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Thread: NR Training Log 013

  1. #21
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    Quote Originally Posted by no_refills View Post
    ^^^^ thanks, but my shoulders are very fragile and worn down. I have to take occasional breaks and do mucho physical therapy / mobility..
    Same here -- This shoulder injury doesn't heal up. I will never be able to lift heavy again.
    Pain is weakness leaving the body.
    The Few The Proud.

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    The few the proud?? Are you a marine?? Think I'm in love.... your shoulder will come back...

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    April 26 Bench (Upper Body)

    db day

    P1000254d.jpg


    mobility warmup

    Incl db press 40x15, 50x10, 60x10, 75x8, 75x7
    db bench 75x5, 85x5, 95x5, 105x3 (use to get 8... getting old is about trying to maintain)
    bb curls 65x12, 85x8x2, 95x5.5 lol
    db side laterals (teapot) 25x16, x14, x11
    ab wheel (from knees w/pause) x15x2

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    April 27 Squats

    The end of the week............


    Warmup: Elliptical 10min. Heavy bag. High Pulls 135x3x5.. some dynamic stretching...
    little sweat going....

    Squats bar x5, 155x5, 205x5,
    working sets
    245x3
    265x3
    305x2 belt on
    315x2
    325x1
    335x1
    345x1 knees wrapped
    295x5 belt, raw
    245x3 pause squats 5 count

    Hip flexors (red band incl. p/u pos..) x12, x12, x8* *1s pause at top
    Back Ext. on GHD medball x8x2, bw x12
    Seated lo-row cbl mach. 120x15, 150x12, 180x8, 180x5


    The volume was actually lower because of the 3 singles. But finishing up with a + set of 5 and pause squats made it seem like a lot of squatting.. I don't think I get down like Archer from his video. At least not my working sets. I get down, but I'm trying #1 to keep my knees strait over my ankles and sit back... It keeps me off leg press only.. LOL Bar position is different and my stance is wider, but those things may make only a slight difference in getting down well past parallel. Now on the pause squats.... It' like I'm taking a dump in the woods. Deload legs next week.....

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    Sunday april 28


    Foam Roll
    Inversion table 10min

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    Monday Apr. 29 Upper Body Pressing

    Clean and Press 125x5x5
    db Press 40x10, 5010, 50x10, 60x5, 50x7
    ShoulderHorn abducted external rotations cbl 10x18, 10x20 (rest-pause)
    reverse curls bb 75x8x3
    db curls 40x10, 40x10, 50x4, 30x6 (very slow controlled movement)
    Overhead TriX Lt. Band x12, x8, x12 ( I like these because you can instantly control tension by stepping out or back...)

    Felt a little sluggish to start... It's nice having cleans and other oly variations to get the body loose and the heart pumping . Even with lighter weights

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    Strong cleans!
    Pain is weakness leaving the body.
    The Few The Proud.

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    Some evenings it takes me a while to get going, but when I'm done I always feel better!

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    Quote Originally Posted by Archer86foxtrot View Post
    Some evenings it takes me a while to get going, but when I'm done I always feel better!
    I have more regrets blowing off a workout than pushing through one....

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    Wed May 1 Deadlifts / Back (even though I only deadlift every other week)

    dynamic warmup, elliptical 10min, OH squats, bar 3x8, seated leg curls 75x20x2, reverse lunge off 6"box x12


    GHR x10, x12, x4 Like I said... I'm a puss, when it goes,,, it goes....
    Good Mornings Safety Squat Bar Bar x8, 155x8, 155+lt.band x6, x6, x8
    Pullups overhand shoulder width, x10, x10, x7 +5 lat pulls
    1-arm db rows 75x12, x14, x12..


    Maybe I overdid it on the warmup... but a hamstring pull or where the hamstring ties in to the glute takes forever to heal. I like to get them loose and stay short of absolute failure.....

    I love that feeling in the lats at the bottom 1/4 of a pullups... better than when the chin is over the bar..

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