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Old 10-03-2008, 10:22 AM   #11
Scott Kustes
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Squats
3x3 @ 245lbs - focused on sitting back and getting deep

Deadlift
3x3 @ 355lbs

Bench Press
5x3 @ 95lbs - trying to get the shoulder back in shape

500m Row
Finished off the workout with a 500m row...only hit 1:36.3, way off my best mark.

Verdict: Legs are pretty well like rubber right now. Which is sad considering those weights aren't that high compared to 2 months ago.
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Old 10-04-2008, 01:16 PM   #12
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2 mile moderate hike today. Legs are pretty sore from yesterday. Head is in a fog from last night...celebrated the finalization of the divorce a bit hard, though luckily not TOO hard.
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Old 10-08-2008, 02:18 PM   #13
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Squats
250x3
255x3x2

Was going to do 3 sets at 250, but the first set went up so easily that I upped the weight a touch for the last two sets. Good news is that 245 was tough last week. 255 was pretty easy this week. It's coming back quickly.

Added in some hang power cleans, pullups, Turkish getups, and general shoulder work. It needs lots of work.
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Old 10-08-2008, 04:44 PM   #14
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try some ring pushups.....that helped me alot...and I have had plenty of shoulder injuries (and continue to as I still crash into hockey boards). My motto, start from the little muscles out.....as you are only as strong (or stable) as your weakest muscle.
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Old 10-09-2008, 05:16 PM   #15
Scott Kustes
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Will give that a shot. TGUs are excellent shoulder work.

Speed-Endurance
6 x 30m Pyramid (cone every 5 meters, run it like a suicide), 90 seconds rest
Times: 0:52, 0:58, 1:02, 1:04, 1:12, 1:08

Verdict: Deteriorated quickly. Legs drained from squats yesterday.
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Old 10-09-2008, 07:18 PM   #16
Jacob Rowell
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Bold move squatting and deadlifting heavy in the same workout. What are your 1RMs?

Good luck getting those numbers back up. Sure it won't be too long.
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Old 10-10-2008, 09:00 AM   #17
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No clue what my 1RM is right now. Last time I tested, I was at 315 squat and 455 deadlift. I don't typically do both in the same workout.
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Old 10-10-2008, 12:04 PM   #18
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Light workout today...general shoulder work, Turkish Getups, double unders, Hang Power Cleans.
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Old 10-13-2008, 11:06 AM   #19
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Sunday, Oct 12th, 2008
Set out for a 2ish hour trail ride. Made it halfway before dislocating my....pedal. Now the bike needs some work and perhaps a bit of Loc-Tite or JB Weld before being rode again.

Today
10x3 Back Squat
First five sets (build up): 225, 235, 245, 265, 285 (form sucked)
Last five sets (back off): 265, 245, 225, 225, 225

Meant to drop to 245 from 285 (~85%), but Meathead Math failed me. I thought "Damn that 245 is heavier than I expected it to be...oh." Then 245 was too much, so I finished out at 225 and will probably spend the rest of today and tomorrow whining, crying, and generally complaining.
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Old 10-17-2008, 07:56 AM   #20
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Speed-Endurance
5 x Hollow Sprint

Quote:
- Set 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30 meters to the final cone.
- Turn around and repeat always alternating jogging and sprinting. Work for 2 minutes and then rest for 2 minutes.
The change from 70 degree mornings to 45-50 degree mornings, virtually overnight, sucks. Polished off the workout with 3 cups of high-quality coffee, 6 eggs with thyme, and some leftover sweet potato with coconut cream & oil, cinnamon, and nutmeg.
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