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Old 07-20-2010, 08:59 PM   #731
Kevin Perry
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I will look into Ido's stuff, I've been doing a lot of prehab in my warm up now. Dumbbells are the same as barbells, once I hit 8 reps and up it seems they get more aggravated. It's just this reoccurring bursitis I need to watch out for.

The job is rough Derek, not because it's late night but because my other job switches shifts from early morning to closing shifts and I've been working a lot since a couple people quit and we don't get much in terms of breaks or time to eat. Combine that with full time school and it's a recovery nightmare.
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Old 07-21-2010, 07:26 PM   #732
Kevin Perry
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7/21

Lets see.. Oly day writing this from memory again

Dynamic Warm-up + barbell warm up
Muscle Snatch + Overhead Squat + Snatch Balance 30 x 3 x 3
Muscle Snatch + Snatch Balance + Sots Press 30 x 3 x 3
Hit Clean 40 x 2 x 3
Hit Clean 50 x 2 x 3
Cleans 50 x 2 x 3
Clean + 2 Jerks 50 x 2 x 2
Clean & Jerk 60 x 3, 64 x 3, 68 x 3
Snatch Shrug 50 x 3
Snatch Pull 50 x 3
Snatch 50 x 2, 2, 40 x 2, 2
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Old 07-23-2010, 07:00 PM   #733
Kevin Perry
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7/23

Back felt pretty tight today and I was really tired again so my max reps were not as good today as before although upper body work felt better than lower body stuff.

Deadlift: 250 x 5, 285 x 3, 320 x 3
Press: 110 x 5, 125 x 3, 140 x 5

Squat: 135 x 5 x 10
Pullups: 5 x 10
Dips: 20 x 5 x 10
Abs + stretching
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Old 07-26-2010, 09:13 PM   #734
Kevin Perry
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7/26

OHS: worked up to 115 x 5
Squat: 175 x 5, 205 x 5, 230 x 10
Bench: 125 x 5, 145 x 5, 160 x 12

Good Morning: 105 x 5 x 10
Incline DB: 45 x 5 x 10
Barbell Row: 120 x 5 x 10
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Old 07-28-2010, 07:32 PM   #735
Kevin Perry
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7/28

-Oly Day

Snatch Shrug + Muscle Snatch + Overhead Squat 30 x 3
Snatch Shrug + Muscle Snatch + Snatch Balance 30 x 3
Muscle Snatch + Hang Snatch x 40 x 2
Muscle Snatch + Hang Snatch x 40 x 2
Snatch 40 x 3
Snatch 44 x 3
Snatch 50 x 5 x 3

I need to work on pulls more, I'm weak there.
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Old 07-30-2010, 07:08 PM   #736
Kevin Perry
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7/30

By the way thanks for the shoulder help guys, it's made a big difference in improving flexibility lately and reducing pain. I've taken my warm-up to a much more structured level and I'm using Defranco's and Ido's stuff along with a big emphasis on foam rolling. Warming up afterwards with a barbell for sets using Burgeners or the one my own coach gives us.

I also have to give credit to a guy that's been working out with us from Crossfit Spartanburg who came up with a great little tool for hitting the pinched nerve in my right shoulder.

Power Clean: 150 x 3 x 3
Deadlift: 225 x 5, 260 x 5, 295 x 8
Press: 100 x 5, 115 x 5, 130 x 8
F. Squats: 135 x 5 x 10

Did some chins and dips afterwards

Ok so it's time to reevaluate some things:
- Recovery is starting to improve
- Strength is there when recovery is there
- Basically as long as im recovering well and eating well then everything moves along pretty good minus the other stressors and such
- I'm really really enjoying weightlifting right now, it's super structured but im definitely lacking in power, strength in the front squat, and not being able to work the lifts more than once a week
- I've agreed to move up in body weight about 10- 15 lbs to put me at 77kg, im currently about 161# so it's not a big jump.
- I would love to focus my training to Oly lifting only but I only have access to an Oly equipped gym once a week which sucks and I'm limited by time constraints to hit my friends local Crossfit place which does not work in my favor, im very lucky and thankful to get training once a week in a fully equipped gym by a top coach.

ok so not really reevaluating as much as seeing how things are rather developing.
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Old 08-02-2010, 07:49 PM   #737
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8/2

Today was uh so so.

Sn Pulls: 95 x 5, 105 x 5, 115 x 3, 135 x 3
Squat: 190 x 3, 215 x 3, 245 x 5
Bench: 135 x 3, 150 x 3, 170 x 10

Incline DB: 50 x 5 x 10
Barbell Row: 125 x 5 x 10
Good Mornings: 95 x 2 x 10, 100 x 3 x 10

Everything felt pretty heavy, last time I did 245 on squats was for 7 reps and before that I was hitting 250 or 255 for 11.

Might be too much assistance stuff since workouts are taking long with 2 days a week.
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Old 08-04-2010, 07:17 PM   #738
Kevin Perry
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8/4

W/U: Done x 2 once with a 15# bar then a 20kg bar
- Front Squat
- OHS
- SN Balance
- Good Mornings
- RDL's
- SN grip shrugs
- Shoulder Press

Muscle SN + OHS + SN Balance: 30 x 2 x 3 + 3 + 3

SN Shrug + Muscle Snatch + Overhead Lunge (3 each leg): 40 x 2 x 3 + 3 + 3

Snatch: 40 x 3, 40 x 3, 44 x 3, 47 x 3, 50 x 3

BTW I'll be transitioning into 3 or back to 4 days a week on 531 after this cycle, my schedule is gonna change again. Summer semester is done this week then I get a week off and then fall semester starts.
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Old 08-06-2010, 08:31 PM   #739
Kevin Perry
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8/6

W/U:
Barbell Complex x 2
- SN Shrug
- Muscle SN
- OHS
- SN Balance
- Good Mornings
- RDL's
- Shoulder Press

I'm starting to like this one, would be good with weight at the end of a workout for a good conditioning bang

Clean Pulls: 95 x 5, 105 x 5, 115 x 3, 125 x 3, 135 x 3, 155 x 3, 175 x 3
Deadlift: 205 x 5, 240 x 3, 275 x 3, 310 x 10
Press: 45 x 8, 65 x 5, 85 x 5, 105 x 3, 120 x 3, 135 x 8
Dips: 25 x 2 x 10, BW x 12, 15
F. Squats: 135 x 6, 145 x 6, 155 x 6, 170 x 6

Dips gave me some issues with the joints today so I cut it back. Front Squats just went by feel cause the deads left me pretty spent.
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Old 08-06-2010, 10:15 PM   #740
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That's a big workout there. How's the bodyweight?
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