Thread: Mike's Mad Log
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Old 11-10-2018, 04:52 PM   #2016
Michael A. Jones
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Join Date: Apr 2011
Location: San Antonio  TX
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Re: Mike's Mad Log

20181110

Weightlifting
Strict Press with NSCA Protocols
1RM Projection- 155#
40%- 2x4 w/ 10 seconds rest 62#
60%- x3 w/ 30 seconds rest 93#
75%- x2 w/ 60 seconds rest 116#
80%- x1 w/ 120 seconds rest 124#
90%- x1 w/ 180 seconds rest 140#
95%- x1 w/ 180 seconds rest 147#
98%- x1 w/ 180 seconds rest 152#
100%- x1 w/ 180 seconds rest 155#

I was very pleased to have hit my mark on this workout!!

Hypertrophy Sets
6x4 @ 65%
100#

Mobility and Strength
3x10
Scarecrows, red band https://www.youtube.com/watch?v=jmR_stXx5xQ(WSF)
Scap Rows, blue band https://www.youtube.com/watch?v=r-6LnQYaSnE (WSF)
Swimmers Pull, blue band https://www.youtube.com/watch?v=bJ30QIn3GOw (WSF)
Physio Fix ER, blue band
Athlean X Physioball
AthleanX Band Pull Aparts
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