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PostPosted: Mon Sep 16, 2013 9:24 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
9/12/13

Afternoon: Lower body

Warmup: Lower body mobility drills

1a) Reverse Sled Drag - 3 x 2db + EconoProwler + 200
1b) Lateral Step Up - 3 x 12e x one 25# KB
1c) Swiss Ball Leg Curl - 3 x 20
2a) Tempo Tube Press - 3 x 10 x green tube
2b) 2H Row and Hold - 3 x 12 x green tube

***

Good workout. The sled felt fine, but my knee felt sore by nightfall - I think I need much more knee extension work before I do even partial ROM heavy workouts. As always, the tempo work felt great.

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


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PostPosted: Mon Sep 16, 2013 9:26 pm 
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Location: New Jersey
9/13/13

Rest day. Lots of walking.

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


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PostPosted: Mon Sep 16, 2013 9:28 pm 
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Location: New Jersey
9/14/13

AM: MMA class. Worked with T~, KK~ and LK. Also did some stick chokes.

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


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PostPosted: Mon Sep 16, 2013 9:34 pm 
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Location: New Jersey
9/15/13

Rest day.

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


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PostPosted: Tue Sep 17, 2013 4:40 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
9/16/13

AM: Kettlebell workout

Warmup: Foam rolling, mobility drills

1) Kettlebell Swing - 3 x 20 x 20kg
2a) Kettlebell Front Squat - 10 bodyweight, 3 x 10 per side x 20 kg
2b) Mobility Drills - Butt kicks/toy soldiers

***

Felt pretty good today - more swings, a good solid set of squats, too.

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


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PostPosted: Tue Sep 17, 2013 4:45 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
9/17/13

Afternoon: Kettlebell Workout

Warmup: Stick rolling, foam rolling, mobility drills, walk around the block.

1) Kettlebell Push Press - 3 x 8 per side x 20 kg
2) KB Hang Clean - 3 x 12 per side x 20kg
3) KB One-Arm Dead Stop Row - 3 x 10 per side x 20 kg

***

Push Press - felt hard, but better when I didn't do a full lockout (which is hard on my shoulder)

Hang clean - these felt solid. I will work up to dead cleans.

Rows - did these from a dead stop on the bench in my yard, carefully initiating each pull with my lat after packing my shoulder. Not power, just collecting the slack and rowing up.

We will see how my knee and shoulder feel after this tomorrow.

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


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PostPosted: Fri Sep 20, 2013 4:08 pm 
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Location: New Jersey
9/18/13

Rest day. Just some walking.

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


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PostPosted: Fri Sep 20, 2013 4:13 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
9/19/13

Afternoon: Lower/Light Upper

Warmup: Stick rolling, mobility drills

1a) Tempo Tube Press - 3 x 12 x grey bands
1b) 2H Row & Hold - 3 x 10 x 5s x #16
2a) Bulgarian Split Squat - 3 x 8 per side x bw, 15# DBs, 15# DBs
2b) Romanian Deadlift - 3 x 10 x 45# DBs
3a) Triceps Pushdown - 3 x 15 x #13
3b) Hammer Curl - 3 x 15 x 25# DBs

***

Tempo - fine. Good & hard.

Rows - felt good but not easy.

BSS - first set felt a bit iffy, but the next two were okay.

RDL - fine, good clean reps.

Tris/Curls - as always, higher reps (15 is my floor these days) and my arms felt great after. Abs felt it too after the curls, because I'm concentrating on squeezing them hard as I initiate the movement. Makes the curl portion easier, probably because my base is more stable.

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


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PostPosted: Fri Sep 20, 2013 4:15 pm 
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Location: New Jersey
9/20/13

Rest day. Lots of walking and climbing stars.

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


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PostPosted: Sat Sep 21, 2013 3:53 pm 
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Location: New Jersey
9/21/13

Noon: MMA class. Got to the later class for roughly one hour of technique work. Mostly a lock/crank flow from side ride.

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


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PostPosted: Sun Sep 22, 2013 8:54 am 
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Location: New Jersey
9/22/13

AM: KB Workout

Warmup: Mobility drills, foam rolling, walk around the block

1) KB Swing - 20, 25, 20 x 20 kg KB
2a) KB Front Squat - 10 x bw, 3 x 10 per side x 20 kg KB
2b) Mobility Drills - Walking butt kicks and walking toy soldiers

PM: Got sick. A cold came on very quickly, from "my throat hurts when I swallow" to full blown cold in a couple hours. Probably won't lift tomorrow.

***

Swings - felt fine. Not as much pop in the last set as the first and second. Got 65 total, up 5 from last time.

Squats - felt hard first set but got easier. Not trying to progress these, just get solid squats. I may use this as a base with the cleans I've been doing for squat-cleans. We'll see.

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


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PostPosted: Tue Sep 24, 2013 9:44 am 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
9/23/13

Rest day.

***

Really bad cold, so I had to take it easy today. No lifting, lots of sleep.

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


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PostPosted: Tue Sep 24, 2013 7:14 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
9/24/13

Rest day.

***

My cold is vastly improved, but I'm still in no hurry to start lifting. I will try to start back up Thursday if I'm close to 100%.

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


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PostPosted: Wed Sep 25, 2013 4:28 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
9/25/13

Rest day.

***

Still getting over my cold, so no pushing it. Back to working out tomorrow.

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


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PostPosted: Mon Sep 30, 2013 11:46 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
9/26/13

Afternoon: Full body workout

Warmup: Foam rolling, mobility drills

1a) Tempo Tube Press - 3 x 12 x green tube
1b) 2H Row & Hold - 3 x 12 x 5s x #16
2a) Farmer's Walk - 3 x 2 mins x 60# DBs
2b) Bulgarian Split Squat - 3 x 8 per side x bw
3) Run the Rack Curl - 5 x 10, 12, 15, 20, 25, 30, 25, 20, 15, 12, 10 (= 55 curls)

***

Tempo/Iso - felt good, just upper body training for endurance, and as always it felt good.

FW/BSS - these felt good, but hard. Barely got 2 mins by the third round.

RTR curls - I didn't have a lot of time, and wanted to get some arms in. This felt good but hard. 10s are like feathers until the very end, when they're light but really miserable to curl.

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


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