A ceiling installation workout. That’s a first.
Biker- Its so painful 7-8 hours working overhead…
Landmine Complex 5 rounds ( 54 reps per round)
Squat 6
Single Arm Shoulder Press 6 side
Rev Lunge to knee raise 6 side
RDL 6
Squat 6
Meadows row 6 side
rest period is the other guy going
Trap Bar DL 5x3 finisher…basically hit 3 reps step out the front of the bar the next steps in from behind. It doesn’t take long but will thump your heart.
“Tough” is my only thought about your 7 - 8 hr overhead work.
Whimpy BB OHP 135 2x4, 1x3, 3x2 no overhead strength whatsoever
Chins 11,8,5,6,5,5,5,4 happy with 11 …goal is to hit 15
CGBP Paused 185 2x4,3x3 added a couple reps from last week. still miles to go
Chest Support Row 45,50,55x8
seated db press 40s 12,12,10 added a couple of reps…looking to hit 15s across the 3 sets before upping weight…it might be awhile!
A friend of mine lost his 27yr old son mid week…an overdose…he had battled addiction from his late teens…came from a very loving, stable, financially secure family…nicest people I know…I will see my friend this afternoon, it will not be easy to maintain composure… if you have kids, no matter how old… hug them when you see them…my friend cannot.
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Sorry for your friend’s loss. A friend of mine lost her daughter last month due a a medical condition, the funeral was tough. There are no words that will offer comfort, peace, etc…
Stay strong and then break out the Budweiser.
Semi Sumo Banded DL 8x255, 7x275, 5x295 2x315 +60lb band
Suitcase DL 3x5sidex115
Squats Paused weights were meaningless just trying to get the shoulder stretched and under load…
added a couple of reps on DL so I’ll drop 255 as a work set and start at 275… yippee
Thanks CL… Budweiser stock should be on the rise…based on last night !
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Landmine Single arm press 4x8x25
superset
Straight arm Pulldown 4x8
Banded incline chest press 3x10/12
superset
Meadows Row 3x8sidex35
Low to high fly 3x8 with 2 sec hold
superset
Banded kickbacks 3x10
Tri OH ext 3x6
superset
band front raise to pull apart 3x8
26 min
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Kinda unloaded this week. Was doing a lot of overhead physical work with my son so decided it was reload time. Back at it this AM.
Sumo banded DL 275x8, 295x6, 315x3 + 60lb band
Suitcase dead 3x5x135
squats still just treading very lightly but working up slowly that was it had to help my son.
3 hours of overhead work screwing 1/2 inch ply into a ceiling 36 screws per sheet…joy
Pressing tomorrow will be lame…shoulders and back have been worked
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OHP 8x,95, 6x105,6x115, 4x135, 3x2x140 absolutely gassed no juice, pathetic performance
Chins 13, 8,7,6,6…8 partials… pumping the pee shooters
CGBP paused 4x3x185
Chest supported row 50x8, 55x8,60x7 (1,2,4 tempo)
Seated DB press 40s 15,12,8
added a rep to chins ( aiming for 15) happy about that…maybe could get 1 more…maybe
hit 15 on seated DB now to get 15 for 3 sets…oh joy
not the best day but the work got done.
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This is the important part!
You didn’t mention you were hanging plywood,
Plywood is done… FRP wall covering underway and than back to the ceiling!
OHP 5x95,115,135, 3x140,2x145,1x150,155
Chins 8,8,7,8,7 partials 8,8
CGBP paused 5x175, 5x185, 3x190, 3x195
Chest supported row 3x8x35 ( 1,2,4 tempo) dropped the weight down felt like I was using to much bicep…and the slow temp kills
Seated Db Press 40s 15,15,10
added a couple reps to DB presses so I will take that…just have to get the 3rd set to 15 …CGBP felt better,
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Banded Snatch Grip DL, 2x3x225, 2x4x225, 1x245, 1x255 plus60lb band
Banded Snatch Grip RDL 4x5x155+band
Squats - just testing and stretching the shoulder hopefully next time I will cross into grade school territory and put 200 on the bar
Plate loaded squat machine 3x8x3pps
Back ext 3x8xBW+80db
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OHP 135 1x4, 4x3
Chins 12,8,8,7,8 Deadhang 3x3 with 5sec hang between reps
CGBP Paused 3x3x195, 3x1x210
Chest supported row 3x6x35 ( 1,2,4 tempo) crushing my own ego…
DB seated press 40s. 17,15,12…
Happy with today, 1st time since surgery I was able to get deadhang chins without pain/discomfort ! got the 2 additional reps on Db’s hopefully that will contribute to getting that last set to 15
Peace
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Great work on your progress.
Thanks Crippler!
Snatch Grip DL with Band 3x5x225 2x3x245, 1x3x255, all + 60lb band… straps on 255…the bar was really eating up my hands today
Squats 3x205…by the 3rd rep my shoulder was getting annoyed so I called no joy. So 1st time over 200…need to keep working mobility
Banded RDL 3x6x135 + band nice and slow…burn
Plate loaded Squat machine 3x6x3pps. 1x3x4pps…
Weighted back extension 3x8xbw+90db
So added a couple of reps in DL, crossed 200 on squat ( funny I know) and I’m ready to put my big boy pants on and use 100 on back ext.
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OHP. 3x4x135, 2x145, 1x150. sucky
Chins 11,8, 7,7,7,7,5. starting with 2nd set the last 2 reps were dead hang with 5 sec pause
CGBP Paused 5x185, 3x205, 1x210
Chest supported row 4x6x65
Seated DB press 3x15x40s
The good news is I hit 3x15 on DB press… The bad news is now I have to start over with 45’s…Hope everyone enjoys their Thanksgiving!! Best - Paul
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Good workout.