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Thank you sir! I appreciate the empathyOriginally Posted by Fred J
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Sorry to read about your boxer, Cole. There are no words to describe the hole that their passing leaves.
We lost our greyhound almost 10 years ago. There isn't a day that goes by that one of us doesn't mention him in some fashion. But it's also his passing that created a whole string of opportunities that led us to where we are today, for which we are thankful. So it may take awhile, but you might find a silver lining. In the meantime, just reflect on the many years of great memories.
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Hey Bill thanks for the sympathy. It was a good thing, all in all. Needed to happen.
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7/4
light day
squat - 235 x 5 x 2
press - 125 x 5 x 3
chins
notes: ive been super fatigued since my 8 mile hike on sunday, and still have some cramps and DOMs. sucks bc i used to be a land surveyor and i would hike 5-10 miles a day then come home at night and still get in a heavy session. now that my fat ass works from a computer from home most of the time, i seem to have lost that ability. anyway, still sticking with the HLM and i plan on just running up my 5's on H day rather than rotating. i will reserve the drop to triples and singles when the bb forces it. for now i will just utilize my fahves. im planning on doing it as written in the grey book pg 163, so ill have to add a few sets to squat and bench on H day which means i will reduce the load slightly as to not ovedo the dose.
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7/6
medium day
squat - 265 x 5 x 3
cg bench - 215 x 5 x 3
SLDL - 275 x 5 x 2
notes: good medium day session. all the weights felt light but with enough resistance to still call it a good "workout". really working on a controlled descent on thne squat so i stay tight at the bottom and benefit from a better, tighter, springy stretch reflex. working on keeping low back arched but not over arched in the squat and pulls. the harder i try to extend, sometimes i end up irritating those facet joints. if i keep the spine/low back in anatomical normal rigid position i think it gives the same benefit of force transfer without the joint irritation. will come back next week with added volume on my H day, as i start ramping up the stress
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7/8
heavy day
squat - 295 x 5 x 5
bench - 235 x 5 x 5
DL - 345 x 5
notes: squats went really good and felt great, no back pain at all. then after first set of bench i started getting some low back discomfort and by the end of the 5 sets my joints were cranky. so im thinking its the arching thats bothering me. it was a little distracting for my pulls, but i was able to do the set of 5 just fine.
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7/9
conditioning
treadmil / airdyne intervals - 30 minutes
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7/10
light day
squat - 235 x 5 x 3
press - 125 x 5 x 3
chins
notes: super easy day, just working out the stiffness and going throught the movement patterns for muscle memory. medium day on friday should be a little bit more work but still easy while i adapt to the introduction of six more total sets per week. (+2 H day squats, +1 L day squats, +2 H day bench, +1 M day pulls)
super happy Mackinnon got the Hart trophy. Go Avs!
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7/11
conditioning
treadmil / airdyne intervals - 30 minutes
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7/12
medium day
squat - 265 x 5 x 3
cg bench - 215 x 5 x 3
SLDL - 275 x 5 x 3
notes: did my fives today and even though it felt light, it was still productive. weights will go up 10lbs lower and 5 lbs upper next week. going up to summit county for the next 3 days to hike, boat, spend time with family and escape the heat.
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