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PostPosted: Fri May 31, 2013 5:49 pm 
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Location: New Jersey
5/30/13

Afternoon: Upper Body

Warmup: mobility drills

1a) One-Arm KB Clean & Press (left) - 10 x 15, 8 x 35, 2 x 7 x 45
1b) One-Arm Cable Row (left) - 3 x 8 x #16 +2.5# plate
2a) Zottman Curl - 3 x 20 x 20
2b) Rope Pushdown - 2 x 20 x #12, 20 x #13
3a) Cable L-H Backhand - 3 x 12 x #6
3b) Pallof Press 2.0 - 3 x 30s per side x yellow
4) Tube Row Iso-Hold - 3 x 30s x gray-green band

***

KB C&P - My goal is 8 x 45, and it's going to be slow I think.

One-Arm Row - maxed the stack, so I pegged a 2.5 to it. It was surprisingly harder; +2.5 shouldn't be so much more.

Zottmans/Pushdowns - both felt really good today.

Backhands - 15 was a lot for the weight jump, so I erred on the low side.

Abs - PPs always feel hard but good.

Tube row holds - need to up the time or back up further.

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


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PostPosted: Fri May 31, 2013 5:53 pm 
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Location: New Jersey
5/31/13

Cardio
8 rounds of:
Prowler L-H - 8 x prowler+100
Rope Slams - 8 x 30 rope slams
45 seconds rest between rounds

***

This was crushing today, with the shortened rest and terribly air quality. I managed it, though.

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


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PostPosted: Sat Jun 01, 2013 9:18 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
6/1/13

Rest day.

***

Really was up for MMA today, but I've got a nasty scrape on the inside of my arm and anything I do martial artsy (punching, kicking, etc., nevermind grappling) irritates it. I want it to actually heal so I decided to lay off of it for the day. Oh well, plenty more training in the future.

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


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PostPosted: Sun Jun 02, 2013 5:14 pm 
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Location: New Jersey
6/2/13

Rest day.

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


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PostPosted: Wed Jun 05, 2013 5:54 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/3/13

Afternoon: Lower

Warmup: Mobility drills

1a) Step Up - 8 x 35, 2 x 8 x 40
1b) Kettlebell Swing - 3 x 12 x 60
2) Leg Curl - 3 x 10 per leg x #13, 14, 14
3) Calf Raise - 200 x bw+2 chains (13# each, total 26#)
4) Wall Sit - 90s w/10# KB

***

Step Up - these felt hard today. Not crushingly so, but hard. I will stop at 40s.

KB Swing - went back down for a little more volume. Felt good but hard.

Leg Curls - nice and hard

Calf Raises - you'd think adding 26 pounds would be nothing, and it was until reps 120 and up. Then it started to suck.

Wall Sit - held a KB in goblet while I did these.

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


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PostPosted: Wed Jun 05, 2013 5:56 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
6/4/13

Rest Day

***

Left knee very cranky today. Not sure why - step ups? Swings? That's theoretically my "good" knee.

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


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PostPosted: Wed Jun 05, 2013 5:59 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/5/13

Rest day.

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


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PostPosted: Fri Jun 07, 2013 9:11 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/6/13

Afternoon: Upper

Warmup: Mobility drills

1a) One-Arm Clean & Press (left) - 8 x 35, 8 x 45, 7 x 45
1b) One-Arm Cable Row - 3 x 10 x #16+2.5#
2a) Zottman Curl - 3 x 20 x 20# DBs
2b) Rope Pushdown - 3 x 20 x #12, 13, 13
3a) Prone Band Pull-Apart - 100
4) Pulldown Abs - 2 x 10 x 5s x black band
5) Tube Row Iso-Hold - 2 x 60s x yellow tubes

***

C&P - felt good, until the last rep. My shoulder felt unhappy with it.

Cable row - felt fine.

Curls/pushdowns - felt great.

BPA - just because. My left anterior delt felt it on these, though. The C&P was maybe a bit too much?

Abs - felt fine.

Tube Row - hard, very hard. Dropped resistance but doubled the time. Tough.

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


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PostPosted: Fri Jun 07, 2013 9:14 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/7/13

Afternoon: Cardio

Warmup: mobility drills

8 rounds of:
Prowler Sprint (Low-High) - EconoProwler +100
Double Rope Slam - 30 double slams
40 seconds rest

***

This was brutal with 40 seconds rest. Next week, last week of the cycle, is 35 seconds. I don't know how I'll do that.

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


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PostPosted: Sat Jun 08, 2013 12:17 pm 
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Posts: 5247
Location: New Jersey
6/8/13

AM: MMA class. Worked ground with LK, T~, and G~. Got a sweet arm bar on T~ after a hard roll. At the very end T~ wanted LK and I to roll against him at once. So we did - I clinched, and he kept me between him and LK the whole time. Eventually I got his back, pulled him down, and LK jumped on top and arm barred him while I did a half-assed choke. Good fun.

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


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PostPosted: Mon Jun 10, 2013 7:32 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/9/13

Rest day.

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


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PostPosted: Wed Jun 12, 2013 3:02 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/10/13

Afternoon: Lower Body

Warmup: Mobility drills

1a) Step Up - 3 x 8 x vest+20, 25, 25
1b) KB Swing - 3 x 8 x 80
2) Leg Curl - 3 x 10e x #13, 2 x 10e x #14
3) Calf Raise - 100 x vest
4) Wall Sit - 90s x 15# KB

***

Step Ups - my shoulder was still hurting so to avoid lifting heavy DBs I went with the 40 pound vest. Wore that plus held DBs. Felt good.

KB Swing - wore the vest while I did these, not that it mattered.

Leg Curl - did my three sets then I realized I didn't up the weight on the next sets. Sigh. Did two more sets at the proper weight.

Calf Raises - with the vest on. Jeez, hard.

Wall Sit - not easy or hard, just good.

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


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PostPosted: Wed Jun 12, 2013 3:04 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/11/13

PM: Wrestling class. Joined my friend's wrestling class to learn some tools for my grappling. Did some takedowns (duck under, snapdown, double). Stuck around for a couple rounds of rolling with J~ in the following MMA class before I had to leave.

***

Had a night off from classes so I headed to wrestling. Fun but very hard.

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


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PostPosted: Wed Jun 12, 2013 9:18 pm 
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Posts: 5247
Location: New Jersey
6/12/13

AM: ART on my shoulder.

Otherwise, rest day.

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


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PostPosted: Thu Jun 13, 2013 3:00 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
6/13/13

Afternoon: Upper

Warmup: Mobility drills

1a) Tempo Tube Press - 3 x 10 x yellow tubes (2-2 tempo)
1b) One-Arm Cable Row - 3 x 10 x #16+2.5#
2a) Zottman Curl - 3 x 20 x 20
2b) Rope Pushdown - 3 x 20 x #13
3) Prone BPA - 100 x blue band
4) Pulldown Abs - 2 x 10 x 5s x black band
5) Tube Row Iso-Hold - 60s x yellow, 60s x grey/green

***

Tube Press - back to these, as overhead pressing keeps bothering that shoulder.

Rows - felt solid today.

Zottman Curls - probably should have gone up, but I was distracted so I didn't. Next time, 25s for one set I think.

Rope Pushdowns - felt great today.

BPAs - no pain today.

Abs - felt solid, but not hard per se.

Tube Row Hold - 60s with the heavy band was brutal.

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


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