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Weight this week - 156.8 lbs (was not expecting that...) Monday, November 17th / 08 Warm Up Deadlift -155x3 -205x3 -245x3 ...
Weight this week - 156.8 lbs (was not expecting that...)
Monday, November 17th / 08
Warm Up
Deadlift
-155x3
-205x3
-245x3
-295x1
-335x1
-385x1 (PR + 10 lbs)
-405x0 (don't' ask me why I attempted this twice back to back)
(pretty sore still today, so I'm treating this more like a training day then a test day. But yeah, still haven't gotten the 405; interesting to note though is now it's a weak lock out; I can get it off the floor fine by get stuck right below the knees. Louie says that the trap bar helps lifters who are weak off the floor, which used to be me, so I guess it's done it's duty and now I need strength in the mid and lock out; I'm starting speed pulls to train technique and acceleration though, so that should help, and then I'm doing a max effort chain deadlift later in my cycle. Also, back raises will help, and the reverse hyper.)
Glute-Ham Raises - 30 reps
-BWx15
-BWx12
-BWx3
(could have done more on the last set, but my goal was to get 30 reps in the least amount of sets as possible.)
Walking Lunges
-BWx10
-30 lb kettlebells x 10
-40 lb kettlebells x 10
(still sore from Friday, so I took it easy; will work my way up with dumbbells next week; just wanted to use kettlebells for something different. They were in the rack position.)
Strap Reverse Hyper
-Barx10
-20x10
-30x10
(not sure how much the bar weighs, but I won't count it from now on)
Weighted Sit Ups w/feet anchored
-10x10
-25x10
-25x10
(weight held behind head; felt great to get back into ab work, I've been slacking lately)
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Added:4 days ago
Views:43
Focus is on strengthening the lower back (as a stabilizer, or anchor for the glute and the hamstrings to pull) and ...
Focus is on strengthening the lower back (as a stabilizer, or anchor for the glute and the hamstrings to pull) and keeping a very neutral spine (lordotic posture, bending from the hips only with the knees flexed around 30 degrees at the bottom of the movement for activation of the glutes).
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Added:1 year ago
Views:8,726
This is an upgrade to the traditional burpee created by Karl MacPhee (view http://kmptrainingsolutions.blogspot.com/ for ...
This is an upgrade to the traditional burpee created by Karl MacPhee (view http://kmptrainingsolutions.blogspot.com/ for more info).
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Added:2 years ago
Views:20,046
Four things to keep in mind. Number one, I'm aware that weight doesn't transfer the saem from the trap bar to a straight ...
Four things to keep in mind. Number one, I'm aware that weight doesn't transfer the saem from the trap bar to a straight bar. Number two, I just started training again on April 1st after a chronic low back injury; the trap bar is great for rehab (considering my specific kind of low back injury). Number three, I weigh under 140 lbs. Number four, I'm aware that this may not be super impressive, but it's important progress for me.
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Added:5 months ago
Views:368
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See my other videos for a description of my injury and how I've come along. I was always bad at front squats (my lats are ...
See my other videos for a description of my injury and how I've come along. I was always bad at front squats (my lats are esspecially tight), but they're excellent for the core so they're good to do. I weigh 140 lbs and can only go to paralell with a lot of weight due to spinal stability (it's related to my pelvic tilt. Can't/don't want to have a posterior tilt. Staying neutral avoids me going ATG. I tucked in my shirt so I could purposefully watch the pelvis position).
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Added:1 year ago
Views:6,030
My second time training sumo pulls, and my first time doing concentric squats (for starting strength) in a workout. In my ...
My second time training sumo pulls, and my first time doing concentric squats (for starting strength) in a workout. In my first sumo deadlift workout I pulled 240x3.
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Added:5 months ago
Views:350
The multi directional chop from supine with the Tornado Ball (aka cyclone ball, convert-a-ball, power ball). This is a ...
The multi directional chop from supine with the Tornado Ball (aka cyclone ball, convert-a-ball, power ball). This is a med ball attached to a rope, a fun little training tool that allows explosive core conditioning and reactive ability. This was first made popular by Paul Check, neuromuscular therapist and holistic health practitioner. Look him up.
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Added:2 years ago
Views:11,400
Box Jumps, Broad Jumps, Push Squats, Reverse Lunges, double kettlebell swing/pull through, twister ball ... dynamic ...
Added:5 months ago
Views:195
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This is the dynamic version of Russian tick tocks. I'm pretty bad at them because I haven't been training them often, but ...
This is the dynamic version of Russian tick tocks. I'm pretty bad at them because I haven't been training them often, but you can see how these would burn pretty bad. Feels awesome, give it a try! Just try to keep your back as straight/flat as possible. Your spine will twist, but it shouldn't round.
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Added:1 year ago
Views:4,611
This is my first box squat workout June 2nd, 2008. I started training again on April 1st (so this would be two months in ...
This is my first box squat workout June 2nd, 2008. I started training again on April 1st (so this would be two months in) after recovering from a long-term chronic back injury and I weigh under 140 lbs (for now).
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Added:5 months ago
Views:202
Just a skinny bast*rd doing a form check. ... skinny bast*rd squat RDL ...
Added:3 months ago
Views:63
Performing some russian tick tocks at a controlled tempo. This exercise targets the obliques/trunk rotators (a heavy ...
Performing some russian tick tocks at a controlled tempo. This exercise targets the obliques/trunk rotators (a heavy eccentric/deccerlating overload) while also requiring a high level of total core stabilization (if you try this and your back hurts, STOP, your core is not strong enough)
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Added:2 years ago
Views:8,435
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Jumping and squatting on a stability ball while doing a push press with a med ball. This type of exercise will help ...
Jumping and squatting on a stability ball while doing a push press with a med ball. This type of exercise will help people who need to develop equilibrium reflexes. That is, where the surface underneath you moves, such as snowboarding. If you're going to try this, be careful, and never neglect regular squats and training.
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Added:2 years ago
Views:22,579
After my back injury I started training again on April 1st. This is me dead lifting again after a month of training. I ...
After my back injury I started training again on April 1st. This is me dead lifting again after a month of training. I weigh under 140 lbs and have never really focused on dead lifts because of my low back injury, so I have several weak links to address now that I have the form down in terms of safety (and the proper flexibility for the form).
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Added:5 months ago
Views:51
I wanted to see what I looked like with the weight releasers, and since I don't plan on investing in a jumpstretch ...
I wanted to see what I looked like with the weight releasers, and since I don't plan on investing in a jumpstretch platform, I figured out that you can just step on the bands for speed pulls. I explain in the video. Note that there is no tension from the bands in the bottom though; only at lockout. This isn't as effective, but I'm not that strong and you can just add chains too to make up for it. Sorry about my sh*tty camera quality.
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Added:3 months ago
Views:57
Front Squats and Wide Stance Low Bar Arch back Good Mornings. First time my back has been strong enough post-injury to do ...
Front Squats and Wide Stance Low Bar Arch back Good Mornings. First time my back has been strong enough post-injury to do good mornings. The little lightweight is getting some strength back.
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Added:5 months ago
Views:132
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Wanted to try box squatting on airex pads. My recommendation? Don't do it. Not even for a warm up. It's dangerous and a ...
Wanted to try box squatting on airex pads. My recommendation? Don't do it. Not even for a warm up. It's dangerous and a waste of time, so as long as you're squatting or deadlifting heavy, there's no point for extra instability (not for the core, anyway, 8%5 1RM for squats and deadlifts give 50-70% higher trunk activiation then any exercises you can do on an unstable surface). But I wanted to try it nonetheless, so this is the video.
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Added:1 month ago
Views:33
Some box squats on dynamic day. ... dynamic effort powermetrics plyoemtrics plyo jump training functional exercise ...
Added:5 months ago
Views:211
This is a power version of pull ups where you switch your grip from prone (wide) to supine (narrow). The term powermetic ...
This is a power version of pull ups where you switch your grip from prone (wide) to supine (narrow). The term powermetic was coinced by the late Dr.Mel Siff to represent power movements that were not truly plyometric in nature (the amortization phase, that is, the time between eccentric to concentric which produces the stretch-reflex, cannot be longer then a specific time frame). I don't know what my amortization phase length is, but it's definitely a powermetric movement as I start to fatigue. Fun little exercise.
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Added:1 year ago
Views:3,417
Me doing some push ups on four swiss balls. I only do this for fun, but I guess it does emphasize total body stability ...
Me doing some push ups on four swiss balls. I only do this for fun, but I guess it does emphasize total body stability while performing a push movement. Sorry, the lighting in my basement is poor.
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Added:2 years ago
Views:7,140
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