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Old 07-23-2008, 12:51 PM   #1
R. Alan Hester
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Default Traversing the Obstacles of Life and BJJ

Goals:
--longevity and health
--stay in shape for hiking, traveling, being husband, and life
--Now BJJ

I don't want to work at the extremes of the strength <-----> endurance spectrum to often. Why? Because I find both extremes BOOOOOOORINGGGGG. But that is just me.

Old injuries: Right hip from excessive running when training for 50 mile foot race.
--Medial Meniscus troubles that flare occasionally.



1 Jul 08
JM
Sandbag Shouldering 50reps/8 min @ 50 lbs
Pull-up/Ring dip 3reps X 3sets pull-ups (BW, + 16 Kg X 4)


7 Jul 08
JM
Sandbag Shouldering 32reps/10 min @ 100 lbs
Pull-up/Ring dip 3reps X 3sets pull-ups (BW, + 16 Kg X 4)


9 Jul 08
45min walk w/ 25lbs Weightvest

10 Jul 08
JM
Keg Shouldering 40reps/10 min @ ~90 lbs
Pull-up/Ring dip 4reps X 4sets pull-ups (BW, + 16 Kg X 4)

14 Jul 08
JM
Keg Shouldering 50reps/10 min @ ~90 lbs
Pull-up/Ring dip 4reps X 4sets pull-ups (BW, + 16 Kg X 4)

Notes: lower-back spasm at rep 12. Stretched it out for 1 minute then continued.
Need to warm up with complexes or lighter sand bag.



17 Jul 08
JM
Barbell Complex 6 reps of each w/ 90 sec rest between complex @ 45lbs, 65lbs, 85lbs, 95 lbs

1. Deadlift
2. bent-over row
3. hang powerclean
4. front squat
5. standing press
6. backsquat
7. pull-ups
Run for 20 minutes (sprint hills)


18 Jul 08
JM
Barbell Complex 6 reps of each w/ 90 sec rest between complex @ 45lbs, 65lbs, 85lbs, 105 lbs
1. Deadlift
2. bent-over row
3. hang powerclean
4. front squat
5. standing press
6. backsquat
7. pull-ups
Airdyne Bike for 20 minutes (40sec sprint/2min active-recover)


20 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/dips
squats/sit-ups
body rows/push-ups
squats/hyper-extensions
mountain climbers/burpees (broken)
22:39
Lower-leg band stretch routine

21 Jul 08
JM
10 minutes AMAP of:
30 yard hill sprint
5 X 80lbs overhead sandbag press
Walk to bottom of hill, repeat
13 trips

2 min rest, then:
15 min run (sprint hills)
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Old 07-23-2008, 12:51 PM   #2
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23 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows
mountain climbers/burpees (broken)
24:17
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Old 07-24-2008, 05:51 PM   #3
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24 July 08
JM
Power clean and press (1 min. rest btwn sets)
45 X 5reps
105 x 5
145 x 3
165 x 2
175 x 2

Deadlift (2 min. rest btwn sets)
185 x 2
225 x 2
255 x 2
275 x 1
300 x 1
325 x 1

Note: warming up with PC&P is a bad idea. Do not do again. Also, wrists are still killing me on cleans with bar. feel fine when using dumbbells because of neutral wrists, methinks.
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Old 07-25-2008, 07:40 AM   #4
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25 July 08
20 minute Run (w/ "freerunning"--jump onto obstacles jump off keep running)
6 x 100 yard hills jog to bottom repeat

Note: Tried to be cute on one wall obstacle and ate it. Removed skin from right ring and pinky finger, as well as right shin. Don't be cute, dummy.
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Old 07-27-2008, 02:40 PM   #5
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26 July 08
45 minute walk @ 13 min per mile pace
w/ 25lbs weight vest
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Old 07-28-2008, 06:28 PM   #6
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28 July 08
JM
45 minute walk (5 x 200 m Hill midway)
w/ 25lbs weight vest
Various Stretches
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Old 07-30-2008, 11:15 AM   #7
Derek Simonds
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Quote:
Originally Posted by R. Alan Hester View Post
23 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows
mountain climbers/burpees (broken)
24:17
Are you doing this ala the crossfit filthy fifty where you have to complete all the reps of one exercise before doing the other or are you alternating exercises during the superset as long as you complete the reps?
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Old 07-30-2008, 11:33 AM   #8
R. Alan Hester
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Quote:
Originally Posted by Derek Simonds View Post
Are you doing this ala the crossfit filthy fifty where you have to complete all the reps of one exercise before doing the other or are you alternating exercises during the superset as long as you complete the reps?
I am doing it where you have to complete one before you can go to the other. If I allowed myself to break it up, I believe I could do it faster. The damn pull-ups and hindu push-ups kill me every time.
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Old 07-30-2008, 01:14 PM   #9
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Originally Posted by R. Alan Hester View Post
I am doing it where you have to complete one before you can go to the other. If I allowed myself to break it up, I believe I could do it faster. The damn pull-ups and hindu push-ups kill me every time.
I am going to do half of the reps tonight (15 reps for each exercise) and see how it feels.
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Old 07-31-2008, 06:43 AM   #10
R. Alan Hester
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31 Jul 08
Decided last night after testing my hamstring flexibility that I need to address my mobility issues. When I place the blade of my hands in the crease of my hips and maintain my lordotic (sp?) arch, I can only bend about 12 inches. In other terms, i am at a negative 10 on the sit-and-reach test. I did not realize I have been bending my lower back, not at the hips, when squatting and dead-lifting.

I think this is the culprit of my tight back and lower back injuries over the last few years. I keep trying to work around it, but it always comes back to haunt me when progress is being made.

Mighty River of Steel Day

"Quick 8" for warm-up

Front Bend: Standing Push--8 sec breath-tension cycles X 5 on 36" then 24" boxes

Back Bend: Handbridges w/ flat feet--8 sec breath-tension cycles x 5

Splits: Slide splits and front on plastic sheet--8 sec breath-tesnsion cycles x 5 each direction.

Indig squat hold for 30 secs x 5.
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