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  1. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    Inverted Band Back & Shoulder Rehab/Prehab ...

    Inverted Band Back & Shoulder Rehab/Prehab

    Bench
    80 x 12; R.O.R, feet up, Fat Bar
    95 x 6
    95 x 6
    135 x 6
    135 x 6
    185 x 6
    185 x 6
  2. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    AMT 0.53 miles in 5 minutes - bit more...

    AMT
    0.53 miles in 5 minutes - bit more resistance this time

    Band Work for shoulders

    SOHP
    Bar x 10 - more band work
    Bar x 20
    95 x 12 - Pops wanted 3 sets of 4. :lol: I took a big breath...
  3. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    Had about 25 minutes this afternoon. AMT 0.51...

    Had about 25 minutes this afternoon.

    AMT
    0.51 miles @ 5 minutes

    Meadow Rows
    90 x 10
    90 x 10
    90 x 10
    90 x 10
  4. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    Band Work Prehab/Rehab Back & Shoulders Protocol...

    Band Work Prehab/Rehab Back & Shoulders Protocol

    Bench
    Bar x 8 - R.O.R; feet up
    Bar x 20
    135 x 7
    185 x 4
    185 x 4
    185 x 4
    225 x 4
  5. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    SOHP 80 x 20 - Fat Bar 80 x 20 80 x 20 130 x...

    SOHP
    80 x 20 - Fat Bar
    80 x 20
    80 x 20
    130 x 5
    130 x 5
    130 x 5
    150 x 5 - Regular bar
    150 x 5
    150 x 5
  6. Replies
    3,120
    Views
    174,654

    Pro Journal - Sounds like a fun, busy, productive couple of...

    Sounds like a fun, busy, productive couple of weeks. Spending time with the family and having new opportunities at work are good things!
  7. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    Band Prehab/Rehab Back & Shoulders Bench 80 x...

    Band Prehab/Rehab Back & Shoulders

    Bench
    80 x 20 - Fat Bar; feet up; P.O.R.
    170 x 5
    170 x 5
    205 x 5
    205 x 5
    240 x 5
    240 x 5
  8. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    In prep for my next meet, I asked Pops to give me...

    In prep for my next meet, I asked Pops to give me a hand. Pops is an evil, evil man. I am sure he hates me. :lol:

    Prehab
    Band work for QL, Hips, Shoulders, etc.

    SOHP - Fat Bar
    80 x 20 -...
  9. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    AMT 0.54 miles in 5 minutes - PR Reverse...

    AMT
    0.54 miles in 5 minutes - PR

    Reverse Hyper
    4 plates x 10
    6 plates x 10
    8 plates x 10
    6 plates x 10
    4 plates x 10
  10. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    Brian, I will be doing bench only. Again. ...

    Brian, I will be doing bench only. Again.

    It was a stressful weekend. Was up 25 hours straight from early Saturday AM to early Sunday AM, grabbed 4 hours of sleep, and then back at it.
    ...
  11. Replies
    3,120
    Views
    174,654

    Pro Journal - Accessory work looks pretty good!

    Accessory work looks pretty good!
  12. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    Today was all about hitting a new bench PR. ...

    Today was all about hitting a new bench PR. Didn't happen. Not overly disappointed though. Its been a tough couple weeks and today was sub-par. All I've eaten today is a couple P&Js. When I...
  13. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    My next meet will be October 22. :D Band...

    My next meet will be October 22. :D

    Band Warm-ups for Shoulders

    Band Pull Aparts (supersetted with face pulls)
    mini-band x 20
    mini-band x 20
    mini-band x 20

    Face Pulls
  14. Replies
    3,120
    Views
    174,654

    Pro Journal - Always enjoy the videos Brian!

    Always enjoy the videos Brian!
  15. Replies
    3,120
    Views
    174,654

    Pro Journal - Nice work Brian. For me, the longer wraps...

    Nice work Brian.

    For me, the longer wraps are PITA to wrap and get tight. If someone does it for me, okay. If not, I like 'em a little shorter than 36".
  16. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    Most of the time, I skip writing out all the...

    Most of the time, I skip writing out all the accessory work I do on Tuesday's, Wednesdays, and Fridays. It really isn't that interesting. But, a PR is a PR. Even if its a deload week. :lol:

    AMT...
  17. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    I have one coming my way! :D Felt like crap...

    I have one coming my way! :D

    Felt like crap today. :( Thankfully, it was a deload day!

    Shoulder rehab/prehab stuff

    Face Pulls - supersetted with band pull aparts
    Mini-band x 30...
  18. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    Spent a large part of my birthday at The Compound...

    Spent a large part of my birthday at The Compound doing speed bench. Used this beauty:

    https://scontent-a-iad.xx.fbcdn.net/hphotos-xpf1/t1.0-9/10349161_625963817511663_5179780595943617079_n.jpg
    ...
  19. Replies
    3,120
    Views
    174,654

    Pro Journal - Get a better pad for that bench. The Thompson...

    Get a better pad for that bench. The Thompson Fat Pad or the 14" Fat Pad from Total Strength and Speed. I'm using the Thompson Fat Pad. Its a bit thicker than most pads and will change the height...
  20. Thread: Tim K's Journal

    by Tim K
    Replies
    1,180
    Views
    76,243

    Thanks Brian! Inverted Back Protocol & Band...

    Thanks Brian!

    Inverted Back Protocol & Band Distraction for Shoulders

    Band Pull Aparts (supersetted with face pulls)
    mini-band x 20
    mini-band x 20
    mini-band x 20

    Face Pulls
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