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Old 03-03-2009, 02:54 PM   #11
Ian Olson
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02-03-09

60minx1 of 2min 3min off at the highest volume

3hrs rest........




forward swinging dips on rings max testing

parallel ring dips 4x3

Cranks front tuck 3x3
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Old 03-05-2009, 09:33 PM   #12
Ian Olson
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03-05-09


parallel dips 4x5

HeSPU's 4x4

front tuck cranks 3x5

5x10s active flexibility

pistol squats 3x5 each leg
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Old 04-15-2009, 12:10 AM   #13
Ian Olson
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04-14-09

Sorry I have not posted in a while been side tracked but still have been working out. I have had good progress on the FL progression and great progress on active flex and the BL. Been working dip strength and trying to progress further towards a HSPU.

Lever Pull (tuck FL) 3x5

parallel dips 3x6

HeSPU negatives 30s (10s, 10s, 10s)

Active Flex 5x10s w/ 20s sit pike stretch

3x5 SLS Piston
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Old 04-21-2009, 10:55 PM   #14
Ian Olson
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4-20-09


3x5 cranks (tuck FL)

3x5 wall HeSPU's

3x5 negative tuck FL's

5x10s active flex w/ a 20s sit down pike stretch for hammies

3x7 weighted deck squats
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Old 04-21-2009, 10:58 PM   #15
Ian Olson
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parallel ring dips 3x5

4x8 L pull ups

2min push ups w/ 2min rest then 1min push ups

3x5 Piston squat

5x10s active flex w/ 20s hammy stretch
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Old 08-17-2009, 06:40 PM   #16
Ian Olson
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08-17-09

Weighted ring dips 3x5 (set 1 10lbs, set 2 20lbs, set 3 30lbs, sets 4-5 40lbs)

Bulgarian ring L pull ups 3x5

Bulgarian ring dips 3x5

pistol squats 3x5

active flex 3x10s with a sit down pike stretch after each 10s
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