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Post by JO JORDAN on Aug 30, 2006 10:47:04 GMT -5
hope to get to meet you soon, bro. maybe we can train together every so often.
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Post by JO JORDAN on Aug 30, 2006 13:39:42 GMT -5
it looks like i am going to have to do the APF southern states instead of the AAPF. I am leaving on november 16th to go to new mexico and the meet is on the 18th. my wife set up the trip and i should have paid more attention to the dates she was talking about. so now i have until december 10th in jacksonville to get ready.
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Post by badrock on Aug 31, 2006 18:05:38 GMT -5
Nice Bench work Jo
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Post by JO JORDAN on Aug 31, 2006 19:09:18 GMT -5
Thanks Badrock! Here's my back day.
BACK
Speed Pulls 135x15 135x10 225x6 315x2 365x1x10 One rep every 30 seconds
Excruciating lower back cramps/pump. I had to lie down for a few minutes. ;D
Pull Downs 195x8 225x8x2
Low Pulley Rows 225x8x3
Shrugs (Snatch Grip) 405x10 495x10x2
Shoulder Horn Rotations 15x12x3
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Post by JO JORDAN on Sept 3, 2006 9:20:14 GMT -5
9/02/06 ME Bench
95 x15 135x12 185x10 225x5 315x3 365x1 405x2 off of 3 boards 495x1 w/ DD bench shirt to chest 545x1 585x1 PR by 5 lbs. I’m coming for you Joey! JUST KIDDING!
4 Inch Lockouts
445x5 515x3 565xnothing Had nothing left
DB Floor Presses 100x6 120x10
Rope Press Downs 75x10 95x8
Called it a day. The Gators are playing!
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Post by JO JORDAN on Sept 3, 2006 9:26:07 GMT -5
9/3/06 Squat
SS Bar
Barx10 155x8 245x6 335x4 335x5 w/84lbs. of chain. High box. Pro Briefs on. 425x3x2 Parallel Box w/chains 425x3 w/134 lbs. of chain Too easy and plan on adding more next week.
Rack Pulls
405x3 from #3 Pin 495x3 585x3
Reverse Hypers
90x10 135x10 180x10
Both myself and TUG, training partner, had lower back cramping issues, so we called it a day.
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Post by Marty Queen on Sept 3, 2006 16:04:20 GMT -5
9/02/06 ME Bench 95 x15 135x12 185x10 225x5 315x3 365x1 405x2 off of 3 boards 495x1 w/ DD bench shirt to chest 545x1 585x1 PR by 5 lbs. I’m coming for you Joey! JUST KIDDING! 4 Inch Lockouts 445x5 515x3 565xnothing Had nothing left DB Floor Presses 100x6 120x10 Rope Press Downs 75x10 95x8 Called it a day. The Gators are playing! Wow, strong bench day, congrats on the PR! Gators looked pretty strong, too -- It's because they have a QB from NC
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Post by JO JORDAN on Sept 3, 2006 16:17:00 GMT -5
thanks, marty. leak is not my favorite qb, but he was effective yesterday.
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Post by Joey Smith on Sept 3, 2006 19:24:15 GMT -5
Calling me out!....oh shit!....lol....congrats on the PR Jo....nice workouts bro....Yeah Leak is right down the road from us in Charlotte....he was a bad ass in high school all four years!....I am from Jacksonville myself but I am a Miami Hurricane fan....hope to see them kill FU tommorrow!....
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Post by JO JORDAN on Sept 4, 2006 7:04:25 GMT -5
It should be a great game. I hope to see a lot of hard, violent hits!!
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Post by Stacey Jones on Sept 4, 2006 11:06:29 GMT -5
Congrats on the PR!
Those back cramps suck! I have found if I stretch my low back several times and do a few twists it helps. I can send you some info on what I do, if you'd like! ~staceyj
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Post by JO JORDAN on Sept 4, 2006 15:44:03 GMT -5
thanks, stacey. I am always open to suggestions. send away!
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Post by JO JORDAN on Sept 5, 2006 8:26:07 GMT -5
9/5/2006 Speed Bench
95x10 135x10 185x5 205x3x7 w/45 lbs. of chain 215x3 w/ chains
DB Shoulder press
50x10 80x8 100x5
Tricep floor extension
115x8 135x8 155x8
DB Tri Extension
40x10 45x10 50x8
Reverse wrist curls
35x12 55x12x2
Wrist twists w/ DB
25x15x3
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Post by Stacey Jones on Sept 5, 2006 12:21:55 GMT -5
Ok here is one you can try: Warm-Up with Standing Rolldowns: Inhale, tuck your chin to your chest, and begin to roll down, curling your spine and drawing your head downward; at the bottom of the movement, exhale, bend your knees slightly, then reverse the motion until you're standing upright.
I would start out with 5-6 of these
Standing Twist: Steps: 1. Place a chair next to a wall. 2. Stand in front of the chair with your right side next to the wall. 3. Pick up your right foot and place it on the seat of the chair, with your thigh against the wall and your toes pointed forward. 4. Twist to your right so your torso faces the wall. 5. Place your palms flat against the wall, pressing your right hand into the wall to help you gently twist further to the right. 6. Turn your head to the right, looking over your right shoulder. 7. Practice until you can hold the pose comfortably for about 30 seconds. 8. Repeat on the other side, standing with your left foot on the chair and twisting to the left. Tips: By stretching upward, you will be able to twist further.
You can also do this sitting on a straight back chair, or even on a bench, just get the thigh closest to the back close up against it.
Do this one a couple of times on each side
Try these and if you want more just let me know.
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Post by JO JORDAN on Sept 5, 2006 13:37:25 GMT -5
thanks stacey, i'll use these thursday morning.
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