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Old 03-12-2009, 06:14 PM   #1
Andrew Trueblood
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Default Chickenwing

Incline Bench Press 145# (max reps, RI= 2 minutes)
15, 15, 8/3/3/2 (rest pause)

Bent db Row 95# 3x8 (RI= 90s)

90# straight bar, supine triceps extensions 3x10 @ 90# (RI=45s)

Finisher: Short Cindy (20# weight vest) x 10 rounds; 10 minutes

Cuff series

SS Yoke Bar arrived today. Haven't been able to back squat or do good mornings effectively since I had my right shoulder surgically stabilized (lost ~30degrees of ER). So, we're on for tomorrow. Been looking forward to this for awhile.
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Old 03-12-2009, 07:34 PM   #2
Derek Simonds
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Welcome to the training log section. Looks like a solid workout. If you get a chance post some pics of the new bar.
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Old 03-13-2009, 08:26 PM   #3
Andrew Trueblood
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Thanks. Good to be here.

Power Clean (doubles, RI=90s): 155, 175, 185, 195, 205, 205 (f)

Yoke Bar Squats (RI= 120s)
175x5, 225x5, 275x5, 295x3, 305x2, 315x1
Figuring out the new equipment. Center of gravity felt like a high-bar back squat, but the bar wants to pull me forward like a front squat. Did these in my oly shoes, full range of motion.

Yoke Bar Good Mornings (RI= 90s)
185x5, x5, x5
The yoke and handles reinforce a tight back arch on these and, I shouldn't like this, but the padding made this downright comfortable.

15-10-5

A2B
24" box jumps
2:30

This is the catalog picture of the Yoke Bar.
Attached Images
File Type: jpg yoke-ss-bar400.jpg (16.1 KB, 1 views)
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Old 03-13-2009, 09:20 PM   #4
George Mounce
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Hello and welcome!

Like the bar, good to see you have a way to progress as you heal up!
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Old 03-14-2009, 07:30 AM   #5
Garrett Smith
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What's with the chickenwing, is that a shoulder reference?
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Old 03-15-2009, 04:55 PM   #6
Andrew Trueblood
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Rowed a 5k: 19:40
--> Checking my conditioning for 20 minute events here and am a little disappointed. Held 1:55/ 500 splits for the first 2K, but had to drift down to 2:00/ 500 for the last 3.
Lungs, not legs.

Cuff/scapular circuit

Re: the thread name-- it is a shoulder reference and a theme of sorts. Been lurking for a while, but since most of my training is pretty similar to what others here do better I haven't had much to add. But I'm turning over a new leaf and trying some things to accommodate for my stiffness and make progress in my training. Thought that might be an interesting process to document publicly.
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Old 03-16-2009, 06:36 PM   #7
Andrew Trueblood
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Bench x5 (RI= 120s)
235, 235, 235
-->working linear periodization for heavy days.

Feet elevated pushups (24") on parallettes, max reps. RI= 120s
45, 25

Rope deadhang pullups (2" manilla rope over crossbar in cage), max reps, RI=120s
15, 10, 7/1/1/1(rest pause)

20# db lateral raise 5x10, RI=60s
Cuff/ Scap series

Finisher
3 rounds
10 kipping pullups
20 pushups
30, 40# pulley upright rows
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Old 03-18-2009, 05:22 PM   #8
Andrew Trueblood
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Heavy gravity day. It took three sets of power cleans at light weight before the bar started moving for me.

Looked over old logs over the weekend and realized that some of my best gains in the squat and deadlift came using volume-oriented periodization. One of the best times was when I used the Hatch Squat program as posted on the Mike's Gym site. So, I think I'll give it a go again. This time, however, I'm going to alternate back squatting with good mornings. Quick lifts start each session. Squats at the core. Assistance and variety will come in the context of a finisher or short met-con at the end of the session.

Burg w/u

Power Clean (RI=90s)
135x3x3; 185x2, 195x2, 205x2

Yoke Bar Squat (RI=120s)
180x10, 220x8, 235x6, 255x4

Front Squat (RI=60s)
155x5, 180x5, x5, x5

3 rounds
10 burpees
20 walking lunges
30 squats
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Old 03-19-2009, 05:43 PM   #9
Andrew Trueblood
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Incline Bench, max reps RI=2 min @145#
20, 15, 8/3/3/1 (rest pause)

Bent db Row @95# (RI=60s)
3x8

5 rounds (RI=45s)
Standing Triceps extensions (rope on pulley) 75#, 10 reps
Face Pulls 75#, 10 reps
--> Have been working through some triceps tendinitis in my left elbow for the past several weeks. Just doing some low resistance, high rep movements in a painfree range of motion.

25# db lat raise (RI=45s)
3x8

conditioning:
500m row (1:43)
50 Abmat situps
300m row (1:10)
30 Abmat situps
100m row (19s)
10 Abmat situps
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Old 03-24-2009, 07:16 PM   #10
Andrew Trueblood
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Catch up

Day 1:
Power Snatch/ Hang Power Snatch/ Tall Snatch 95# x 5 (RI=60s)

Yoke Squat
180x10, 205x8, 230x8, 252x8

Front Squat
155x5, 185x5, 185x5, 185x5

3 rounds
Burpee 10
Walking Lunge 20
Squat 30

Day 2:
Bench Press RI=2min
135x5, 185x5, 245x5, x5, x5

Max reps paralette pushups, feet elevated ~1 foot. RI=2min
50, 25

Rope pullups (RI=90s)
5xbwt, 5x bwt +10, 5x bwt +20, x5, x5

Lat raises (RI=60s) x8
25, 25, 25

10 rounds of Cindy

Day 3


Power Clean RI=120s
135x3, 135x3, 135x3, 185x2, 205x2, 205x1+f

Yoke squat RI=120s
180x10, 205x8, 220x6, 235x6, 255x6, 255x6

Front Squat RI=90s
155x5, 170x5, 185x5, 185x5

21-15-9
70# kb swing
24" box jumps
3:30
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