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Operation Fix Posture/Rehab



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  #491  
Old 07-21-2009, 02:16 PM
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pulled the sled today....60 pounds for ten minutes....with a one minute break after six minutes...plus mobility and foam/tennis ball rolling.
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  #492  
Old 07-22-2009, 03:41 PM
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7/22

neutral grip unilateral shoulder press - 45, 3 x 5

pushups - +25, 2 x 16
oh shrugs - 40, 2 x 10
side bends - 27.5, 2 x 10

incline bench - 90, 2 x 8

chinups - +7.5, 3 x 5

pallof press - mini band, 2 x 7 + isometric holds

at my limit for uni press i think...probably drop down to 3 reps and continue progress. my tri's were fuhhhhhhhhhhhking fried by the time i got to incline press. and iso holds on pallof are just plain brutal. ugh.
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  #493  
Old 07-22-2009, 05:11 PM
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Oh, Pallofs are painful lol. Like urge to puke painful.

You could try a bit of hip thrust/drive into the later reps your uni press? Its another option to let you progress and still keep the reps up and is also an option to help bump up intensity.
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  #494  
Old 07-22-2009, 05:40 PM
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i could but i kinda wanna keep it strict....it's more brutal that way after i run 3's for awhile i may start that tho.

pallof's are brutal....my whole face is always beet red from the exertion
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  #495  
Old 07-22-2009, 06:00 PM
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Quote:
Originally Posted by Pitysister View Post
i could but i kinda wanna keep it strict....it's more brutal that way
In that case, 3's are the way to go. I had a feeling you wanted to keep it strict but I thought I would say something anyway.
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  #496  
Old 07-22-2009, 06:41 PM
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Wanna race to see who can close the CoC#3 first? I'm still a couple years out I think!
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  #497  
Old 07-22-2009, 06:55 PM
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i bought the 1 awhile ago...and i can't close the fucker....so i just bought the sport so i'm guessing i'm more than a few years out
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  #498  
Old 07-22-2009, 07:01 PM
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Do you have the trainer as well?

Can you close the No. 1 with both hands? You might be able to do some negatives with it, you just need to get it closed and be able to hold it or at least release it slowly (or as slow as you can ).

You can also do some partial reps with no set, deep set closes, strap holds with a lighter gripper or even do the holds with a cheap sporting goods store one.
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  #499  
Old 07-23-2009, 10:58 AM
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i can close it with both hands...i'll probably add some negatives to the workout tomorrow....i just didn't wanna be the guy closing a gripper with two hands....since it's........#1. bastards at COC.
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  #500  
Old 07-23-2009, 11:32 AM
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Yeah but once you get passed the #1 the jump to the #2 is not that bad.

You know, most people that workout can't close a #1. So its not like there's something wrong with you or anything
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