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Operation Fix Posture/Rehab
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12-20-2008, 08:37 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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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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And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
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12-21-2008, 05:24 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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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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12-21-2008, 08:23 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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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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12-22-2008, 08:16 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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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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12-22-2008, 03:46 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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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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12-24-2008, 05:34 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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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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12-25-2008, 02:23 AM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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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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12-25-2008, 07:31 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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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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12-27-2008, 02:53 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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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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12-29-2008, 06:30 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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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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