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PostPosted: Thu Jan 02, 2014 2:12 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
12/26/13

Afternoon: Legs

Warmup: Mobility drills from DVD

1) Split Squat Iso-Hold - 60s per side
2) Box Squat (from hassock) - 10, 3 x 10 x 20kg, 10

***
SSIH: 60 seconds straight through.

Added a KB to my box squats for a change. Felt okay, but some awareness of my lower back tightening a bit. Finished with extra illipsoas stretching.

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


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PostPosted: Thu Jan 02, 2014 2:16 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/27/13

Rest day.

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


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PostPosted: Thu Jan 02, 2014 2:19 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/28/13

AM: Cardio

Elliptical - 5 minutes, 10/100
Recumbent Bike - 5 minutes, L21
Elliptical - 5 minutes, 10/100

Later AM: MMA class. Rolled alternately with Phil (my coach) and D~. Worked passing butterfly guard with little real effect, but I felt less helpless in butterfly.

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


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PostPosted: Thu Jan 02, 2014 2:27 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
12/29/13

Rest day.

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


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PostPosted: Thu Jan 02, 2014 2:29 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
12/30/13

AM: Legs

Warmup: Mobility drills

Box Squat (from hassock) - 150
Squat Hold - 60s

***

Box squats - felt fine. I had more reps in me but not a lot of patience to knock them off.

Squat hold - basically sit in a deep, comfortable squat and stay there, then stand unassisted straight up. Felt good.

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


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PostPosted: Thu Jan 02, 2014 2:36 pm 
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Joined: Mon May 28, 2007 8:43 am
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Location: New Jersey
12/31/13

Rest day.

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


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PostPosted: Thu Jan 02, 2014 2:38 pm 
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Location: New Jersey
1/1/14

AM: Mobility drills from DVD

Pushup - 3 x 15

***

Pushups were harder than I'd expected. I was expecting 3 easy sets of 15 and I got two easy and one hard. Need to work on my shoulder endurance a bit more because that is where I felt it.

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


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PostPosted: Sun Jan 05, 2014 10:23 pm 
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Location: New Jersey
1/2/14

Rest day.

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


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PostPosted: Sun Jan 05, 2014 10:25 pm 
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Location: New Jersey
1/3/14

AM:

Pushup - 3 x 15
Box Squat (from hassock) - 50 x bw

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


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PostPosted: Sun Jan 05, 2014 10:27 pm 
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Location: New Jersey
1/4/14

AM: Some squat holds.

PM: Shoveling snow.

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


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PostPosted: Sun Jan 05, 2014 10:33 pm 
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Location: New Jersey
1/5/14

PM: foam rolling

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


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PostPosted: Tue Jan 07, 2014 4:22 pm 
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Location: New Jersey
1/6/14

Morning: Squat stretches

Afternoon: Full body

Warmup: Foam rolling, lacrosse ball rolling, BPAs, Mobility drills, TKEs x 20, Airdyne x 5 mins (1.7m).

1) Plank Series - 60s front plank, 30s per side side plank, 60s front plank
2a) Tube Press - 4 x 25 x grey tube
2b) 2H Cable Row - 4 x 25 x #16+10#
3a) High Step Up - 3 x 10e x 25, 30, 30
3b) Swiiss Ball Squat - 3 x 15 x 4s
3c) Calf Raise - 3 x 100 x bw
4a) Curl and Press - 3 x 25 x 15# DBs, no lockout
4b) Straight Arm Pulldown - 3 x 25 x #10
5a) Band Pull-Apart - 3 x 25
5b) Dead Stop Seated Lateral Raise - 3 x 15 x 10, 8, 8
6) Prowler Sprint (H/L) - 6 x EconoProwler + 110

Notes:

Warmups - good, but long.

Press/Pull - press was hard, pull was easy but I can't figure out how to add weight. May have to rig two cable stacks together somehow.

Step Ups - plan was reverse lunge to step up but I hurt my toe, so lunging back was extremely painful and encouraged sloppy form. So I did regular step ups.

Sqauts - added 1s to bottom hold in lieu of more reps.

Calf raises - felt fine.

Curl & Press - just short of lockout. 25 was good and hard.

SA Pulldowns - need to go up a little.

BPA/lat raises - felt fine, could do more BPAs next time, needed to scale down the weight on the raises.

Prowler - a little on the light side, but that was good since I hadn't run it in a while. Next time, low then high.

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


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PostPosted: Tue Jan 07, 2014 4:24 pm 
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Location: New Jersey
1/7/14

AM: Static deep squat hold x 60s

Noon: MMA class. Did striking, working on closing the gap from a proper distance. Also worked hip tosses, which I am utterly terrible at. Both with J-L.

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


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PostPosted: Thu Jan 09, 2014 12:15 pm 
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Joined: Mon May 28, 2007 8:43 am
Posts: 5247
Location: New Jersey
1/8/14

Rest day.

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


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PostPosted: Thu Jan 09, 2014 12:46 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
1/9/14

Noon: Mobility drills, foam rolling (hips)

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


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