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PostPosted: Sun Dec 16, 2012 11:32 pm 
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12/16/12

Rest day.

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


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PostPosted: Mon Dec 17, 2012 10:29 pm 
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12/17/12

Afternoon:

Warmup: Mobility drills, 5 mins Elliptical @ 10/70

1a) TKE - 2 x 20 per leg x grey band
1b) X-Band Walk - 2 x 10 per direction x orange band
2) Standing 2H Cable Row - 100 x #16 (50-25-15-10)
3) Inc. DB Press - 100 x 20# DBs (40-20-10-5-5-10-5-5)
4) Pallof Press - 3 x 5 per side x 5s hold x #6
5a) 2H Row Iso-Hold - 3 x 60s x #16 (held at maximum contraction)
5b) Inc. DB Press Iso-Hold - 3 x 60s x 20# DBs (held just off the chest)
6a) Prowler - 5 x EconoProwler + 140
6b) Rope Slam - 5 x 30 double slams
7a) Curl - 3 x 10 x 20# DBs
7b) Band Pushdown - 3 x 10 x black band
8) Reverse Lunge into Step-Up - 1 x 10 per leg x bw, 1 x 10 per leg x 5# DBs, both @ 17" bench

***

Just some training volume.

TKEs/X-band - good as usual.

2H Row - just decided I wanted to do 100, so I did. Took longer than it used it, but it'll come back quickly.

Press - testing how my shoulder feels with light weight, higher volume.

PP - Felt good, couldn't have gone heavier.

2H Row Hold - pulled back to maximum contraction, pinched my shoulders together, and held. I need isometric strength there, this seems like it should help me get it.

Press Hold - same. Some isometric strength off the chest is the plan.

Prowler/Rope - brutal as always, but I recovered from it quickly.

Arms - because arms are good, and it makes my elbows feel better if I do light curls.

Lunge/Stepup - a good long motion, done light.

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


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PostPosted: Tue Dec 18, 2012 5:29 pm 
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Location: New Jersey
12/18/12

Afternoon: Cardio

Warmup: Foam rolling

1) Airdyne - 10 minutes, 3.4 miles
2) Elliptical - 20 minutes, 0.66 miles @ 10/70 (incline out of 10/resistance out of 100)

***

Just some cardio today, to get my heart rate and recovery back where it needs to be. Very sore from yesterday.

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


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PostPosted: Wed Dec 19, 2012 10:14 pm 
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Location: New Jersey
12/19/12

Rest day.

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


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PostPosted: Thu Dec 20, 2012 8:19 pm 
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Location: New Jersey
12/20/12

Afternoon: Squat Test

Warmup: Clams w/bands, glute bridges, upper body mobility drills

1) Back Squat - 5 x 45, 5 x 95, 5 x 115, 1 x 135, 1 x 155, 1 x 175, 1 x 185
2a) Kneeling Pulldown - 2 x 10 x 90, 2 second pause at max contraction
2b) Pallof Press 2.0 - 2 x 20s each side x 2 red tubes
3) Squat - 100 x bw
4) Cable Leg Curl - 2 x 20 per leg x #10

***

No pressing today. I will only press 1x a week for now, either for weight or for reps.

I decided I want to squat again, so I wanted to do a 1-rep max test before I did so. Had I had spotters to check my depth, I might have gone heavier. I'm pretty certain of the depth - parallel, or slightly below - although, again, no one to check me.

I felt after like I could have take 195 or even 205 for a ride, but I was too tired after 185 and I didn't see any reason to push from "I own this for a single" to "I probably own this." 185 will be a good training max estimator. I'd like to get back to 195 for solid reps.

Oh, and my knee? Groaned a little from fatigue, but not much else, and felt fine afterward.

Other stuff:

Pulldowns - extra pulling with a pause. Shoulder felt okay on these, but not great.

PP2.0 - and felt these.

BW Squats - easy up to 85 or so, and then moderately difficult. Felt much easier and smoother than last time.

Leg Curls - Hamstring strengthening. Yes, not a compound exercise, but it's easy enough to do them even after squatting, and some folks I respect swear by them for hamstrings. So I did them. I am sure I will regret this tomorrow when the soreness hits.

***

Only a few hours later and my upper back and legs feel like I was squatting. I missed getting to squat, and I am glad to be back at it. I'm very weak as a squatter, but I feel like I accomplished something when I do them, and that matters a lot to me.

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


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PostPosted: Sat Dec 22, 2012 7:47 pm 
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Location: New Jersey
12/21/12

Rest day.

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


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PostPosted: Sat Dec 22, 2012 8:19 pm 
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Location: New Jersey
12/22/12

AM: 1 1/2 MMA classs. Did a 90 minute class, took a 30 minute break, and then did another 45 minutes of the next class. I was worn out before the second class started, so I ended up leaving mostly because I wasn't getting any good practice in, just slogging. Still, the first part was very useful.

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


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PostPosted: Tue Dec 25, 2012 1:31 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/23/12

Rest day.

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


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PostPosted: Tue Dec 25, 2012 1:32 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/24/12

Rest day.

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


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PostPosted: Tue Dec 25, 2012 1:38 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/25/12

Rest day.

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


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PostPosted: Wed Dec 26, 2012 10:10 pm 
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Location: New Jersey
12/26/12

Rest day. Got a lot of walking and flights of stairs in, however.

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


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PostPosted: Thu Dec 27, 2012 8:09 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/27/12

Rest day.

***

Aargh. Pulled a muscle in my left hip/thigh. I guess all those stairs and stuff I carried up them caught up with me. Not sure if it was weak from squatting or MMA, but it's really painful. Hard to walk, no training today.

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


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PostPosted: Fri Dec 28, 2012 7:13 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/28/12

Rest day.

***

Hip still hurts, but it's starting to improve. I'll skip MMA tomorrow and let it heal for real.

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


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PostPosted: Sat Dec 29, 2012 11:22 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/29/12

Rest day.

***

Hip still isn't right yet.

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


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PostPosted: Mon Dec 31, 2012 8:40 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/30/12

Rest day.

***

Hip is feeling a lot better, but it's still not 100%. I was going to start my lifting cycle tomorrow, but instead I'll start it later in the week or next Monday, and let the hip heal completely. Very frustrating.

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


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