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Old 02-16-2011, 03:46 PM   #881
Derek Weaver
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What did you do to your knee?

Good DL stuff if you felt a little off from not working the lift lately. Not bad at all.
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Old 02-16-2011, 09:19 PM   #882
Kevin Perry
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yeah 2 weeks since the last time I deadlifted. Positioning just felt awkward, not sure about the knee just started hurting, I think it's just a weather thing.

2.16

Press: 90 x 5, 105 x 5, 120 x 7
BB Row: 135 x 10, 155 x 10, 10, 10
Chins: 40 reps
Dips: 40 reps
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Old 02-18-2011, 06:32 PM   #883
Derek Simonds
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Well that is odd my knee is bothering me also. I think I pulled something in the outside of my quad. Who knows maybe I am just getting old...

Good lifting Kevin!
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Old 02-19-2011, 02:00 PM   #884
Kevin Perry
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Thanks man, sucks about the knee I honestly think it's a weather thing since this seems to always happen around this time.

2.19

Prowler Pushes

11 rounds w/ 20lbs tacked on alternated high handles and low handles, focused on sprints.

Honestly don't know if im doing the prowler thing right or not but this seems to be a good area to look for progression through more added laps or tacking on 5 or 10 lbs more from what I did today. The low handles are a completely different beast than the high ones impossible for me to push more than 20 lbs right now from them.

I think im just gonna alternate days of prowler pushes and steady state cardio. I need the cardio.
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Old 02-21-2011, 07:20 PM   #885
Kevin Perry
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2.21

Press: 100 x 3, 110 x 3, 125 x 6, 135 x 3, 140 x 1
Dips: BW+25# x 50 reps
Chins: 50 reps, used 10-20#
BB Row: 135 x 10, 145 x 10, 135 x 10, 105 x 10, 10
Curls: 70 x 10, 10, 60 x 10, 50 x 10, 40 x 10

Not bad. Should probably reduce the weights used for rows and just go light. The dips and chins I didn't go for sets but just reps until I hit 50, worked pretty well for dips, chins I should have just used 5 lbs. I know it's light but I have not been doing weighted chins for a long time.
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Old 02-22-2011, 08:42 AM   #886
Derek Simonds
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Very nice workout yesterday. I keep telling myself to do sled work I just haven't worked up to it...
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Old 02-22-2011, 05:04 PM   #887
Kevin Perry
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I think it's kind of hard to find the right way to start sled/prowler training or even getting the nerve to do it.

ahh im signed up with a group for a mud run end of march, I think it's in Florence. I think its a 2 mile obstacle course, should be pretty fun.

2.22

Deadlift: 240 x 3, 270 x 3, 305 x 7, 155 x 5 x 10
Ab wheel: 5 x 15 super-set w/ deads
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Old 02-23-2011, 07:00 AM   #888
Derek Simonds
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Quote:
Originally Posted by Kevin Perry View Post
Deadlift: 240 x 3, 270 x 3, 305 x 7, 155 x 5 x 10
Ab wheel: 5 x 15 super-set w/ deads
Now that will leave you sore in the midsection.
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Old 02-24-2011, 02:15 PM   #889
Kevin Perry
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im very soar in the midsection haha

2.24

Bench: 125 x 3, 145 x 3, 160 x 7, 185 x 1, 1, 105 x 5 x 10
Kroc Rows: 75 x 28, 17 (2 sets per side)
Pushdowns: 50 x 5 x 12
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Old 02-25-2011, 01:40 PM   #890
Kevin Perry
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2.25

Squats: 170 x 3, 190 x 3, 215 x 10, 135 x 5 x 10

Push Prowler w/90# + backwards sled drag w/25# x 5 rounds

run both the prowler and sled 2 times each to count as 1 round so I ran each 10 times for a total of 20 times on the parking lot, distance is only about 10-15 yards though.
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