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Post by badrock on Sept 5, 2006 17:10:42 GMT -5
Solid speed day jo
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Post by JO JORDAN on Sept 5, 2006 20:53:57 GMT -5
thanks, man. i felt pretty good today. my new training partner is pushing me too.
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Post by JO JORDAN on Sept 7, 2006 8:45:54 GMT -5
9/07/06
Back and speed pulls
Pull downs 105x15 105x10 210x10 225x12 225x10
Speed deads 135x10 225x8 315x4 395x1x8 w/30 second rest between reps
Romanian Deads 225x8x3 Reverse grip rows 185x8x3 Low pulley rows 195x8x3 Suspended goodmornings 155x8x3 All of these were done back to back w/ 1 ½ minute rest between sets
Shrugs 405x10 495x10 585x8 675x12 PR by 40# and 7 reps – feeling strong as shit today!!!
Back cramps weren’t so bad today. Thanks Stacey!
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Post by Stacey Jones on Sept 7, 2006 10:40:32 GMT -5
Im so glad they helped at least a little. Mine always cramped on one side more than the other so I stretch it more! Nice work today !
What is a suspended good morning?
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Post by Marty Queen on Sept 7, 2006 12:39:15 GMT -5
9/07/06 Back and speed pulls Pull downs 105x15 105x10 210x10 225x12 225x10 Speed deads 135x10 225x8 315x4 395x1x8 w/30 second rest between reps Romanian Deads 225x8x3 Reverse grip rows 185x8x3 Low pulley rows 195x8x3 Suspended goodmornings 155x8x3 All of these were done back to back w/ 1 ½ minute rest between sets Shrugs 405x10 495x10 585x8 675x12 PR by 40# and 7 reps – feeling strong as shit today!!! Back cramps weren’t so bad today. Thanks Stacey! Awesome PR on the shrugs and great work overall! refresh my memory -- what are Romanian deads?
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Post by JO JORDAN on Sept 7, 2006 15:08:25 GMT -5
a form of stiff legged deadlifts, but your knees are bent slightly.
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Post by JO JORDAN on Sept 7, 2006 15:09:30 GMT -5
Im so glad they helped at least a little. Mine always cramped on one side more than the other so I stretch it more! Nice work today ! What is a suspended good morning? bar is suspended from the power rack by a chain.
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Post by JO JORDAN on Sept 9, 2006 15:41:46 GMT -5
9/09/06 ME Bench
Bench 95x15 135x10x2 185x10 225x8 315x4 405x2 Reverse blue band to chest 455x2 “ 495x2 “ 545x2 2 board reverse blue band 585x2 “
DB Floor press 105x10 115x10 125x10
Lockouts 335x5 425x5 515x2
Tate Press 45x10x2 45x20
No shirt work today because almost everyone is at the APF Gulf Coast meet in New Port Richie. Hopefully next week will be back to normal.
GO GATORS!!!
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Post by JO JORDAN on Sept 10, 2006 8:55:19 GMT -5
9/10/06 Squat
SS Bar - Parallel Box 65x15 155x8 245x8 335x5 335x3 +88# Chains 425x3 515x3 605x1 tried for 3 but got buried on the second
Single leg - leg press 180x10 270x8x2
Reverse Hyper 90x10 135x10 180x10
Seated Calves 90x15 135x10 180x8
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Post by Marty Queen on Sept 10, 2006 13:32:56 GMT -5
Excellent benching and squatting Jo!
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Post by badrock on Sept 11, 2006 2:35:52 GMT -5
Strong Squat day Jo
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Post by Stacey Jones on Sept 11, 2006 6:34:46 GMT -5
Nice squat work Jo!
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Post by JO JORDAN on Sept 11, 2006 7:47:56 GMT -5
THANKS GUYS!
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Post by JO JORDAN on Sept 12, 2006 7:01:11 GMT -5
9/12/06 Speed bench
Barx15 95x15 135x10 185x3 +84# chains 185x3x7 “ 195x3 “
Med ball press/throw 12# ballx8x3
Floor press 135x10 225x8 275x8 315x8
DB tri extension 40x10 50x10 70x8 75x6
Reverse Curl + Hammer curl super set 65x10x3 50x8x3
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Post by badrock on Sept 12, 2006 17:10:19 GMT -5
nice speed work jo
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