Geezer's Long March Toward the Elite Sneaking Up On the Finish Line Geezer's Long March Toward the Elite Sneaking Up On the Finish Line - Page 508

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Thread: Geezer's Long March Toward the Elite Sneaking Up On the Finish Line

  1. #5071
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    • wichita falls texas march seminar date
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    I got awakened by an incredibly painful ankle and a swarm of other associated aches around my body around midnight. It was bad enough that I couldn't find a position to rest the ankle so it wouldn't give me a scintilla of relief. Bad enough that I had to resort to the pain killers I was given for my surgery if I wanted to sleep. Worked for a few hours until I woke up again at 0430 with my ankle hammering away again. I took another one AND an Aleve. Happily, I got some fairly decent sleep.

    Up at 0600 and limping, so I got out my side zip service boots that I normally only wear for the motorcycle. Laced those bad boys up tight and then zipped the left one tighter for support and went to the gym where I did upper body conditioning. Speed bag, arms only rower and SciFit, medicine ball slams, played around with the dips I'll be doing in next weeks lifting cycle, and finished with the heavy bag. My ankle is feeling much better, although it does let me know that it's not completely sound.

  2. #5072
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    Squats: 260 for 4 singles. My first try with the squat stands set more narrow than the power rack uprights. It was great, I could get the bar rested right on the sweet spot between my traps and my scapulae.

    Cable Hammer Curls: Sets of 12, 190-200-210.

    Reverse Hyperextensions: Sets of 12, 65-70-75.

  3. #5073
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    My left foot flared up a little this morning so I did some odds and ends to spare it a bit. Prowler, crunches, speed bag, rower, hooks/crosses/uppercuts on the striker pads, and rolling with hamstring stretches.

    I have given up the rotator work since I can now wide grip the squat bar. The next day after squats is now much less taxing on my lower back, given that I can rest the bar an inch or so lower on my back.

  4. #5074
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    Bench Press: 215 for 4 singles.

    Hammer Row: Sets of 5, 335-340-345.

    Swiss Bar Lockouts: Sets of 5, 155-160-165.

    Foam roller for back and hamstring stretches.

  5. #5075
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    Left foot/ankle grumbling again this morning. The planned box jumps seemed ill advised. Instead, I focused on several rounds on the speed bag, elliptical, rower, and finally rolling and hamstring stretches.

  6. #5076
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    Deadlift: 335 for 4 singles.

    Dips: Sets of 5, bodyweight-plus 5 lbs.-plus 10 lbs.

    Box Squats: 150 for 8 sets of 2.

    Foam roller on back and hamstring stretches.

  7. #5077
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    Seated Press: 165 for 4 singles followed by a backoff set of 4 with 145.

    Cable Lateral Raise: Sets of 12, 20-20-20.

    Cable Pulldown: Sets of 12, 70-70-70.

    Calf Press: Sets of 12, 230-230-230.

    Rolled and hamstring stretch.

  8. #5078
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    Focus this snowy morning was on speed. Box jumps*, speed bag, medicine ball toss*, heavy bag (back to bag turn into a pull from behind into counter strikes), kettlebell swings*, handball, foam roller on spine with hamstring stretch.

    *3 sets of 3

  9. #5079
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    Impressed that you went with the box jumps given the ankle. Perhaps I'm just too cautious.

  10. #5080
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    starting strength coach development program
    I was testing my tolerance for the impact involved on the landing at the top of the box. As it happened, not a problem. I did, however, discover that stepping back down off the box on my left foot (my normal practice) didn't feel too good though. So by dint of great mental effort, I switched to my right foot for the step down.

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