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PostPosted: Thu Feb 14, 2013 3:02 pm 
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Location: New Jersey
2/14/13

Rest day.

18-hour fast.

***
Rested because I didn't have time for a workout today. Also, my lats and t.a. are very sore today - hurt to the touch near my hips. Okay, so obviously I got some use of them yesterday doing those drills.

Fasted just because I could, and I haven't in a while, and I always feel better when I have moderate-length fast mixed in to my eating plan. Only black coffee and tea and water until dinner time.

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


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PostPosted: Fri Feb 15, 2013 8:28 pm 
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Location: New Jersey
2/15/13

Afternoon: Pull day

Warmup: Mobility drills

1) Kneeling Pulldown (pronated) - 5 x 20 x 90, 90, 85, 85, 80
2) TRX Row - 4 x 10 x bodyweight
3) Barbell Shrug - 4 x 20 x 205
4) DB Curl - 4 x 20 x 20# DBs
5) Prone BPA - 100 x blue band

***

Pulldowns - 90 was surprisingly easy today, maybe because of the extra day off. Shoulder felt great.

TRX Rows - not too hard, but I felt these a little after, not sure why.

BB Shrugs - I tried trap bar shrugs, but it would mean deadlifting 205 and then shrugging it, and 205 is a bit much with no warmup. So I stop after a few reps and set up for the barbell. Not ideal, as the bar path tracks poorly with my posture. I think I need to figure out some way to do heavy DB shrugs.

Curls - felt great.

BPA - went harder on the prone BPAs. They felt good but not actually much harder.

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


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PostPosted: Sat Feb 16, 2013 1:33 pm 
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Location: New Jersey
2/16/13

AM: MMA class. Work some basics with M~ (new guy), got mauled by A~ (not so new), and traded misery with T~ (who has done this as long as I). Tired.

Late afternoon/early evening: Mobility drills

Also, a second fast day. About 10:30 pm - 6:30 pm (20 hours).

***

Hard work schedule and no time to eat between classes, so rather than rush poor nutrition I decided I'd restart Saturday AM fasting.

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


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PostPosted: Mon Feb 18, 2013 12:53 pm 
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Location: New Jersey
2/17/13

Rest day.

***

Very achy today. Oh, and my right eye went black and swelled up a little - I got clipped with an elbow on the ridge above my eye yesterday, and that's what happens sometimes. Annoying. It gets so dark it looks fake.

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


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PostPosted: Tue Feb 19, 2013 8:54 am 
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Location: New Jersey
2/18/13

Afternoon: Push Day

Warmup: Mobility drills, foam rolling

1) Press - 5 x 50, 4 x 60, 3 x 70, 2 x 80, 1 x 85, 1 x 90, 1 x 95, 14 x 85
2) Incline DB Press - 10 x 35, 10 x 40
3) Rope Pushdown - 20 x #13
4) Prone BPA - 100 x blue band
5) Half-Kneeling Pallof Press - 2 x 5 x 5s x #7

***

Presses - felt easy today. 14 x 75 is a PR for 75 and 2 higher than I did last time 75 came up.

Inclines - felt okay.

Rope Pushdown - harder than usual

BPA - still easy, I need to get a harder band. I think gravity helps.

1/2K PP - alternated which knee was up.

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


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PostPosted: Tue Feb 19, 2013 5:29 pm 
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Location: New Jersey
2/19/13

Afternoon: Leg Day

Warmup: Mobility drills

1) Deadlift - 5 x 135, 4 x 140, 3 x 145, 2 x 155, 1 x 180, 1 x 190, 1 x 200, 3 x 155
2) Leg Curl - 3 x 20 each x #11
3) Calf Raise - 125
4) Wall Sit - 1:15

***

Deadlifts - these felt good, but my right shoulder and shoulder blade ached after. This happened last week too - tightness in my back once it got heavy. I think the downward pull on my shoulders while locked back and down is tweaking something back there. Annoying. 200 was easy, though.

Still, if whenever I pull my back is going to hurt on one side for a few days, I'm going to stop.

Leg Curls - felt good and strong today.

Calf Raises - 125 was no problem. My goal is to work back up to the 200 to 400 I used to do without problems.

Wall Sit - I need to figure out a way to brace better, my feet slid a little on these.

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


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PostPosted: Thu Feb 21, 2013 8:58 am 
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Location: New Jersey
2/20/13

Afternoon: Mobility drill routine

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


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PostPosted: Thu Feb 21, 2013 8:36 pm 
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Location: New Jersey
2/21/13

Afternoon: Pull Day

Warmup: Mobility drills, foam rolling

1) Kneeling Pulldown (pronated) - 2 x 20 x 90, 3 x 20 x 85
2) One-Arm Cable Row - 10 x #14, 3 x 10 x #13
3) Band Shrug - 3 x 20 x orange band w/2 count hold
4) DB Curl - 4 x 20 x 20# DBs
5) Prone BPA - 100 x blue band

***

Pulldowns - again, all weights are "unit plus #" weights.

Rows - seated rows and TRX rows didn't work so well, so I'm trying these. Weight was okay.

Band shrugs - just wanted to try them. Not hard, but I really felt them.

Curls - felt great. Hard but great.

BPA - not too easy today, so maybe this is the right band tension for now.

After, I felt a little tight in my lower right lat/spinal erector (not clear which). This has happened before, but I'm sure why.

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


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PostPosted: Fri Feb 22, 2013 7:44 pm 
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Location: New Jersey
2/22/13

Afternoon: Mobility drill workout

***

Knee really achy today for no reason. Not painful, just achy.

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


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PostPosted: Sat Feb 23, 2013 6:51 pm 
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Location: New Jersey
2/23/13

AM: Light Mobility Drills

20-hour fast (10 pm Friday - 6 pm Sat)

***

Woke up late and tired, so I skipped MMA class. I just couldn't get up to drive there. I should be able to make a weeknight this week to make up for it.

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


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PostPosted: Tue Feb 26, 2013 12:02 pm 
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Location: New Jersey
2/24/13

Rest day.

***

Well, work day anyway, all low-activity. Counts as rest I think.

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


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PostPosted: Tue Feb 26, 2013 5:43 pm 
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Location: New Jersey
2/25/13

Afternoon: Push Day

Warmup: Mobility drills

1) Press - 10 x 45, 5 x 55, 4 x 60, 3 x 70, 2 x 80, 1 x 85, 1 x 90, 1 x 95, 13 x 80
2) Incline DB Press - 2 x 10 x 40 (2 sec pause on chest)
3) Rope Pushdown - 20 x #13
4) Prone BPA - 100 x blue band
5) Half-Kneeling Pallof Press - 2 x 5 per side x 5s x #7, per knee position
6) Kneeling Pallof Press - 5 per side x 5s x #7, kneeling tall

***

Press - Everything was easy today. Well, the 13th rep of the AMRAP wasn't, but it wasn't too hard. I didn't have a good 14th in me, but it's still a 1-rep PR for 80.

Incline Press - felt okay. Shoulder didn't love these.

Pushdowns - fine. I prefer more sets if I'm doing these though.

BPA - easy but not trivial.

PPs - inside knee down, outside knee down, both knees down. Good but hard.

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


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PostPosted: Tue Feb 26, 2013 9:14 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
2/26/13

Afternoon: Pull Day

Warmup: Mobility drills

1) Kneeling Pulldown - 20 x 95, 3 x 20 x 90
2) Standing Row - 4 x 10 x #16 + 10 pound plate
3) DB Shrug - 2 x 20 x 65# DBs, 2 second hold
4) Triple Curl - 8 (total 24 reps) x 15, 8 x 20
5) Prone BPA - 100 x blue band

PM: MMA class. Finally rolled with one of my clients. He's strong (3x bw deadlifter) but I'm experienced, so that didn't work out so well for him. Also rolled with T~ and D~ and M~. Pretty good class although I hurt one of my toes somehow.

***

Swapped pull day for deadlift day because I knew I could make MMA class tonight.

Pulldowns - felt good but hard. Definitely stronger on these.

Standing Rows - too easy, even with short rest and an extra plate, but they felt good, unlike all of my other choices have.

Shrugs - I'm not feeling these; I think they aren't doing much good for my shoulders. Another week or so and I'll drop them. Grip feels stronger, though, so I may need farmer's walks instead.

DB curls - triple curls are fun. I need to video them at some point.

Prone BPA - easy but good.

MMA class - felt good, and I saw a lot of guys I never get to see since they can't make Saturdays.

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


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PostPosted: Wed Feb 27, 2013 6:15 pm 
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Location: New Jersey
2/27/13

Rest day.

***

Passed a cert test today. Stressful day until I got the score and saw I could stop worrying.

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


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PostPosted: Thu Feb 28, 2013 3:52 pm 
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Location: New Jersey
2/28/13

Afternoon: Mobility drill workout (basic one)

***

Had to re-schedule today, so I couldn't go to the gym and deadlift. Did this mobility workout instead, and tomorrow I'll deadlift.

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


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