I Come From the Land of the Ice and Snow I Come From the Land of the Ice and Snow - Page 15

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Thread: I Come From the Land of the Ice and Snow

  1. #141
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    • wichita falls texas december seminar 2020
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    Cheers, Wilczewski.

    Thursday March 3rd 2011 - Play Day

    Bench Press

    70kg (154 lbs) x 6
    90kg (198 lbs) x 5
    110kg (242 lbs) x 5,4,4,4

    Without a spotter and a bit shaky with only one good leg, I didn't want to force the 5th rep more than once.

    1-Legged DB Deadlift

    44kg (97 lbs) x 8,8,8

    Chinup

    BW x 10,8

    One-Legged Leg Press

    70kg (154 lbs) x 5
    100kg (220 lbs) x 8
    115kg (254 lbs) x 8

    I must have counted the plates wrong last week because 115 now was harder than 140kg then. I probably, from force of habit, counted a plate or two twice as if I were loading a barbell.

  2. #142
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    Monday Mar 7th 2011 - Play Day

    Bench Press

    60kg (132 lbs) x 8
    100kg (220 lbs) x 3
    110kg (242 lbs) x 5,5,5,5,5

    A nice "one legged" PR.

    One-Legged Barbell Deadlift

    60kg (132 lbs) x 8,8,8

    Chinup

    BW x 10,10

  3. #143
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    Nice lifting. What are the one legged deadlifts aimed at, just unilateral work or trying to get rid of a muscle imbalance perhaps?

  4. #144
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    Thanks for checking in.

    The one-legged stuff has no specific purpose. Just trying to get some lower body work with one broken leg. I only work the right leg.

  5. #145
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    Best of luck with your recovery, your bench work still looks solid.

  6. #146
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    Thanks Wei.

  7. #147
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    According to Matt Kroc doing unilateral work can actually help maintain muscle mass on the injured side as well so keep up the good work.

  8. #148
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    Well, I wouldn't take Kroc's word for it necessarily, but the research backs him up to some extent. It's a weak effect, but better than nothing.

    Wednesday Mar 9th 2011 - Play Day

    Bench Press

    60kg (132 lbs) x 8
    100kg (220 lbs) x 3
    110kg (242 lbs) x 6,6,5

    One-Legged (R) Leg Press

    75kg (165 lbs) x 8
    100kg (220 lbs) x 8
    130kg (287 lbs) x 8
    145kg (320 lbs) x 8,8

    Now I am puzzled. Presumably I did count these correctly Monday 28th, but had not fully recovered on Thu 3rd, because I couldn't budge 140 then. That's the only explanation that makes sense. 145 was hard though.

    DB Hammer Curl

    32kg (70 lbs) x 8
    20kg (44 lbs) x 8
    12kg (26 lbs) x 10

  9. #149
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    Monday March 14th 2011 - Play Day

    Bench Press

    60kg (132 lbs) x 8
    90kg (198 lbs) x 5
    110kg (242 lbs) x 6,6,6,5

    One Legged Leg Press (right only)

    110kg (242 lbs) x 8
    135kg (298 lbs) x 8
    150kg (331 lbs) x 8,8,8

    Chinup

    BW x 8,8,8

  10. #150
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    starting strength coach development program
    Wednesday Mar 16th 2011 - Play Day

    Possibly my last workout in a cast ...

    Bench Press

    60kg (132 lbs) x 8
    90kg (198 lbs) x 5
    110kg (242 lbs) x 3
    115kg (254 lbs) x 3,3,3,3,3,3

    One-Legged Leg Press (right only)

    115kg (254 lbs) x 8
    140kg (309 lbs) x 8
    155kg (342 lbs) x 8,8

    DB Hammer Curl

    30kg (66 lbs) x 8,8

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