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Thread: Wod 4/11 - 4/17 page

  1. #1
    Vick's Avatar
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    Wod 4/11 - 4/17

    Primal Blueprint Expert Certification
    Chest press 70 lbs for 55 seconds
    Low row 230 lbs for 43 seconds
    leg press 630 lbs for 56 seconds.
    Left leg lift 30 lbs for 42 seconds
    Right leg lift 30 lbs for 43 seconds

    Next week I'll start the pyramd protocol.

  2. #2
    primal_jessjane's Avatar
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    Vick, have you ever considered StrongLifts 5x5?

    WOD:
    ~90min. beach/trail riding
    Wiped out twice! I definitely have some mean bruises...

  3. #3
    Vick's Avatar
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    Hi Jess. No I've not considered the Stronglifts 5x5. I'll do some reading up on it over the next few days. Part of the program has to be that my wife is comfortable doing the routine as we enjoy training together.

    I can't complain about my progress. Just the opposite. The leg press I've been using can safely hold 16, 45 lb plates. I've worked my way up to 14... and I'd be adding a couple of 5 lbs plates next week.

    We have a chance to change gyms so I figured we'd take advantage of John Little posting his new Pyramid Protocol on the Body by Science site and see how it feels. If we don't like it, well then I'll try somethng else.

    Lifting once a week, some sprinting and lots of walking is a formula that is working. Mark's idea is simple but it works.

    Were you on a BMX bike?

  4. #4
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    Hmm..Tell me how that goes..My father has been using the pyramid method for years and has gained quite a lot of mass. How often do you sprint? Nah, not a BMX bike, I wish! I have a Specialized mountain bike... Love that thing more than my own car!

    WOD:
    ~10min. Fast Run
    Alternating Shoulder Press 15x2 (12#)
    Bicep Curl 15x2
    Tricep Kickback 10x2
    Swimmer's Press 8x2
    Full Bicep Curl 8x2
    Bentover Row 12x2
    Arm Curl 8x2
    Lying Tricep Extension 10x2
    41 Chair Dips
    30sec. x 4 One-Armed Plank
    3 min Wall Squat
    10x3 One-Legged Leg Extensions
    10x5 Leg Lifts

    Did a few squats with just the bar, it bothered my shoulders, the stretch was uncomfortable...Has anybody else experienced this? It was pretty frustrating.
    Last edited by primal_jessjane; 04-12-2010 at 12:42 PM.

  5. #5
    Vick's Avatar
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    The leg press goes like this.

    Start at a comfortable weight. Your lower leg should be at 90 degrees to the upper leg. Raise the plates about 1 inch and hold for 20 seconds. Lower under control and then add one plate. Raise one inch and hold for 20 seconds. Lower under control and add another plate.

    Continue until you can no longer lift the plate or hold it for the 20 seconds.

    Now start the process backwards removing 1 plate, lifting 1 inch and then holding for 20 seconds. Set down under control and remove one plate.

    Continue this until you can no longer hold a plate for 20 seconds or you reach the starting plate.

    I'll also alternate weekly a pulldown with an overhead press. That will give me two solid exercises a week for muscle growth.

    I try and sprint once a week. I'm taking it slow because I hurt my achilles tendon last fall and I perfer not to re-injure it.

  6. #6
    gini's Avatar
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    Monday:
    1500 row for time
    3x10:
    burpees
    2x20:
    sumo high pulls
    2x12:
    55# squats
    box jumps
    2x20:
    kettle swings
    decline sit ups
    4x1 minute sprints/30 second rest
    2x10:
    clean & jerks
    1x20:
    plankups
    leg lowers

    I was actually pretty bored with this workout. I need to spice things up!

  7. #7
    Godzilla's Avatar
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    Warm Up: 2 Minutes of Kettlebell Swings

    Workout: 10 Minutes of Kettlebell Snatches

    Finisher: 2 Minutes of Kettlebell Swings


    Used one 35-pound bell.

  8. #8
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    90 minute of hot vinyasa yoga.

  9. #9
    primal_jessjane's Avatar
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    @Vick, good thinking about the achilles... Personally, I'm veery quick to disregard an injury. I use the excuse "I'm young" all the time to justify training through discomfort/pain..

    WOD Yesterday:
    Couple sprints
    Playing with the bar...I need a trainer!

    WOD:
    Bikeriding

  10. #10
    Meggilizz's Avatar
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    Last night's WOD

    warm up--500m row for time (2:03)

    3 RFT:

    400m farmer carry (20, 15, 15)
    30 DB DL (20)
    20 DB Push Press (20)
    10 Turkish situps (12, 15, 12)

    Done in 34:?? not too great, had to stop and get water a lot.
    "It is only with the heart that one can see rightly; what is essential is invisible to the eye."
    ~ Antoine de Saint-Exupéry

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