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better yet...i'll show you

Thanks.

had a nice light week last week...knees are feeling better....mental break felt real good as well....

so.

3/3/08

squat - 150, 3 x 5

incline bench - 115, 3 x 5

chest supported row - found 5RM - did 3 x 5 at 110.

dips - 50, 3 x 7

planks & side planks - held each for 90 seconds or so...my shoulders were super tired and they gave out before my hips did

did a set of RDL's real light weight just to get a feel for them...will bump up the weight friday.

felt....super good today.

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3/5/08


deads - 220 x 6

standing arnold press - 40's, 3 x 8

stepups - 20's, 2 x 6

pullups - bw, 3 x 10

captains chair - 3 x 15

preachers - 40, 2 x 10


knees are almost 100% again...light week + stepups + no ghetto ghr's = good.

thanks to mr. eric for the 8775 bazillion pm's. much appreciated.

gonna do some single leg squats on fridays...and maybe progress on reps for a2g squats...work up to 3 x 7 before adding weight...play it by ear...let the knees talk to me...

Yeah, it frys the shoulders. It should sort itself out pretty quickly though as it's mostly and endurance thing. Ninety seconds for the side planks already is pretty good. Get the regular planks up to at least 2 minutes...when your shoulders can take it . It ain't a walk in the park.

You should find as the glutes and posterior chain in general gets stronger you will have less problems with the knees. Also ankle mobility can play a part as well as hip mobility. From time to time though the knees can get achey when you do a lot of squatting and a little switch like this can fix them up but basically it's the all squatting and little else that leads to this. Squatting is good for the knees in some ways but they will not in themselves cure a weak a relatively weak PC. Just the opposite, really, a strong PC can help cure a bad squat.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

3/7/08


one leg squats - found 5RM - 35's, 3 x 5

incline bench - 115, 3 x 5

js rows - 105, 3 x 5

RDL's - 70 x 5......90, 2 x 5

dips - bw, 3 x 20

plank - made 60 seconds, and then got a phone call..



balancing was tough on the one leggers....but fun...right leg is stronger than left leg.

inclines flew up...rows flew up...was good to hit the js rows. been awhile. rdl's are fun...love the hamstring work.

i have not taken a break from loading on deadlifts since like........september. so i think...i may go back to the a-b-a format...do some lighter deads twice a week every other week and really focus on form...and romanians once that week on wednesday which will turn into heavy squat day...do stepups monday and single legs friday. and rotate through t bar rows, js rows, and chest supported rows.

i'll have to video them..but i think on the heavy deads the bar is still going straight up from the ground...but i'm not really leaning back on the heels and letting the hams do some work...so maybe light form work + rdl's = good. we shall see.

awesome job improving ur inclines and rows!
lmao @ the phone call!!

Nah. Drive through the heels but try to lift the bar in as short a path as possible. Straight up is good. Leaning back won't do you much good unless you're one of those big ass 300 pound dudes. You'll probably just bypass the glutes and end up hitching the bar up with your lower back. If you don't feel it in your glutes and hams it isn't because you need to lean back. Do a vid though....

I did not just read something about a phone call. I take my planks back!

hahaha...it was a serious phone call though...and i have been waiting for it...back in august my best friends uncle died in a motorcycle accident...super cool guy...really close family and i've been part of this family since i was like 4....his wife took it super hard...and her daughter found her dead yesterday...and it was probably suicide...so...my best friends little sister called me on her way home from work so she wouldn't be "alone" and cry the whole way...


i will do the planks today don't worry...just to appease your nanobots.

OH, damn...I WAS just kidding. Sorry to hear all that. It sounds horrible. Answering the phone was for sure a bigger priority than planks. Good lord.

Do take a vid on the deads. I'm sure you're doing it right.