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ScrawnyPhil

  1. Training Log: January 23rd, 2008

    by , 01-22-2008 at 11:00 PM
    01.23.08
    Front/Goblet squat w/45-lb plate. Scared for my knee, but did 'em anyway 2x5
    Swings w/ 45-lb plate 3 sets of 20
    Press with 25-lb plate x3 each side, shaky, plate not meant to be held like that.
    Windmill w/ 25-lb plate x3 each side, felt stretch in hips.
    Standing calf raise from flat: 125x10x8

    Things started getting ugly on set 6 w/ the calf raises. Rested a little on longer and had a perfect set 7. Set 8 saw form deteriorating again. Still ...
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  2. Training Log: January 22nd, 2008

    by , 01-21-2008 at 11:00 PM
    01.22.08
    Realized that the armbar is just about identical to the shoulder positions in the windmill. Perhaps I could include armbars at the end of each supine pressing session and get back to going the get up + windmill + negative press combo during the backoff weeks.

    Armbars this morning with 25-lb plate, very awkward
    Swings with 45-lb plate x30

    Went light today, just enjoying the movements and not trying to break any records.

    OHP 115 ...
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  3. Training Log: January 21st, 2008

    by , 01-20-2008 at 11:00 PM
    01.21.08
    Back off!!!
    Knee still a bit of a mess from those free-standing barbell squats. Better, but not fully better. Decided to do some plate swings. Feel great! I LOVE swings! No box squats for a few more days, maybe not till next week as I give my knee some more time to shore up. Will not free-stand squat for a few more months, maybe not till next year depending on what the sports doc says on Friday.

    Swings 45-lb plate x21, x22
    Arm bar w/ 10 x2 each side, ...
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  4. Training Log: January 19th, 2008

    by , 01-18-2008 at 11:00 PM
    01.19.08
    Re-injured knee with those competition squats and now must neither box squat nor sumo pull until the knee is rested and healed. So I skipped the chin workout so I could do chins in place of squats and sumos with the floor press. Backoff week is next up anyway, but I won't be doing any hip/knee work at all, just an intense week of calf raises.

    Floor press: 135x3, 155x3, 175x3, 185x2, 195x1, 205x1,1*, lockout 305x1, 215x0
    Chin up: +0x5x2, +55x5, +25x5, +0x5 ...
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  5. Training Log: January 16th, 2008

    by , 01-15-2008 at 11:00 PM
    01.16.08
    Box squat: 135x3, 175x2, 195x1, lockout 275x1, 225x3, 205x3, 185x3x3
    Pin Floor press 6-in ROM*: 185x5, 205x5, 235x5, 215x5x2, 205x5x3

    *second hole from bottom
    Pretty good with box squats. Went a bit forward on second rep with 225, but other reps very smooth. Last was a strain. Very good 185x3x3 all easy.
    Lats and tris engorged by 6-in partials. More volume this time instead of all out heavy.
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