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Health & Fitness
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Old 01-26-2012, 02:31 PM   #481
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any workout ideas for tonight. Tomorrow is my squat, over head press day so whatever I do I don't want it to affect those lifts.

I was thinking of doing something with pull ups and maybe a little bicep stuff. Maybe even try some doubleunders with my speed rope.
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Old 01-26-2012, 03:10 PM   #482
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any workout ideas for tonight. Tomorrow is my squat, over head press day so whatever I do I don't want it to affect those lifts.

I was thinking of doing something with pull ups and maybe a little bicep stuff. Maybe even try some doubleunders with my speed rope.
At the beginning of every minute do 5 burpees and in the remainder of each minute do chinups (if you want to targets bis a bit) until you get to 50, once you get to 50 do kettlebell snatches until you get to 50. Try to keep it in the 15 - 20 minute range. So if the burpees are taking so long that you dont have much time for the pullups and snatches, lower it to 4 or even 3. If you are blazing through it and you are going to finish in like 8 minutes, raise it to 6 or even 7.
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Old 01-26-2012, 03:19 PM   #483
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At the beginning of every minute do 5 burpees and in the remainder of each minute do chinups (if you want to targets bis a bit) until you get to 50, once you get to 50 do kettlebell snatches until you get to 50. Try to keep it in the 15 - 20 minute range. So if the burpees are taking so long that you dont have much time for the pullups and snatches, lower it to 4 or even 3. If you are blazing through it and you are going to finish in like 8 minutes, raise it to 6 or even 7.
ok cool thanks man. so am I doing 25 snatches each arm? I really need an alarm of some sort to beep when I do these.
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Old 01-26-2012, 04:32 PM   #484
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ok cool thanks man. so am I doing 25 snatches each arm? I really need an alarm of some sort to beep when I do these.
Yeah, 25 each arm. There are all sorts of timers on the iPhone for stuff like this. Look up like fight timer or interval timer or Crossfit timer.
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Old 01-26-2012, 05:27 PM   #485
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Are you getting bigger?
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Old 01-26-2012, 07:30 PM   #486
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Did you do it?

Tonight I did:

Deadlift
5x135
5x225
5x315
3x375
1x425
1x425
1x425
1x425
1x425
1x425

Rest 3:00

3x
10 225lb Deadlift
50 Doublunders
4:32

Rest 3:00

5x
5 275lb deadlift
10 burpees
5:01

Then went to a networking event for work and crushed some beers....
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Old 01-26-2012, 07:50 PM   #487
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Did you do it?

Tonight I did:

Deadlift
5x135
5x225
5x315
3x375
1x425
1x425
1x425
1x425
1x425
1x425

Rest 3:00

3x
10 225lb Deadlift
50 Doublunders
4:32

Rest 3:00

5x
5 275lb deadlift
10 burpees
5:01

Then went to a networking event for work and crushed some beers....
I just did the burpees and the chinups.

did 35 burpees and 50 chins. Too 8 minutes flat. I get about 6 chin ups each attempt. Pretty weak at that right now.
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Old 01-27-2012, 06:53 PM   #488
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Barbell Squat:
45 lb x 15 reps (+27 pts)
135 lb x 8 reps (+68 pts)
185 lb x 5 reps (+86 pts)
185 lb x 5 reps (+86 pts)
185 lb x 5 reps (+86 pts)
Standing Barbell Shoulder Press:
45 lb x 15 reps (+30 pts)
75 lb x 7 reps (+41 pts)
95 lb x 5 reps (+49 pts)
117.5 lb x 5 reps (+61 pts)
117.5 lb x 5 reps (+61 pts)
117.5 lb x 5 reps (+61 pts)
heavy as ****
Barbell Deadlift:
135 lb x 10 reps (+72 pts)
185 lb x 5 reps (+86 pts)
185 lb x 5 reps (+86 pts)
185 lb x 5 reps (+86 pts)
no pain in back when I do this. The soreness is still slightly there though.
Ring Dip:
10 reps (+77 pts)
10 reps (+77 pts)
9 reps (+68 pts)
getting better at these
V-Up:
25 reps (+17 pts)
Oblique Crunch:
25 reps (+12 pts)
25 reps (+12 pts)
25 right 25 left
Crunch:
25 reps (+12 pts)
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Old 01-31-2012, 07:28 PM   #489
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Barbell Squat:
45 lb x 15 reps (+27 pts)
135 lb x 10 reps (+72 pts)
185 lb x 5 reps (+86 pts)
205 lb x 5 reps (+95 pts)
205 lb x 5 reps (+95 pts)
205 lb x 5 reps (+95 pts)
135 lb x 10 reps (+72 pts)

back in the 200's feels good. Definitely lost some strength since the injury but I'll get back up.

Barbell Bench Press:
45 lb x 20 reps (+29 pts)
95 lb x 10 reps (+50 pts)
155 lb x 5 reps (+72 pts)
180 lb x 5 reps (+84 pts)
180 lb x 3 reps (+79 pts)
180 lb x 2 reps (+76 pts)
180 lb x 5 reps (+84 pts)

needed a bit of a spot. ****'s heavy for me.

Barbell Deadlift:
135 lb x 5 reps (+63 pts)
185 lb x 5 reps (+86 pts)
225 lb x 5 reps (+105 pts)
225 lb x 5 reps (+105 pts)
225 lb x 5 reps (+105 pts)

no discomfort at all. I'm glad I can get back into relatively heavy weights.
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Old 02-01-2012, 12:53 AM   #490
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Sweet numbers, Solly! Keep it up.
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Old 02-01-2012, 08:11 AM   #491
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Sweet numbers, Solly! Keep it up.
thanks. Deadlift felt easy. Other than my calluses hurting on the last rep of each set I think I could have done a decent amount more.
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Old 02-01-2012, 03:35 PM   #492
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thanks. Deadlift felt easy. Other than my calluses hurting on the last rep of each set I think I could have done a decent amount more.
I am a tad worried about over 100kgs deads. You can easily injure yourself or am I mistaken?
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Old 02-01-2012, 03:43 PM   #493
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I am a tad worried about over 100kgs deads. You can easily injure yourself or am I mistaken?
have good form and you'll be fine. youtube some videos.
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Old 02-01-2012, 05:01 PM   #494
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I am a tad worried about over 100kgs deads. You can easily injure yourself or am I mistaken?
Adding any type of complex exercise increased risk of injury, but as long as you do it right, you should be fine.
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Old 02-01-2012, 05:09 PM   #495
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I am sore as sh1t today. First time going heavy (for me) on everything in a while.
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Old 02-02-2012, 09:50 AM   #496
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sore is good I battle it with a bit of cardio
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Old 02-02-2012, 12:31 PM   #497
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my back is feeling almost 100% but I'm worried to power clean and lower the bar without dropping it. I'm thinking about buying some bumper plates but I'm not sure if I want to spend the money.

I can get 160lbs by getting a pair of 45's, 25's, and 10's for 298 shipped.
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Old 02-02-2012, 12:33 PM   #498
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Why would you worry about dropping it?
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Old 02-02-2012, 12:35 PM   #499
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Why would you worry about dropping it?
Sorry for the confusion. I'm not worried about dropping it. I want to drop it because I'm almost positive that lowering the weight while still in my hand is what injured the SI joint. I tend to favor my right hand on the lowering movement and it tweaked the left side. So if I got bumper plates I could just drop them at the top of the movement.

Last edited by DylloS; 02-02-2012 at 12:37 PM.
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Old 02-02-2012, 12:43 PM   #500
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my back is feeling almost 100% but I'm worried to power clean and lower the bar without dropping it. I'm thinking about buying some bumper plates but I'm not sure if I want to spend the money.

I can get 160lbs by getting a pair of 45's, 25's, and 10's for 298 shipped.
Just get a pair of 45s to start.

That way you can get 135 loaded total with all bumpers. I would feel comfortable dropping a bar loaded with 2 45s along with 2 iron 25s.

The rule of thumb is 50% of total weight should be bumpers. That would get you to 185 on the bar that is droppable.
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