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Old 06-12-2012, 08:43 PM   #1411
Arien Malec
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Tuesday:
kb snatches in the morning, walking in the afternoon
Felt like a quick workout in the evening:
bs: up to 185x2x3, 205x2
kb bench press: 20kgx5@x4
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Old 06-16-2012, 07:22 PM   #1412
Arien Malec
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Thursday:
climbing, 32kb kb swings + pullups

Friday:
Decided to start a 40 day workout, consisting of fs, bench press, pullup, kb swing, and ab wheel rollout.
Starting weights:
fs: 155#, bp: 115 (!), pullup (3x3 bw), swing: 3x15x24kg, ab wheel: 2x5

Did that Friday, Saturday, also climbed on Saturday.

Taking a break from oly lifts.
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Old 06-17-2012, 03:56 PM   #1413
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Day 3, added in good mornings as well.
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Old 06-18-2012, 08:07 PM   #1414
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Day 4, bumped fs to 165#, still sucking it on bp.
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Old 06-19-2012, 06:12 AM   #1415
Derek Simonds
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I like your choice of exercises. Have you tried the banded GM's that Justin wrote about on 70's Big. I have been doing them for a while now and really enjoy them compared to a traditional BB GM.
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Old 06-19-2012, 12:53 PM   #1416
Arien Malec
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Must try that. Will alternate with 135# bb GMs.

Right now, my hamstrings are telling me that I made a decent choice to go with the GMs
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Old 06-19-2012, 09:42 PM   #1417
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OK, I have no idea how to do band GMs. Feels like my head is about to be torn off, but not nearly enough tension to load the hammies.

Climbing plus day 5.
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Old 06-20-2012, 05:44 AM   #1418
Derek Simonds
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I use a heavy green band and wrap the part that goes around my neck with a towel. I attach it using a carabiner to the lowest hole on my squat rack and then back up at a 45 degree angle to reach the tension I want. Then I do them explosively focusing on contracting the glutes and hammies and pushing the hips all the way through at the top. I kind of think it is like triple extension at the top. I can tell you that I am leaning back at the top and never go below 45 at the bottom.

Hope that helps.
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Old 06-20-2012, 11:17 PM   #1419
Arien Malec
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Carabiner higher up might help; I was looping it around the bottom of the rack, and just couldn't get enough tension on the hamstrings while the tension at the top of the neck was unfun without being productive.

Day 6 of 40. Bench is feeling easy now, will move it up if that keeps being true. Moved up kb work to kb swing 2x15 + kb snatch 2x10
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Old 06-22-2012, 07:30 PM   #1420
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Day 7. Same deal, will move bench up tomorrow.
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