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PostPosted: Sun Jul 10, 2016 4:15 pm 
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Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1415
Location: New York, USA
Sat 9-July-2016

Do or Die Program, 5 plate deadlift or bust.

DEADLIFT [ Welcome back, 10 weeks since last serious workout ]

Deadlift
345: 4, 4, 4

Lesson: I'm losing tightness going down to the bar, which may be what is causing the habitual over-use of lower back. All technique work will be about how to get down to the bar while building elastic energy in glutes and hams.

Situps

25 (to failure)
+11#: 12, 12

Bike
101 calories in 11:13, 2.68 miles.

I consider it a miracle I have the patience to do this for more than 3 minutes :grin: But my body and mind both seem to be changing and I'm gaining some (very small amount) of patience for this. Also: my doctor told me I must.


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PostPosted: Sun Jul 10, 2016 4:43 pm 
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Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1415
Location: New York, USA
Sun 10-July-2016

Do or Die Program, 5 plate deadlift or bust.

OVERHEAD PRESS [ Welcome back, 10 weeks since last serious workout ]

My Version of Super Sets
I do a pull set after each push set, with about 2 minutes rest between sets, so the exercises below actually went like this:

OHP - pulldown - OHP - pulldown - OHP - pulldown - DB Shoulder - pulldown, etc etc

Over Head Press
105: 7, 7, 7

DB Shoulder Press
55: 9, 7, 7

Pulldowns
100: 12, 12
110: 11, 11, 9, 10


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