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Operation Fix Posture/Rehab



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  #311  
Old 12-20-2008, 09:37 PM
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12/20/08

-front squats/low box: 150 x 1, 155 x 1 x 3, 150 x 1

superset one:

-split squats - 60, 3 x 8
-hip extensions - 25, 2 x 15…..static…25, 1 x 45 sec.

superset two:

- db rows starting with protraction, then retraction, then row - 30, 3 x 9
- side planks - 7.5 pounds, 2 x 45 sec.
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  #312  
Old 12-21-2008, 06:24 PM
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extra workout:

was just gonna work on oh squat form...mobility...and foam rolling...but after i started working on oh squats...i was getting pretty low with the back in a great position. so.

10 x 5
20 x 5
30 x 5
40 x 5
50 x 2.5

that was a lot of holding weight overhead....my arms gave out on the third rep of 50....but 50 is a PR

i need to hit oh squats everyday....took a little break...and even my front squat form suffered. so unweighted or weighted. they shall be there.
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  #313  
Old 12-21-2008, 09:23 PM
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I definately have to get OHs back into my workouts. They are great. Nice work on the PR Pity.

IDub
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  #314  
Old 12-22-2008, 09:16 AM
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thanks dude...next time i'll work up a little quicker...so i can nail that fifty.
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  #315  
Old 12-22-2008, 04:46 PM
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12/22/08

closegrip pushups: 32, 26, 22, 27

dips: 10, 10, 10, 8

barbell rows: 100, 3 x 10

dip shrugs: 3 x 15

bent over lateral trap raises: 5's, 2 x 10

rollouts: 2 x 10


got one rollout from a standing position...but it was pretty ugly so i just went from the knees.
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  #316  
Old 12-24-2008, 06:34 PM
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12/24/08


mobility/foam/oh squats

rack pulls:

-220, 1 x 5, 1 x 7
-200, 1 x 7

front low box squats:

-120, 1 x 5, 1 x 6

stepups:

-40, 2 x 8

supine rows:

-2 x 10

oh db side bends:

-10, 2 x 10

dead bugs on foam....2 sets.


rack pulls:

http://s219.photobucket.com/albums/c...t=MOV00266.flv



merry christmas y'all.
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  #317  
Old 12-25-2008, 03:23 AM
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Pits on those split squats ius that 60lbs each hand?

Nice Pulls too, those blocks are pure fucking genius.
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  #318  
Old 12-25-2008, 08:31 AM
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30 lbs in each hand...sixty total. i have never done those weighted before, i usually include them in my warmups, just with no weight. i was surprised

with no rack....i had to do something thanks hits.
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  #319  
Old 12-27-2008, 03:53 PM
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12/27/08

foam/mob/oh squats


front low box squats:

-150 x 1, 155 x 1, 160 x 1 x 2, 150 x 2, 145 x 3

triset:

-cable rows - 60, 3 x 15
-uni rdl's - 50, 3 x 10
-reverse crunches - 3 x failure

NO REST.

-pullups - bw, 2 x 10
-dead bugs on roller - 2 x failure


gotta go see a buddy who is in town for christmas. fun workout.
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  #320  
Old 12-29-2008, 07:30 PM
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12/29/08

inside out warmup

triset:

unilateral db press - 35, 3 x 10
closegrip pushups - 23, 17, 15
dips - 5 - 13, 8, 7

db rows - 35's, 3 x 10
scaption - 35, 2 x failure

planks - 20 pounds, 2 x 1 min.




triset was not a good idea. should have added in at least a little rest. i was pooped.

planks were fucking killer. i think i could sleep for 3 days now.
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