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PostPosted: Tue Jan 15, 2013 8:12 pm 
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Location: New Jersey
1/15/13

Afternoon: Legs day

Warmup: Mobility drills, inc. TKEs.

1) Back Squat - 5 x 45, 5 x 85, 4 x 95, 3 x 115, 2 x 125, 1 x 135, 1 x 145, 1 x 150
2) Paused Back Squat - 2 x 5 x 115, 3 count pause at the bottom
3) Deadlift - 5 x 95, 4 x 115, 3 x 135, 2 x 155, 1 x 165, 1 x 170, 1 x 175, 3 x 3 x 145
4) Leg Curl - 4 x 20 per leg x #9

Warmdown: Foam rolling.

***

Squats and deadlift day.

Squats - felt pretty good today. Forgot I was supposed to do 2 count pauses, oops.

Deadlifts - felt okay. I think I need to video my form and check it. They felt easy, but not solid for some reason. At this weight, they should still be easy.

Leg Curls - felt these, but they were easier today. May go up for a set or two next time.

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


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PostPosted: Thu Jan 17, 2013 8:27 am 
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Location: New Jersey
1/16/13

AM: Foam rolling

Otherwise, rest day.

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


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PostPosted: Thu Jan 17, 2013 3:36 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
1/17/13

Afternoon: Pull Day

Warmup: Mobility drills

1) Kneeling Pulldown (pronated) - 4 x 20 x 80, 20 x 75
2) Seated Cable Row - 3 x 10 x 100, 10 x 105
3) DB Shrug - 4 x 65 x 2s pause
4) Barbell Curl - 4 x 20 x 45

PM: Foam rolling

***

Kneeling pulldowns - felt good today. 4th set of 80 was tough so I dropped down to 75; it didn't help much.

Row - felt good, I'll go up to 105 next time.

Shrugs - much better with the pause.

Curls - Ouch, my biceps.

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


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PostPosted: Sat Jan 19, 2013 12:30 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
1/18/13

Rest day.

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


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PostPosted: Sat Jan 19, 2013 12:32 pm 
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Location: New Jersey
1/19/13

AM: MMA class. Warmed up with foot drills and ankle drills. Did mix of ground, striking, and clinching. Need to work on my clinch. Finally caught MP with a submission (triangle), mostly because I was actually moving my hips and controlling his.

PM: Foam rolling.

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


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PostPosted: Sun Jan 20, 2013 9:25 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
1/20/13

Rest day.

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


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PostPosted: Mon Jan 21, 2013 7:10 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
1/21/13

PM: Press day

Warmup: foam rolling, mobility drills

1) Press - 5 x 45, 4 x 50, 3 x 60, 2 x 65, 1 x 80, 1 x 80, 1 x 85, 12 x 70
2) Incline DB Press - 5 x 10 x 35
3) Straight Arm DB Fly - 2 x 20 x 10
4) Rope Pushdown - 20 x #12, 2 x 20 x #13, 20 x #12
5) Band Pull Apart - 100 reps (60/40)
6) Pallof Press - 2 x 5 x 5s x yellow tube

***

Press - felt good, mostly easy.

Incline DB Press - also felt good.

Fly - my shoulder isn't liking these much. I think I might have to drop them, and go with paused DB presses or something else chest-heavy.

Pushdown - 4 x 20 sucks to do.

BPA - as usual, 100 reps on press day.

PP - Because I need extra anti-rotation work, basically always.

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


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PostPosted: Tue Jan 22, 2013 5:46 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
1/22/13

Afternoon: Legs

Warmup: Mobility drills, inc. TKEs and bodyweight squats and X-band walks

1) Back Squat - 5 x 45, 5 x 65, 5 x 85, 4 x 95, 3 x 115, 2 x 125, 1 x 145, 1 x 150, 1 x 155
2) Pause Squat - 2 x 3 x 125, 3 count pause
3) Deadlift - 5 x 95, 4 x 115, 3 x 135, 2 x 155, 1 x 170, 1 x 175, 1 x 180, 2 x 3 x 155
4) Leg Curl - 2 x 20 per leg x #9, 2 x 20 per leg x #10
5) Calf Raise - 100

***
I extended my warmup over a longer time today, which probably helped. My knees went from "cranky" to "felt good" before I got under the bar.

Squats - felt good, all the way through. However, from 145 on my shoulder hurt holding the bar in place. I need to figure out what to do about that. No safety squat bar in this gym.

Deadlifts - same, felt good. Made sure to pack my neck and use my lats to pull the bar back.

Leg Curls - I'm getting to really like the cable leg curls. You need to contract hard at the top, but it's good practice and it felt good.

Calf Raise - just because I hadn't been doing them.

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


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PostPosted: Thu Jan 24, 2013 8:21 am 
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Posts: 5247
Location: New Jersey
1/23/13

Rest day. Some foam and tennis ball rolling.

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


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PostPosted: Fri Jan 25, 2013 11:19 am 
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Location: New Jersey
1/24/13

PM: Lots and lots of stair climbing. Foam rolling.

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


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PostPosted: Fri Jan 25, 2013 11:24 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
1/25/13

AM: Pull day

Warmup: TKEs, mobility drills, 2 mins on the elliptical (60/10)

1) Kneeling Pulldown - 2 x 20 x 85, 3 x 20 x 80
2) Seated Cable Row - 4 x 10 x 105
3) DB Shrug - 4 x 20 x 65, 2 sec pause at the top
4) Barbell Curl - 4 x 20 x 45

***

Pulldowns - felt good, but a barely got the last set.

Seated Rows - felt great.

Shrug - hard but good

Curls - also good.

Nothing special today, just a solid workout.

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


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PostPosted: Sat Jan 26, 2013 4:11 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
1/26/13

AM: MMA class. Warmed up with foot drills and ankle mobility exercises. Then did ground and clinch with M~ and Big S~. Lots of fun.

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


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PostPosted: Mon Jan 28, 2013 10:28 am 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
1/27/13

Rest day.

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


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PostPosted: Mon Jan 28, 2013 10:17 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
1/28/13

Afternoon: Press Day

Warmup: Foam rolling, mobility drills

1) Press - 5 x 50, 4 x 55, 3 x 65, 2 x 75, 1 x 80, 1 x 80, 1 x 85, 15 x 70
2) Incline DB Press (2 count pause on chest) - 4 x 10 x 35
3) Rope Pushdown - 2 x 20 x #13
4) 3D BPA - 50 (20, 20, 10)
5) Pallof Press - 2 x 5 x 5s x #7

***

Presses - felt good. My shoulder hasn't been feeling that good, but it felt good while pressing. 15 x 70 is a 5 rep PR for 70 pounds.

Incline DB Press - since flys actually bother my shoulder, I figured paused presses would be adequate for chest. Felt good.

Pushdowns - Nice, although I already miss doing 4 sets of 20.

3D BPA - not bad.

PPs - I need to add 1/2 kneeling ones back in soon.

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


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PostPosted: Tue Jan 29, 2013 4:54 pm 
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Deific Wizard of Sagacity
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
1/29/13

PM: Leg Day

Pre-Warmup: Foam rolling

Warmup: Mobility drills, TKEs, clams, band walks, etc. plus 2 minutes elliptical at 10/60

1) Back Squat - 5 x 45, 5 x 95, 4 x 105, 3 x 125, 2 x 135, 1 x 140, 1 x 150, 1 x 160
2) Pause Squat - 3 x 3 x 120
3) Deadlift - 5 x 85, 4 x 105, 3 x 125, 2 x 145, 1 x 165, 1 x 185, 1 x 190, 2 x 3 x 145
4) Leg Curl - 2 x 20 each x #10
5) Calf Raise - 100

***

Squats - felt good, although I had trouble coming out of the hole on the top sets. Just slow, didn't good morning it.

Deadlift - felt okay. 185 and 190 felt fine, but I was light headed after 190, not sure why.

Leg Curls - I like these. Isolation, yadda yadda yadda, my hamstrings feel better after I do them.

Calf Raises - same thing. My calves feel better when I do lots of calf raises and knee strikes in class. So I am keeping these.

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


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