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  1. 2/18/09

    by , 02-24-2009 at 12:50 PM
    Prep work: super joints, RKC arm bar, pump stretch

    3-5 method:
    kb hack squat 3x3 16kg kb
    floor press 2x5+5, 1x3+3
    1 arm DL 3x3
  2. 2/23/09

    by , 02-24-2009 at 12:46 PM
    Prep work: Super Joints, RKC arm bar, Pump stretch

    3-5 method:
    KB hack squat 3x3 16kg kb
    floor press 3x3+3 24kg kb
    1 arm DL 4x3+3 32kg kb
    bent press 1x3+3 20kg kb 2x3+3 16kg kb

    This workout felt good! This is the first time I have tried to exercise without any discomfort from my kneck problem since the accident. Adding the bent press added an extra level of challenge. I wanted to add the BU C&P, but I was wasted after the bent presses. The ...
  3. 2/16/09

    by , 02-17-2009 at 10:23 AM
    Prep work: Super joints, Pump strech

    No momentum deck squats off of a curb: 3x10 16kg kb
  4. 2/14/09

    by , 02-17-2009 at 09:01 AM
    I have been officially cleared to lift with 50% of my normal weight. I still can't do over head lifts and swings are out of the question right now because of some secondary muscular reactions to the adjustments I am getting from my Chiro. I have decided to drop back and punt. I need to have a structured regiment even if it is to recover from an injury, so I have decided to use the tools right in front of me. I am starting the 3-5 method, with exercies I can safely do, combined with super joints ...
  5. 2/3/09

    by , 02-11-2009 at 09:18 AM
    110 hindu squats in 12 minutes.

    This is one of the few exercises that is safe for me to do since the accident. It is very frustrating because my knees gave out way before my cardio did. Swings are one of the main RKC exercises for a reason. I got to hit my legs in a different ROM, but HS just don't compare to swings with a 24kg kb.

    Updated 02-17-2009 at 10:23 AM by gshane

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