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Old 08-24-2007, 07:14 AM   #171
Derek Simonds
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Did you do all the 1 DB single leg RDL's same arm same leg? Or did you try contra lateral at all? I actually can't wait to be able to use two hands for the single leg versions. I have been using a 52 lb KB to work my grip at the same time. I also just picked up a handle from elite that is 2" at least in diameter and you can load with plates. It is sick.
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Old 08-24-2007, 07:38 AM   #172
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Quote:
Originally Posted by Derek Simonds View Post
Did you do all the 1 DB single leg RDL's same arm same leg? Or did you try contra lateral at all? I actually can't wait to be able to use two hands for the single leg versions. I have been using a 52 lb KB to work my grip at the same time. I also just picked up a handle from elite that is 2" at least in diameter and you can load with plates. It is sick.
When I did the 1 DB version I did it contra lateral, i.e. right leg, left arm holding. When I did them at home with the my 52# KB 2 weeks ago same method I found it to be easier than using the DB. The 2 things I could think of is that the KB is longer so it's a little bit shorter ROM and the weight was more focused.

So this handle is like a handle you put on KBs or DBs or can it be for any bar? I was looking into buying some lynx grips because the pullup bar at the gym is probably less than 1" diameter and it kills my hands and forearms. http://www.lynxpt.com/
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Old 08-28-2007, 04:43 AM   #173
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August 24, 2007

Run/walk - 2.18 miles - 24:36

Notes:
-A run for the hell of it, no method at all just ran for most of it walked for some of it. I think total run time is around 10-12 minutes.
-I want to fit in 2 runs per week.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
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Old 08-28-2007, 04:49 AM   #174
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August 26, 2007
foam roll upper back - 3 minutes
foam roll lats -1min L/R
thoracic extension on foam roller - 10, 10
Y,T,W standing - 0 x 8 all, 8 x 8 all

standing shoulder external rotation - 8 x 15, 8 x 15
seated shoulder depression - 15 sec, 15 sec

sidelying shoulder internal rotation - 10L/R
reach roll lift w/foam roller - 10, 10

pillar bridge front - 60 seconds
pillar bridge side jumping jack - 6 L/R
glute bridge (knee bent) - 6L/R

foam roll - entire body
death stretch

Notes:
-A regeneration/rehab day my quads felt very beat up so do my lats.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
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Old 08-29-2007, 03:35 AM   #175
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August 27, 2007
Rest day

August 28, 2007
foot mobility drills ~25m

Run #2- 1 minute on/1 minute off x 10
Total: 1.86 miles in 20 minutes
off time distance~= 0.46 miles
on time distance~= 1.40 miles

24KG KB
swing+high pull+snatch - 1L/R, 2L/R, 3 L/R
1 arm swing - 5L/R

Notes:
-Run #2 - Slightly modified to 10 intervals rather than 15 intervals. The first interval of course felt good slightly below my 400m pace, the last few intervals sucked and I was closer to my 2-mile pace.
-KB snatches still weirding out my shoulder.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 08-31-2007, 04:19 AM   #176
Derek Simonds
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Here is the handle from Elite

http://www.flexcart.com/members/elit...d=183&pid=1587

I used 1 1/2 inch OD pipe to build my P/U bar so no problems there. I will check out those lynx grips.

Man you got to get to the doctor a hernia is nothing to play around with.

I just saw this in the bargain bin and I think it might get added to my collection also

http://www.flexcart.com/members/elit...d=209&pid=1868
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Last edited by Derek Simonds : 08-31-2007 at 04:23 AM. Reason: found something else
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Old 08-31-2007, 06:34 AM   #177
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Cool thanks for the links.

I did go the the Dr. after a job interview yesterday, he sent me to the hospital for a CT scan and it didn't find any hernia now I'm waiting for the Dr. to call me today and figure out what the heck this thing is.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
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Old 09-04-2007, 09:14 AM   #178
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September 4, 2007

Glute bridge - 8, 8
wall slides - 8, 8
adduction sidelying - 8L/R, 8L/R
quadruped abduction - 8L/R, 8 L/R
scap pushup - 16, 16

handstand training - 5 minutes

inverted hamstring - forward - 6L/R
knee hug (moving) - 6L/R
lunge w/lateral flexion - 6L/R

foot mobility drills ~25m
2x 100m barefoot strides

10 x ~25m sprints - ranged from 4.66 - 6
10 minutes rest - 400m barefoot walk
10 x ~25m sprints - ranged from 4.67 - 5.30

chinups - 15 deadhang (recent PR!), 7 kipped, 3 deadhang
pushups w/feet on bench - 25, 15
overhead shrug - 105 x 6, 105 x 6, 105 x 6

hip/hamstring mobility/stretching

Notes:
-100m strides - yikes the barefoot thing was interesting need to work up to more of these.
-25m sprints - All from a running start, 1 minute rests between each sprint, then a 10 minute rest after 10 sprints. They felt ok, next time I do these I'll add 5m's.
-chin-ups - I'm not sure the last time I tested my chins but I'm pretty sure I wasn't at 15 at the time. I think my recent maxes were 15 kipped? 12 dead hang? Not bad considering for the past 4+ months I've mostly been doing 3-5 reps of weighted pullups and chins.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 09-13-2007, 05:44 AM   #179
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September 11, 2007
foot mobility drills ~25m
hand walk - 6
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R
cat stretch x 10
hip mobility x 10
calf mobility x 10

snatch grip deadlift - 45 x 5, 95 x 4, 135 x 1, 135 x 6, 135 x 6, 135 x 6, 135 x 6
pull-ups - 3, 1, 1, 6, 6, 6, 6
(superset with full rest - 90 seconds)

alternate incline DB press - 65 x 7L/R, 65 x 6L/R, 65 x 6L/R
DB bulgarian split squat - 15 x 14L/R, 15 x 10L/R, 15 x 10L/R
(superset with no rest - 30 seconds)

inverted rows - 12, 10, feet in further x 10, feet in x 8
planks - 30 sec, 29 sec, 29 sec, 25 sec
(superset with no rest - 30 seconds)

Finisher #6
jump rope - 30sec on/off x 5 intervals -mixed it up with single leg/double jumps and regular skips.

Notes:
-Following Tony Gentilcore's latet program.
-Alt. incline and BSS - need to go down in weight, supposed to do 30 seconds of work without stopping but I was only able to manage that for the first set the last 2 sets sucked!
-Finisher - I felt finished before even doing the finisher!!
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 09-14-2007, 07:49 AM   #180
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September 13, 2007
knee hug - 6L/R
lunge w/lateral flexion - 6L/R
inverted hamstring (backward) - 6L/R

decline bench press - 45 x 5, 95 x 3, 135 x 1, 135 x 6, 165 x 6, 175 x 6, 205 x 6
reverse barbell lunge - 45 x 5L/R, 95 x 3L/R, 6L/R, 6L/R, 6L/R, 6L/R
(superset with full rest - 90 seconds)

cable pull-through - 80 x 13L/R, 90 x 12, 90 x 10
Neutral grip face pull - 70 x 18, 80 x 15, 80 x 13
(superset with no rest - 30 seconds)

scarecrow - 30 x 5, 50 x 15, 50 x 12, 50 x 12
Pallof Press - 30 x 5L/R, 50 x 15L/R, 60 x 14 L/R, 60 x 16L/R
(superset with no rest - 30 seconds)

Finisher #1
Interval Build Up Running - (I really screwed this up!)
30 off/20 on, 40 off/30 on, 50 off/25 on, 50 off/ 35 on, 30 off/30 on

Notes:
-Following Tony Gentilcore's latet program Day 3
-Decline - Haven't done this exercise in years, had no clue what was a good weight, I'm thinking the laying down like that made me nauseous though.
-Reverse barbell lunge- Supposed to use a front squat grip with this but for some reason the way the bar was touching my throat made me want to gag so I switched to back squat position for the last 3 sets. I liked the front squat way more though.
-Pallof Press- Interesting movement.
-Finisher #1- I must learn how to read, I started running outside and after the 3rd interval I felt wasted, due to my lack of reading comprehension I was shortchanging my rests by half it's supposed to be like this:
30 off/20 on, 60 off/30 on, 90 off/ 40 on, 120 off, 50 on, 150 off/60 on, 180 off/70 on
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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