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2/14/2011 3:00:21 PM -
Raw B.C. Training Week 2: Upper, Rumble Roller Review & Lawsuits

I'm still feeling very good about training.

All no belt, wraps, etc.

Warm up: light abs, foam rolling, mobility drills, dynamic stretching & rotator cuff work.

1) Strict Press: worked up to 205 x 3. This was textbook form. I actually begin the movement now by driving my head forward as opposed to back. Core felt nice and tight.
2) Log Split Jerk: worked up to 200 x 3. This was the most solid-feeling log I've done in months. I could've done more, but I'm leaving room for improvement.
3) Open-Palm Log Floor Press: worked up to 250 x 5.
4) Dizenzo Rows: worked up to a EFS Pro Strong Band & a EFS Pro Mini Band 3 x 12.
5) Dragon Flags: 3 x 5
6) Prehab/rehab
7) Neck

I see way too many people using belts and wraps on light warm up sets. Take that stuff off. Test it all the way up until your work sets and maybe a little beyond.

I really have to mention the RumbleRoller Extra Firm. I got this thing a couple of weeks ago and I love it. The little nubs really work the trigger points in my back, shoulders, and quads. I'm converting from the AXIS Foam Roller (36"X6" - BLK)--which is still a great product--to the RumbleRoller exclusively.

If you get one, only do a few passes on each bodypart at first. It hurts like hell. Over time, work up. You'll get used to it in a week or two.

And lastly, can you imagine kids today doing this stuff? People would cover them with pads, helmets, and lawsuits.




So very busy during tax time,
Chris Vaughn


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