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PostPosted: Thu May 03, 2012 8:45 pm 
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5/3/12

Rest day. Just some light foam rolling and stretching.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Fri May 04, 2012 9:03 am 
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5/4/12

Early AM: Mobility drill warmup

Arms-Only Airdyne - 6 minutes, 1.5 miles

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Sun May 06, 2012 6:49 pm 
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5/5/12

AM: MMA class. Worked the whole classes with J-L - we were the only folks training so we got direct teaching the whole time. Good stuff.

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PostPosted: Sun May 06, 2012 6:51 pm 
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Location: New Jersey
5/6/12

Rest day. Just some stretching.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Mon May 07, 2012 8:41 pm 
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5/7/12

PM: Mobility Drill warmup

Deload

1A) Pushup - 5 x 6 x bw
1B) Pullup (neutral grip) - 5 x 3 x bw
2A) Tube Curl - 50, 40, 30, 20, 10 x red tube
2B) Band Pushdown - 50, 40, 30, 20, 10 x black band
2C) Band Pull-Apart - 50, 40, 30, 20, 10 x red theraband
2D) Plank - 60s, 50s, 40s, 30s, 20s

***

Pullups & Pushups - deloading volume and intensity.

Arms/Abs giant set - just hard and fast reps, little rest, with a descending rep count to make it interesting (and shorter).

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Wed May 09, 2012 8:18 am 
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Location: New Jersey
5/8/12

Rest day. Some foam rolling.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Wed May 09, 2012 8:23 am 
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Location: New Jersey
5/9/12

AM: Mobility Drill warmup, 1 minute arms-only airdyne

1) 2H Cable Row - 80, 20 x #15
2) DB Bench Press - 45, 20, 15 x 30# DBs
3) Band Pull-Apart - 80, 20 x red theraband
4) Arms-only airdyne - 5 minutes / 1.3 miles

***

Still doing the 100-rep sets. Had extra time so I also did some arms-only airdyne.

I'd really like to break this out into a longer workout, so I could potentially lighten up the weights and go for multiple rounds, supersetting 100-rep sets. It probably seems excessive and pointless (anything you can lift 100 times isn't getting you stronger per se) but it works for my MMA coach and it's probably what's helping me most at keeping my grappling endurance. MMA isn't about doing something once but doing it round after round after round, and I like the feeling these sets give me in terms of strength-endurance.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Fri May 11, 2012 3:31 pm 
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5/10/12

Rest day.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Fri May 11, 2012 3:33 pm 
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Location: New Jersey
5/11/12

Early AM: Mobility drill warmup

Pushups x 20

PM: MMA class. Did ground with B~ (just basics, from the top) and then knee-sparred with Br~. Pulled off a nice leg-based sub I rarely get (the fold-over). Good class and I felt solid for the first time in a long time.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Sat May 12, 2012 11:49 am 
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Location: New Jersey
5/12/12

AM: MMA class. Did ground with Senior Students K~ and then P~ (and got smashed flat in the process). Then I did mitts with G~, working one-two and one-two-hook with emphasis on covering and angles. Talked footwork with our coach.

***

Second class in a row where my kneel felt good and I felt physically fine. My strength and importantly my conditioning is coming back, working legs or not working legs.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Mon May 14, 2012 8:38 pm 
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Location: New Jersey
5/13/12

Rest day. Just a little foam rolling of the thoracic spine.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Mon May 14, 2012 8:42 pm 
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Location: New Jersey
5/14/12

Early AM: Mobility drills

PM: Mobility drill warmup

1A) Feet Elevated Pushup (12" box) - 5 x 8 x bw+40# vest
1B) Pullup (neutral grip) - 5 x 2 x bw+40# vest
2A) Fat Gripz Barbell Curl - 3 x 10 x 55
2B) Rolling Triceps Extension - 3 x 10 x 30# DBs
2C) Band Pull-Apart - 3 x 40 x red theraband
2D) Pallof Press - 3 x 10s per side x #5

***

Pushups - these felt good and strong, although rep 8 was hard in the last three sets.

Pullup - I couldn't have done a triple, but doubles weren't terribly hard. I had two solid reps in me at most though.

Curls - I think the fat gripz held me back a little here on what I needed to really hit my biceps instead of my grip/forearms.

RTEs - been a while, and 10 x 30 was hard.

BPAs - the usual, get 100 or so per workout.

Pallof Press - I need to keep rotating these in.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Tue May 15, 2012 8:37 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
5/15/12

Rest day. Just some foam rolling.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Wed May 16, 2012 7:17 pm 
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Location: New Jersey
5/9/12

AM: Mobility Drill warmup

1) 2H Cable Row - 100 x #15
2) DB Bench Press - 50, 20, 15 x 30# DBs
3) Band Pull-Apart - 4 x 25 x red theraband
4) Arms-only airdyne - 5 minutes / 1.3 miles

***

Rows - felt good today. I really had 95 in me, but I didn't want to do 95 and then 5 so I dug deep and finished.

DB BP - felt good but hard.

BPAs - I decided 4 x 25 easy was better than 100 hard, so that's what I did.

Airdyne - 1.3 miles. Dammit. It turned over to 1.4 about 2 seconds after the timer sounded off. Next time.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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PostPosted: Fri May 18, 2012 9:08 am 
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Location: New Jersey
5/17/12

Afternoon: Light stretching.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com


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