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PostPosted: Tue Nov 26, 2013 8:49 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
11/26/13

Noon: MMA class. Rolled the whole class with my coach, Phil. Worked dealing with his butterfly guard and his suffocating scarf (high side ride). Got choked a lot, basically.

***

No work today due to holiday schedule so I went and trained instead.

Class was fine, but by the end my back was sore. I stretched my psoas and legs, but it didn't help. Lower back burned all day after this.

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


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PostPosted: Wed Dec 04, 2013 4:14 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
11/27/13

Rest day. Some psaos stretches, lot of foam rolling.

***

Back still hurt.

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


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PostPosted: Wed Dec 04, 2013 4:16 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
11/28/13

Foam rolling in the AM.

Afternoon: W/U followed by
Split Squat Iso Hold - 2 x 60s each
Box Squat (from Hassock) - 125 x bw

***

Back still sore but getting better.

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


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PostPosted: Mon Dec 23, 2013 6:27 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
11/29/13

Mobility drill DVD

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


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PostPosted: Mon Dec 23, 2013 6:32 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
11/30/13

AM: MMA class. 90 or so minutes of rolling ground.

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


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PostPosted: Mon Dec 23, 2013 6:37 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
12/1/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 6:45 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
12/2/13

Afternoon: Full Body

Warmup: Mobility drills, foam rolling, lacrosse ball rolling

1a) Tube Press - 4 x 25 x grey tubes
1b) 2H Cable Row - 4 x 25 x #16+5#
2a) Reverse Lunge into Step Up - 3 x 10e x bw, 10, 10
2b) Swiss Ball Squat - 3 x 15 x 3s hold x bw
3a) Calf Raise - 2 x 100
3b) Cable Curl - 2 x 25 x #11
3c) Triceps Pushdown - 2 x 25 x #12
4a) Shoulder Set - 2 x 10/10 x 10
4b) Tube W - 2 x 20

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


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PostPosted: Mon Dec 23, 2013 6:48 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/3/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 6:52 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
12/4/13

Afternoon: Mobility DVD

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


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PostPosted: Mon Dec 23, 2013 6:54 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
12/5/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 6:58 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
12/6/13

Afternoon:

Warmup: Mobility DVD

Split Squat Iso Hold - 2 x 60s per side
Box Squat (to hassock) - 125 x bw

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


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PostPosted: Mon Dec 23, 2013 7:01 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
12/7/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 8:07 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
12/8/13

Rest day.

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


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PostPosted: Mon Dec 23, 2013 8:20 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
12/9/13

Afternoon: Full body

Warmup: Foam rolling, lacrosse ball rolling, mobility drills

1) Plank Series - Plank 60s, Side Plank 30s per side, Plank 60s
2a) One Arm Tube Press - 4 x 20 x grey tube
2b) One-Arm Tube Row - 4 x 20 x grey tube
3a) Reverse Lunge to Step Up - 3 x 10e x 12
3b) Swiss Ball Squat - 3 x 15 x 3s x bw
4a) Calf Raise - 2 x 100 x bw
4b) Zottman Curl - 2 x 25 x 20
4c) Triceps Pushdown - 2 x 25 x #12
5) Blackburns - 2 x 15s per position x 2.5#

***

All of this felt pretty good, but my back was tight for a while after and the next day. Planks or one-arm, I'm not sure which did it.

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


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PostPosted: Mon Dec 23, 2013 8:24 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
12/10/13

Rest day.

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


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