2009-8-25
Standing overhead press (from nose)
barx15
95x5
135x3
155x3
175x3
195x2 (PR +1 rep)
205x1,1 (PR +10 lbs)
185x3,1
Zerchers from the floor
225x3
275x3
315x2
355x1
365x1,1 (PR +30 lbs)
GMs to parallel
265 5x2 sets (PR +10 lbs)
Tate Presses
50’sx8,7
Notes: This was after the long bike ride to and from son’s soccer practice too - so I think I’m getting used to it.
Cool video Mr. Charming, that looks like the stance I used to use getting the bar off my benching pegs to do squats in my living room. Didn’t know there was actually a name for it. Strong PRs, congrats.
Great PRs DCA. You made the 365 look easy! On a deadlift/zercher combo no less!
Edit: Showoff! 
Strong work all around
nice job on the OH press and the zerchers.
Do you know what your doing in the gym before you get there?
as far as exercie choices?
kmc
[quote]kmcnyc wrote:
Strong work all around
nice job on the OH press and the zerchers.
Do you know what your doing in the gym before you get there?
as far as exercie choices?
kmc[/quote]
I do, generally, although I leave enough freedom to do things that sound like fun if I feel like it.
I rotate among three to four movements in each of the lifts
Shoulders - standing press from forehead, seated press from chin, military press, standing press from nose
Chest - 2-board press, dead bench, incline dead bench, dips
Leggies - Anderson Squat, High Anderson squat, Front squat, front squat from pins, sumo rack pull, some kind of zercher lift, and squats
Back - cleans, snatches, high and low pulls, BB row, DB row
It’s not really set in stone. I just pretty much do what I feel like off the list above. 3 sets of 1 @90% or so followed by a set of 5 @80%. If I get all 3 singles I boost weight by 5 lbs on lower body and 2.5lbs on upper. Same story if I get all 5 reps@ 80%. I don’t have to think much and it stays interesting. I respond well to the frequency and loading and so long as I eat enough I seem to be recovering fairly well.
You have great recovery abilities DCA.
[quote]PeteS wrote:
You have great recovery abilities DCA. [/quote]
I dunno about that, Pete - I think I’ve just hit on just the right amount of volume that I CAN recover from. If I added a little more I’d overreach in 2 sessions.
Yesterday’s session has me kind of foggy today. Hard to keep concentration on the programming stuff.
May take tomorrow off and bash rack pulls on Friday.
[quote]DaCharmingAlbino wrote:
365x1,1 (PR +30 lbs)
[/quote]
Sweet Jeebus! Nice.
And thanks guys, for all the nice words. I hope to catch up to some of you bigger cats someday…
[quote]SteelyD wrote:
DaCharmingAlbino wrote:
365x1,1 (PR +30 lbs)
Sweet Jeebus! Nice.[/quote]
Indeed! I don’t think I’d try them from anything but pins!
At least you didn’t try to get into Zercher position with the bar on the floor.
Great work!
[quote]mcl wrote:
SteelyD wrote:
DaCharmingAlbino wrote:
365x1,1 (PR +30 lbs)
Sweet Jeebus! Nice.
Indeed! I don’t think I’d try them from anything but pins!
At least you didn’t try to get into Zercher position with the bar on the floor.
Great work![/quote]
Man - there’s no way for me to get into position with that much weight. I’ve done it that way, elbowed it from the floor, but only with body weight on the bar and that turned into a stiff-legged zercher.
[quote]DaCharmingAlbino wrote:
mcl wrote:
SteelyD wrote:
DaCharmingAlbino wrote:
365x1,1 (PR +30 lbs)
Sweet Jeebus! Nice.
Indeed! I don’t think I’d try them from anything but pins!
At least you didn’t try to get into Zercher position with the bar on the floor.
Great work!
Man - there’s no way for me to get into position with that much weight. I’ve done it that way, elbowed it from the floor, but only with body weight on the bar and that turned into a stiff-legged zercher.[/quote]
Thats a helluva lift buddy. Every time I watch it makes me hurt!
Shoulders, elbows knees and hips all hurt today. Even my wrists hurt.
I feel old.
[quote]DaCharmingAlbino wrote:
Shoulders, elbows knees and hips all hurt today. Even my wrists hurt.
I feel old.[/quote]
Ah, may I suggest you take your own advice? The plan was to back off for a while and not hit any PRs for a month but then you went out and hit major PRs two sessions in a row. Awesome training but maybe not in your best long term interests. And, of course, the next question is “How has your eating been over the last week?”
Not meant to be harsh…
[quote]DaCharmingAlbino wrote:
Shoulders, elbows knees and hips all hurt today. Even my wrists hurt.
I feel old.[/quote]
DCA, you may feel it. But you damned sure don’t lift like it!
I thought I was old when I was 10 years younger than you. Thanks to you, and others, I NOW know that I am anything but. Keep on pushing!
[quote]soldog wrote:
DaCharmingAlbino wrote:
Shoulders, elbows knees and hips all hurt today. Even my wrists hurt.
I feel old.
Ah, may I suggest you take your own advice? The plan was to back off for a while and not hit any PRs for a month but then you went out and hit major PRs two sessions in a row. Awesome training but maybe not in your best long term interests. And, of course, the next question is “How has your eating been over the last week?”
Not meant to be harsh…[/quote]
No - the question is exactly on point. My eating has sucked, mostly due to circumstances beyond my control, part work and part familial/relational. Buncha stuff I don’t really want to go into in a public forum.
I weigh 185 now so I’m not really surprised everything hurts.
Strength seems to be maintaining, but if I let it go on, I’ll start losing in my lifts and/or hurt myself.
Wife brought me a nice big ole breakfast from the restaurant which I will chase with 2 pints of milk.
All better now - pains are fading and I’m now enjoying the sunshine and the squadron of dragonflies buzzing around out in the back yard.
Food - more than any prescription drug - has the greatest effect on your physiology. 3-6 times a day you’re dosing yourself and every gene in every cell of your body is reacting and responding to what you’ve eaten. Or what you haven’t eaten. Food, air and water are how your cellular environment understands the world.
Feeding is the most important thing we do each day, from the body’s standpoint.
Things that make you go “Hmmmm…”
Konstantinov. Again.
Glad you are refuled and feeling up to snuff. Not only does it sound like your body feels better, your psyche sounds better as well… Konstantinov is a machine!