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  1. #451  
    Contact Me For This Mystery Title rhynoplanet's Avatar
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    Quote Originally Posted by Testbear View Post
    Do you follow a certain % periodization or do you go by feel rhynoman
    I have a coach but right now in a building phase I am training g at roughly 75-80% for sets of 8.


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    Thursday August 2


    Day 3
    Warm up 3 rounds
    -Bird dogs 20 reps
    -Seated hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Glute bridge 20 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps

    -Safety bar squat (no belt) 70x8, 160x5, 225x5, 275x5, 315x8x2sets
    -Chest supported row 180x10, 205x10, 230x10, 240x10, 250x10
    -Standing overhead strict barbell press 45x12, 135x6, 155x8, 175x8, 195x8
    -Chin up BWx16, 18, 14
    -Side DB laterals 35x12, 40x12x2sets

    3 rounds
    -Seated hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Pec/Shoulder stretch 45 seconds

    5 minute yoga


    Pretty easy session. Safety bar squats at 315 lbs for 8 felt really light and more like cardio. Lol. Good news is that SI/hip/glute seem to be cruising along nicely now and even handling all the volume.


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  3. #453  
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    Friday August 3

    Day 4
    3 rounds
    -Bird dogs 20 reps
    -Seated hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Glute bridge 20 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps

    -deficit Deadlift (3 inches no belt) 135x5, 225x5, 315x3, 385x5x3sets
    -Rotator cuff external/internal rotation, Band flies 18x3sets
    -close grip Bench press 45x20, 135x10, 185x5, 225x5, 275x8x2
    -3 board close grip bench press 285x6, 295x6, 305x6
    -Hammer grip DB skull crushers extensions 40x12, 50x12x2sets
    -DB curl 45x12, 55x12, 60x12
    -Hanging Leg raises 12x3sets

    3 rounds
    -Seated hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Pec/Shoulder stretch 45 seconds

    5 minute yoga

    Deficit deadlifts and bench were all easy and felt light so that is good. Things are moving well.


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    Monday August 6


    Day 1
    Warm up 3 rounds
    -Bird dog 20 reps
    -Seated hip rotation 18 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Glute bridge 20 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps

    -High bar Squat 45x8, 135x6, 185x5, 225x5, 295x8, 335x8, 365x5, 405x5
    -One arm DB row (on bench slow and controlled) 80x8, 100x8, 105x8x2sets
    -Pull up BWx14x3sets
    -Face pull 100x12, 125x12, 135x12
    -Back extension 25x12x3sets

    3 rounds
    -Seated hip rotation 10 reps
    -Tactical frog 45 seconds
    -Pec/Shoulder stretch 45 seconds

    5 minute yoga


    Did my squats in high bar position because my right shoulder is not liking the position of low bar. It went quite well and even at 405 lbs it felt reasonably light. Things are going well and the SI/Glute/hip have been good and still improving.
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  5. #455  
    Hardcore CJM ELDER Testbear's Avatar
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    i wanna train with you! looks good bro
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    If I offend you
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    Contact Me For This Mystery Title rhynoplanet's Avatar
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    Quote Originally Posted by Testbear View Post
    i wanna train with you! looks good bro
    Where do you live?


    Tuesday August 7

    Day 2
    Warm up 3 rounds
    -Bird dog 20 reps
    -Seated hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Glute bridge 20 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps

    -Deadlift (no belt) 135x5, 225x5, 315x5, 385x5, 405x5, 435x3, 460x5
    -Rotator cuff external/internal rotation, Band flies 18x3sets
    -Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x10, 295x8, 325x5, 345x8
    -Seated DB shoulder press 60x8, 75x8, 90x8
    -Lying Hammer grip DB skull crushers 40x12, 50x12, 55x12
    -DB curl 45x12, 55x12, 60x12
    -Hanging Leg raises 12x3sets

    3 rounds
    -Seated hip rotation 10 reps
    -Tactical frog 45 seconds
    -Pec/Shoulder stretch 45 seconds


    A good day toady. Deadlifts were slow but easy at 460 lbs so things are moving well coming back from injuries. Bench top set of 345 lbs for 8 reps was good as well, starting to feel somewhat heavy for 8 reps but hoping to get this to 355.
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  8. #458  
    Mizz Monster millenium girl's Avatar
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    I didn't know you were doing yoga. Are there specific movements that you do or just relaxation? I have been told many times to go to yoga classes but thought it wasn't for me because too "static".
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  9. #459  
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    Quote Originally Posted by millenium girl View Post
    I didn't know you were doing yoga. Are there specific movements that you do or just relaxation? I have been told many times to go to yoga classes but thought it wasn't for me because too "static".
    I bought an app that has 5 movements each day so 5 minutes of yoga daily. I hate it and find it so hard because my mobility is so terrible but it is helping. 5 minutes is all I would realistically do so I like it. Each day is different moments or variations of previous ones. I have definitely noticed an improvement.


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    Thursday August 9

    Day 3
    Warm up 3 rounds
    -Bird dogs 20 reps
    -Seated hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Glute bridge 20 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps

    -safety bar Squat (no belt) 70x10, 160x5, 225x5, 275x5, 315x10x2sets
    -Chest supported row 180x10, 205x10, 230x10, 255x10x2sets
    -standing strict barbell Overhead press 45x16, 135x6, 155x8, 175x8, 195x7
    -Chin up BWx18, BWx16x2sets
    -Side DB laterals 35x12, 12x3sets

    3 rounds
    -Seated hip rotation 10 reps
    -Tactical frog 45 seconds
    -Pec/Shoulder stretch 45 seconds

    5 minute yoga

    Ok I am officially tired of all this volume on squats, sets of 10 suck. It better pay off when I start to peak for the meet. THey don't feel heavy I just run out of gas and my endurance isn't good. Oh well I will get better.
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