. really explosive on the stepups, my ass/hams let me hear it afterwards. mp was light...but...it needs to be. very speedy..the rest was fun shit :)

finished with some static stretches and band walks.

excited for thursday...probably do some close grip board presses...it'll be my rotating day...i'll keep flat bench on the first bench day...and then rotate things in on the second bench day... rdl's will be staying put, but i'm gonna rotate the other day between sumos, conv, and rack pulls. front squats and stepups are definitely here to stay for quite awhile.

hope y'all are having a good day.

Everything looks good Pity. Very smart of you to realize you need to sort some things out, rather than keep pounding away. Its good to see you're having fun with it too.

I've also learned to love my foam roller, whether it loves me back is another issue :biglaugh:

thanks kanedog.

i never really gave posture much of a thought, until eric brought it up as a reason for some minor knee pain and my back problems.

I've been looking for a foam roller and just can't seem to find one. I picked up one of those things that kids use in the pools to see if it would work , but I think it's just to thin and not that strong. I have been using a medi ball for a few and that seems to work alright.

Those pool noodles probably wouldn't have the density you would need. I'm thinking they would just squish.

IronWorker

Basically, Yup

www.elitefts.com

not sure how their shipping is to canada though.

where do you get your xtend from?

What about here, Talo?

http://www.muscleup.ca/store/index.p...products_id=31