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Operation Fix Posture/Rehab
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11-04-2009, 03:51 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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11/4
quad set 1:
speed pulls - 150, 3 x 2
clap pushups - 3 x 5
bulgarian jump squats - 10, 3 x 3
pushups - +25, 3 x 10
quad set 2:
speed pulls - 150, 4 x 2
clap pushups - 4 x 5
bulgarian jump squats - 10, 4 x 3
face pulls - mini band, 4 x 11
reverse crunches - 10, 3 x 12
took 27 minutes...i was beat 
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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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11-06-2009, 04:28 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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11/6
incline bench: 180 x miss, 175 x miss, 170 x 1.....130 x 8
uni press: 35, 2 x 6
chinups: +35 x 3, +40 x 3, +45 x 2.9, +40 x 3, +35 x 3
side lying abductions: +5, 3 x 12
side planks: 2 x 45 sec.
bird dogs: 2 x 5 with 5 sec. iso hold on each one.
going old school on the core for awhile....been reading lots of mike boyle.
some vids of chinups:
http://s219.photobucket.com/albums/c...t=MOV00421.flv
http://s219.photobucket.com/albums/c...t=MOV00422.flv
youtube has really sucked ass lately.
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11-06-2009, 05:41 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Tough day with the benching, nice chins tho!
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11-06-2009, 05:51 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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yeah i was pissed....my last acclimation was at 160...and it went up real smoothly....so i figured i'd drop 20 more on there and hit it. nope, stuck halfway. same with 175....except i held 175 there for like five minutes. and then 170 was pretty easy....made for a long workout....i'll know better than to jump right for 10 lb pr's next time
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11-10-2009, 02:44 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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11/9
bulgarians: 80 x 5, 85 x 5, 90 x 8
uni sldl's: 60, 3 x 10
js rows: 110, 4 x 5
kneeling pallof press iso: mini band, 2 x 15 seconds
reverse crunches: +10, 2 x 12, 13
haven't hit up js rows in a long time. missed 'em.
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11-11-2009, 12:33 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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11/11
5 x 7 sec. chin up iso holds
bench: 130 x 5, 140 x 5, 150 x 8
3 board: 160, 2 x 5
chinups: bw, 2 x 10 slow negatives
one leg db rows: 25, 2 x 8
rollouts: 2 x 10
green band ext rotations: 2 x 15
side lying abductions: 5, 2 x 15
missed the ole 3 boards
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11-13-2009, 04:18 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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11/13
rack pulls: 220 x 5, 235 x 11
unilateral conc. gm's: 40, 3 x 7
chinups: +35....3, 4, 4, 3
had to stop a bit to rechalk in the middle of the 11 reps....got sweaty's. my core got trounced yesterday at work...skipped it today. ain't doing shit tomorrow.
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11-14-2009, 06:23 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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lookin good
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11-15-2009, 06:23 AM
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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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11 reps on any kind of pull is too much! lol
IW
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11-15-2009, 01:29 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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it was f'ing tiring. i think i sat down for awhile after
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