Dale Mabry's NASM OPT

**Dale Mabry** · 09-16-2005, 06:20 PM

Power Cleans-155 4x5
Squats-265 4x5
Bent over row-115 3x10
Leg Curls-165 3x10
Lat raise-25 2x10
DB Curl-35 2x10
Tri Pushdown-140 2x10

Missed Pec Machine because everyone was continually using it. This is my last week on this workout, I will unload this week and then go into my other routine I posted earlier.

**Dale Mabry** · 09-16-2005, 06:43 PM

Measurements from 3 days ago.

Shoulders-51"
Chest-44 1/2"
Bis-16 1/4"
Forearms-13"
Abdomen-31 1/2"
Waist-33"
Thigh-24 7/8"
Calf-16 1/2"

Wt-209 lbs

**Dale Mabry** · 09-19-2005, 04:52 PM

Today-Unloading week, new exercises

Pop Lunges 30's 4x6
Hip Sled 295x8, 355 3 sets of 8
Reverse Hypers 30 3x10
Leg Extension 135 2x12
Leg Curl 135x12, 150x12

I used very light weights today to get used to the new exercises, I will raise these up quite a bit I think, although my hammies are quite sore right now. I also had to use the selectorized weight sled because some bitch wouldn't let me use the plate-loaded one. We were both waiting for the same one and I asked her nicely, "You know, there is another one over there, would you mind if I used this one." She said, "No, I want to use this one." I said, "They are the same machine." and she said, "Well then you won't mind using that one." at which point I said, "That one doesn't go up high enough in weight." Her compromise was to allow me to work in and unload 5-6 45's after every set, so I went to the machine one. Man, I hate this time of year, you should have seen the crap she was doing.

**Dale Mabry** · 09-20-2005, 06:06 PM

Incline Bench 165 4x8
Lat Pulldown 165 4x8
Close Grip Bench 145 2x12
1-arm preacher curl 20 2x12
Front Raise 20 2x12

I will need to be increasing incline 20lbs, Lat Pulldown 15-20lbs, 1-arm preacher 5-10lbs, and front raise 5 lbs for next week. Close-grip bench was about right, my wrists were killing me afterward.

**Dale Mabry** · 09-22-2005, 02:19 PM

Today

Pop Lunges 40's 4x6
Hip Sled 360+ weight of sled 3 sets of 8
Reverse Hypers 30 3x10
Leg Extension 135 2x12
Leg Curl 135 2x12

Weight- 207.2 lbs

camarosuper6 · 09-22-2005, 02:45 PM

I havent really kept up in here lately.. how is this NASM thing going Dale?

**Dale Mabry** · 09-23-2005, 07:41 AM

I have kind of veered away from the NASM stuff. It was really good at forming a foundation to go to where I am at now which is more of an NSCA approach. I think the physioball is a great tool, but it almost seems like the NASM stuff uses that thing just for the sake of using it sometimes. It did help with proprioception and stabilization, my form is so much better on the clean now that I have a pretty good level of balance. Over the winter I may take a more BBer approach for a month or 2 to try to gain a little more size. One thing I like about this NSCA stuff is the constant switching of exercises and variables every couple of weeks. How is your training going? How the hell is Duncan?

camarosuper6 · 09-23-2005, 04:08 PM

Wow. Sounds pretty cool.

My training is going OK. My wife and I just had a baby, and Im trying to do my own business which is draining. I just started hitting the weights again this week after a 3 week layoff... im using my typical low volume, high-intensity training as usual.

Duncan is good. In school, working on his car, and working out. Still doing amazing squats.

**Dale Mabry** · 09-26-2005, 12:15 PM

Nice, was it a boy or girl?

Tell Dunc I said wasabi.

Today

Pop Lunges 45's 4x6
Hip Sled 490 3 sets of 8
Reverse Hypers 30 3x10
Leg Extension 150 2x12
Leg Curl 150 2x12

Weight- 210.1 lbs

**Dale Mabry** · 09-27-2005, 10:47 AM

Today

Incline Bench 185 4x8
Lat Pulldown 180 4x8
Close Grip Bench 145 2x12
1-arm preacher curl 30 2x12
Front Raise 25 2x12

I practiced my sprints after watching a video. man was my form fucked up before, I got going much faster and was able to continually accelerate through 30 yds no problem. I prolly could have continued accelerating through 40yds, but I imagine the sudden stop after hitting the concrete wall would have been detrimental to my training regimen. I did about 10 30yd sprints of varying intensity, prolly up to about 85% speed.

**Dale Mabry** · 09-28-2005, 11:39 AM

Today I just did some agility/speed work.

6 20 yd sprints @ 50%
Pro Agility-2 very light sets working on form
T-Drill- 2 forward, 2 backward again low intensity
*Y-Drill- 4 forward, 4 backward
*Y-Drill w/ lateral shuffle- 2 forward, 2 backward
Drop step transition 8/2/15- 6 reps, low intensity
6 30yd sprints-2 low intensity, 4 high intensity

*Utilizes the open step.

Wt-208.5lbs

JerseyDevil · 09-28-2005, 08:06 PM

I remember how you arrived at the name Dale Mabry, but it was still entertaining when I was driving thru Tampa and saw "Dale Mabry Hwy".

**Dale Mabry** · 09-28-2005, 10:15 PM

Yeah, I run that fucking place.

**Dale Mabry** · 09-29-2005, 12:34 PM

Pop Lunges 40's 4x6
Hip Sled 400 3 sets of 8
Reverse Hypers 30 3x10
Leg Extension 135 2x12
Leg Curl 135 2x12

**Dale Mabry** · 09-30-2005, 03:52 PM

Today

Incline Bench 155 4x8
Lat Pulldown 150 4x8
Close Grip Bench 125 2x12
1-arm preacher curl 30 2x12
Front Raise 25 2x12

**Dale Mabry** · 10-03-2005, 10:46 AM

Oh my f-ing god I am sore. I played football Saturday (I am in a rec league) and during my teams game I didn't do all too much, I ran alot, but didn't feel a sense of accomplishment because I made no catches, all passes thrown to me were behind me or too low. So, a guy from another team came by and asked if any of us could sub in their game. So, I decided I would do it and am sort of regretting it now. I made some great plays in that game, scored 3 times, and caught an extra point against a team that had some good athletes on it. Problem is, my guess would be that I did betweem 20-30 high intensity sprints in the second game alone (Had to play ironman, there were not enough people). My back and hips hurt like a mofo today. Anyway, after reflecting on my horrible performance on the first game, I decided I need some speed/agility/plyo work so I am adding it in as follows.

Speed/Agility Monday (Lateral movement)and Thursday (forward movement) mornings
Agility Ladder-Lateral
Icky Shuffle 4
Lateral 2-ins 4
Boxer shuffle 4
Ali Shuffle 4
Lateral 1-ins 4

Agility Ladder Forward-
2-ins 4
1-ins 4
2-ins (2 forward 1 back) 4
Hop Scotch 4
1-ins (left/left/right/right) 4

Sprints-Weeks 1-2 75%, 3-4 85%, 5-6 variable, 7-8 95% or above
Monday-Low volume, Thursday High volume
75% sessions Low-6 sets, high 8-10 sets
85% sessions Low-5 sets, high-8 sets
Variable sessions Low-75%x2, 85%x1, 95%x2, 85%x1 high-75%x2, 85%x2, 95%x3, 85%x2
95% sessions Low-4 sets, high 6 sets

This is not optimal, but it is the best I can do with the time that I have. Once I finish this rec football crap I will prolly add Saturday Speed/Agility so that I can spread stuff out.

Plyometrics-Tuesday/Friday AM
Depth Jumps 4x5
1-legged depth drops 4x5
Vertical reach 4x5
Box Jumps 4x5

Again, the best I can do with the time that I have considering I will need full recovery between sets. I will Switch the plyos every 4 weeks I am thinking and may increase volume by adding a medium intensity movement sometime down the road.

I am interested to see if I can stick to this. If I can, I will definitely see a body comp improvement, but I am more interested in performance. I imagine a drop in BF alone will improve my speed, but we are certainly going to find out.

**Dale Mabry** · 10-03-2005, 02:29 PM

Today
Speed/Agility-7:45 am
Agility Ladder-Lateral
Icky Shuffle 4
Lateral 2-ins 4
Boxer shuffle 4
Ali Shuffle 4
Lateral 1-ins 4

Sprints-75% session-6 sets

Resistance training-12:20pm
Pop Lunges 50's 4x6
Hip Sled 470 3 sets of 8
Reverse Hypers 35 3x10
Leg Extension 165 2x12
Leg Curl 165 2x12

**P-funk** · 10-03-2005, 02:31 PM

depth jumps........you have balls my friend!

**Dale Mabry** · 10-03-2005, 02:45 PM

Yeah, i have to measure the area I am jumping off of, but it is not all that high, prolly around 2 feet.

**P-funk** · 10-03-2005, 02:53 PM

Quote:

Originally Posted by Dale Mabry

Yeah, i have to measure the area I am jumping off of, but it is not all that high, prolly around 2 feet.

Yea, I would start at even less, maybe like a foot. Make sure you are really confident with your landing though! These things can be pretty brutal on the knees.

**Dale Mabry** · 10-03-2005, 06:46 PM

Yeah, I know, they will be the first thing I do on plyo day. I actually don't even know if I will get all 5 in. I did them a few months ago and they drain you fast, I was only doing 3 at that time, if I find performance suffers, I will have to drop it back down.

Hey funk, how far do you go down on the hip sled/leg press? I go til my knees hit my shoulders which is right about when my lower back starts to come off the bench. I hate that thing, especially when I am trying to figure out the weights I should use, but find that when I do good reps and a complete range of motion that my hips get incredibly strong and flexible. I find that each week I just barely get the reps in but then I can increase it 30-40lbs the next week with no problems. Maybe it is just muscle memory since it's been over 2 years since I have used the good sled, I have been having to use a weight stack machine since training at PENN and leg press has never been high on my priority list since squats are a main priority.

**P-funk** · 10-03-2005, 09:12 PM

Quote:

Originally Posted by Dale Mabry

Yeah, I know, they will be the first thing I do on plyo day. I actually don't even know if I will get all 5 in. I did them a few months ago and they drain you fast, I was only doing 3 at that time, if I find performance suffers, I will have to drop it back down.

Hey funk, how far do you go down on the hip sled/leg press? I go til my knees hit my shoulders which is right about when my lower back starts to come off the bench. I hate that thing, especially when I am trying to figure out the weights I should use, but find that when I do good reps and a complete range of motion that my hips get incredibly strong and flexible. I find that each week I just barely get the reps in but then I can increase it 30-40lbs the next week with no problems. Maybe it is just muscle memory since it's been over 2 years since I have used the good sled, I have been having to use a weight stack machine since training at PENN and leg press has never been high on my priority list since squats are a main priority.

I haven't done leg press is so long!! When I do it I come down as far as I can without letting myself pelvically tilt off the seat. I can get my legs down to my chest.

**Dale Mabry** · 10-04-2005, 01:57 PM

Today-

Plyometrics-7:30 AM
Depth Jumps 4x5
1-legged depth drops 4x5
Vertical reach 4x5
Box Jumps 4x5

Resistance Training-1:00pm
Incline Bench 195 4x8*
Lat Pulldown 180 4x8
Close Grip Bench 145 2x12
1-arm preacher curl 35 2x12*
Front Raise 30 2x12

I failed on the last rep of the last set on both of these exercises, so I prolly won't be increasing them next week but we will see. I should have had the Incline press, I just lost focus on the 7th rep and barely squeezed it out. Maybe I will just ask for a spotter next week and go up 10lbs.

**P-funk** · 10-04-2005, 01:59 PM

spotters are gay. just die trying.

**Dale Mabry** · 10-04-2005, 02:26 PM

Quote:

Originally Posted by P-funk

spotters are gay. just die trying.

I haven't used a spot in years, but this spotters are gay brings up a funny thing i remember from a movie.

A gay guy is getting a spot from a straight guy in the bench press. Gay dude is positioned in a manner that you think he can see up spotter dudes shorts. Gay dude finishes his reps and the spotter helps him rack the weights. The spotter goes, "Nice set." and the gay dude goes, "Yeah, you too.

**Dale Mabry** · 10-06-2005, 02:17 PM

Today
Speed/Agility-7:00 am
Agility Ladder-Linearl
1-ins 4
2-ins 4
3 Forward 1 Back 4
In/Outs (Hop Scotch) 4

Sprints-75% session-8

09-16-2005, 06:20 PM	#421
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Power Cleans-155 4x5 Squats-265 4x5 Bent over row-115 3x10 Leg Curls-165 3x10 Lat raise-25 2x10 DB Curl-35 2x10 Tri Pushdown-140 2x10 Missed Pec Machine because everyone was continually using it. This is my last week on this workout, I will unload this week and then go into my other routine I posted earlier.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-16-2005, 06:43 PM	#422
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Measurements from 3 days ago. Shoulders-51" Chest-44 1/2" Bis-16 1/4" Forearms-13" Abdomen-31 1/2" Waist-33" Thigh-24 7/8" Calf-16 1/2" Wt-209 lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-19-2005, 04:52 PM	#423
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today-Unloading week, new exercises Pop Lunges 30's 4x6 Hip Sled 295x8, 355 3 sets of 8 Reverse Hypers 30 3x10 Leg Extension 135 2x12 Leg Curl 135x12, 150x12 I used very light weights today to get used to the new exercises, I will raise these up quite a bit I think, although my hammies are quite sore right now. I also had to use the selectorized weight sled because some bitch wouldn't let me use the plate-loaded one. We were both waiting for the same one and I asked her nicely, "You know, there is another one over there, would you mind if I used this one." She said, "No, I want to use this one." I said, "They are the same machine." and she said, "Well then you won't mind using that one." at which point I said, "That one doesn't go up high enough in weight." Her compromise was to allow me to work in and unload 5-6 45's after every set, so I went to the machine one. Man, I hate this time of year, you should have seen the crap she was doing.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-20-2005, 06:06 PM	#424
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Incline Bench 165 4x8 Lat Pulldown 165 4x8 Close Grip Bench 145 2x12 1-arm preacher curl 20 2x12 Front Raise 20 2x12 I will need to be increasing incline 20lbs, Lat Pulldown 15-20lbs, 1-arm preacher 5-10lbs, and front raise 5 lbs for next week. Close-grip bench was about right, my wrists were killing me afterward.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-22-2005, 02:19 PM	#425
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Pop Lunges 40's 4x6 Hip Sled 360+ weight of sled 3 sets of 8 Reverse Hypers 30 3x10 Leg Extension 135 2x12 Leg Curl 135 2x12 Weight- 207.2 lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-22-2005, 02:45 PM	#426
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	I havent really kept up in here lately.. how is this NASM thing going Dale?
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

09-23-2005, 07:41 AM	#427
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I have kind of veered away from the NASM stuff. It was really good at forming a foundation to go to where I am at now which is more of an NSCA approach. I think the physioball is a great tool, but it almost seems like the NASM stuff uses that thing just for the sake of using it sometimes. It did help with proprioception and stabilization, my form is so much better on the clean now that I have a pretty good level of balance. Over the winter I may take a more BBer approach for a month or 2 to try to gain a little more size. One thing I like about this NSCA stuff is the constant switching of exercises and variables every couple of weeks. How is your training going? How the hell is Duncan?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-23-2005, 04:08 PM	#428
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	Wow. Sounds pretty cool. My training is going OK. My wife and I just had a baby, and Im trying to do my own business which is draining. I just started hitting the weights again this week after a 3 week layoff... im using my typical low volume, high-intensity training as usual. Duncan is good. In school, working on his car, and working out. Still doing amazing squats.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

09-26-2005, 12:15 PM	#429
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Nice, was it a boy or girl? Tell Dunc I said wasabi. Today Pop Lunges 45's 4x6 Hip Sled 490 3 sets of 8 Reverse Hypers 30 3x10 Leg Extension 150 2x12 Leg Curl 150 2x12 Weight- 210.1 lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-27-2005, 10:47 AM	#430
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Incline Bench 185 4x8 Lat Pulldown 180 4x8 Close Grip Bench 145 2x12 1-arm preacher curl 30 2x12 Front Raise 25 2x12 I practiced my sprints after watching a video. man was my form fucked up before, I got going much faster and was able to continually accelerate through 30 yds no problem. I prolly could have continued accelerating through 40yds, but I imagine the sudden stop after hitting the concrete wall would have been detrimental to my training regimen. I did about 10 30yd sprints of varying intensity, prolly up to about 85% speed.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-28-2005, 11:39 AM	#431
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today I just did some agility/speed work. 6 20 yd sprints @ 50% Pro Agility-2 very light sets working on form T-Drill- 2 forward, 2 backward again low intensity Y-Drill- 4 forward, 4 backward Y-Drill w/ lateral shuffle- 2 forward, 2 backward Drop step transition 8/2/15- 6 reps, low intensity 6 30yd sprints-2 low intensity, 4 high intensity *Utilizes the open step. Wt-208.5lbs
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-28-2005, 08:06 PM	#432
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	I remember how you arrived at the name Dale Mabry, but it was still entertaining when I was driving thru Tampa and saw "Dale Mabry Hwy".

09-28-2005, 10:15 PM	#433
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, I run that fucking place.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-29-2005, 12:34 PM	#434
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Pop Lunges 40's 4x6 Hip Sled 400 3 sets of 8 Reverse Hypers 30 3x10 Leg Extension 135 2x12 Leg Curl 135 2x12
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

09-30-2005, 03:52 PM	#435
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Incline Bench 155 4x8 Lat Pulldown 150 4x8 Close Grip Bench 125 2x12 1-arm preacher curl 30 2x12 Front Raise 25 2x12
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-03-2005, 02:31 PM	#438
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	depth jumps........you have balls my friend!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-04-2005, 01:59 PM	#444
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	spotters are gay. just die trying.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-03-2005, 10:46 AM	#436
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Oh my f-ing god I am sore. I played football Saturday (I am in a rec league) and during my teams game I didn't do all too much, I ran alot, but didn't feel a sense of accomplishment because I made no catches, all passes thrown to me were behind me or too low. So, a guy from another team came by and asked if any of us could sub in their game. So, I decided I would do it and am sort of regretting it now. I made some great plays in that game, scored 3 times, and caught an extra point against a team that had some good athletes on it. Problem is, my guess would be that I did betweem 20-30 high intensity sprints in the second game alone (Had to play ironman, there were not enough people). My back and hips hurt like a mofo today. Anyway, after reflecting on my horrible performance on the first game, I decided I need some speed/agility/plyo work so I am adding it in as follows. Speed/Agility Monday (Lateral movement)and Thursday (forward movement) mornings Agility Ladder-Lateral Icky Shuffle 4 Lateral 2-ins 4 Boxer shuffle 4 Ali Shuffle 4 Lateral 1-ins 4 Agility Ladder Forward- 2-ins 4 1-ins 4 2-ins (2 forward 1 back) 4 Hop Scotch 4 1-ins (left/left/right/right) 4 Sprints-Weeks 1-2 75%, 3-4 85%, 5-6 variable, 7-8 95% or above Monday-Low volume, Thursday High volume 75% sessions Low-6 sets, high 8-10 sets 85% sessions Low-5 sets, high-8 sets Variable sessions Low-75%x2, 85%x1, 95%x2, 85%x1 high-75%x2, 85%x2, 95%x3, 85%x2 95% sessions Low-4 sets, high 6 sets This is not optimal, but it is the best I can do with the time that I have. Once I finish this rec football crap I will prolly add Saturday Speed/Agility so that I can spread stuff out. Plyometrics-Tuesday/Friday AM Depth Jumps 4x5 1-legged depth drops 4x5 Vertical reach 4x5 Box Jumps 4x5 Again, the best I can do with the time that I have considering I will need full recovery between sets. I will Switch the plyos every 4 weeks I am thinking and may increase volume by adding a medium intensity movement sometime down the road. I am interested to see if I can stick to this. If I can, I will definitely see a body comp improvement, but I am more interested in performance. I imagine a drop in BF alone will improve my speed, but we are certainly going to find out.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-03-2005, 02:29 PM	#437
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Speed/Agility-7:45 am Agility Ladder-Lateral Icky Shuffle 4 Lateral 2-ins 4 Boxer shuffle 4 Ali Shuffle 4 Lateral 1-ins 4 Sprints-75% session-6 sets Resistance training-12:20pm Pop Lunges 50's 4x6 Hip Sled 470 3 sets of 8 Reverse Hypers 35 3x10 Leg Extension 165 2x12 Leg Curl 165 2x12
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-03-2005, 02:45 PM	#439
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, i have to measure the area I am jumping off of, but it is not all that high, prolly around 2 feet.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-03-2005, 06:46 PM	#441
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, I know, they will be the first thing I do on plyo day. I actually don't even know if I will get all 5 in. I did them a few months ago and they drain you fast, I was only doing 3 at that time, if I find performance suffers, I will have to drop it back down. Hey funk, how far do you go down on the hip sled/leg press? I go til my knees hit my shoulders which is right about when my lower back starts to come off the bench. I hate that thing, especially when I am trying to figure out the weights I should use, but find that when I do good reps and a complete range of motion that my hips get incredibly strong and flexible. I find that each week I just barely get the reps in but then I can increase it 30-40lbs the next week with no problems. Maybe it is just muscle memory since it's been over 2 years since I have used the good sled, I have been having to use a weight stack machine since training at PENN and leg press has never been high on my priority list since squats are a main priority.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-04-2005, 01:57 PM	#443
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Plyometrics-7:30 AM Depth Jumps 4x5 1-legged depth drops 4x5 Vertical reach 4x5 Box Jumps 4x5 Resistance Training-1:00pm Incline Bench 195 4x8* Lat Pulldown 180 4x8 Close Grip Bench 145 2x12 1-arm preacher curl 35 2x12* Front Raise 30 2x12 I failed on the last rep of the last set on both of these exercises, so I prolly won't be increasing them next week but we will see. I should have had the Incline press, I just lost focus on the 7th rep and barely squeezed it out. Maybe I will just ask for a spotter next week and go up 10lbs.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-06-2005, 02:17 PM	#446
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Speed/Agility-7:00 am Agility Ladder-Linearl 1-ins 4 2-ins 4 3 Forward 1 Back 4 In/Outs (Hop Scotch) 4 Sprints-75% session-8