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Old 11-16-2008, 04:35 PM   #14
Chris Forbis
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Join Date: Oct 2006
Location: Greenville, SC
Posts: 836
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14 November 2008

Strength/Plyo Workout
Squat
4 sets of 8 reps @ 155#, 3 min of rest between sets

Natural GH Hamstring Curl
4 sets of 6 reps, negatives with a push-off at bottom, 2 min of rest between sets

Box Squat Jumps
2 sets of 5 reps up w/ 20# DBs, then 2 sets of 5 reps out w/ 20# DBs, 2 min of rest between sets

Depth Jumps
4 sets of 4 reps, off of 30" box, 20 sec between jumps, 3 minutes between sets

Horizontal BW Rows and Pushups
3 sets of 10 reps of each exercise, alternated


I'm going to stay at these weights/heights for next week and then take Thanksgiving week off (lots of traveling and such). The 155# squat was decently tough and I want to have another go at that weight to be sure my form is spot-on. The negative on the hamstring curl is starting to be a bit more controlled.

I got a decent one-handed dunk down after this workout. My left shoulder still is unhappy with overhead stuff.
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