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Thursday, September 25, 2008

Bench Press + Ovehead Press Day #1

No training session yesterday. Today's results are as follows:

T = 1:15'00''

Bench Press
bar x 12
105# x 12
140# x 3
160# x 3 x 3
180# x 3 x 3 x 3

Overhead Press
85# x 8
110# x 3
125# x 3 x 3
140# x 2 x 2 x 2

Towel-grip Pullups
BW x 3 x 3

BW x 7
BW + lite band x 3
BW + heavy band x 2

Hanging leg-lifts
BW x 9 (lost grip on bar!)

A colleague and I got into a discussion about Range of Motion. She suggested that it was safer and more effective to limit ROM to 90-degree angles all the time (e.g. shoulder abduction to 90, but not beyond; hip flexion to 90, but not beyond; etc). A second colleague agreed that, if the risk of injury was greater than the reward of doing the movement, stopping at 90-degrees might be a good option.

I see limiting ROM as a tool, but not as a primary method of training.

Wouldn't training a muscle in its complete range of motion have greater transfer into activities of daily living and other real-world applications?

Next session scheduled for tomorrow. I will focus on energy system work. Perhaps a Tabata protocol.

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