Good work on the squatting SD.
its wednesday, what’s your new Wado rank?
[quote]mjnewland wrote:
its wednesday, what’s your new Wado rank?[/quote]
2nd Brown - one more Brown level and then Black a year or more from now is my guess.
[quote]soldog wrote:
18 August 2009
W=208
Cycle4 week1
Bike 5m, Sh Reh, Face Pulls, Pull aparts, LYT
Squats barx10x2, 135x5x2, 160x5
185x5, 210x5, 240x5
BBB Squats 150x10x5
Nat. GHR x10
Video sure shows off single ab! Gotta clean up the diet and pick up the biking…[/quote]
Also shows your squat form is looking good too. Strictly the program this time? No reppin’s out?
[quote]DaCharmingAlbino wrote:
soldog wrote:
18 August 2009
W=208
Cycle4 week1
Bike 5m, Sh Reh, Face Pulls, Pull aparts, LYT
Squats barx10x2, 135x5x2, 160x5
185x5, 210x5, 240x5
BBB Squats 150x10x5
Nat. GHR x10
Video sure shows off single ab! Gotta clean up the diet and pick up the biking…
Also shows your squat form is looking good too. Strictly the program this time? No reppin’s out?[/quote]
yep - and I’m sore enough as is that it was a good move. I’m starting my 3’s week today and will be repping out. We’ll see how it goes
20 August 2009
W=207
Cycle4 week2
Bike 5m, Sh Reh, Face Pulls, Pull aparts, LYT
Bench barx10x2, 95x5x2, 115x5
135x3, 155x3, 175x4 PR Reps +1
BBB 110x10x(5 sets)
Dips 5x3
DB BO row 95x10x3
Feeling better about lifting got a rep PR but not a est. max pr on the bench. The BBB bench was also sort of a PR. Rows might be as well but I’m not sure and I’m too lazy to look back thru a years worth of notes.
Nice PR soldog! Once you get fully back into the groove, I suspect there will be several more.
Finally had the time and a nice evening to ride around the neighborhood. I bought my son a hybrid road bike to share with me when I want to road ride. It saves my mountain bike tires and is an easier ride on the road. Pretty nice ride tonight…
9.8 miles
1234 feet elevation gain
1hr 20min (9min 20sec stopped resting)
7.9 mph moving avg
35.7 mph max
970 kcal burned
Just to get caught up:
5/09- Max lifts: MP= 115 8/15: 100x13 reps
Deads= 325 7/24: 300x12 reps (sumo)
Bench= 195 8/20: 175x4 reps
Squats= 285 8/18: 240x5 reps
Needless to say, not even CLOSE to your new Max weights (deads and pressing for sure). Nice pattern you’ve got going there. Keep up the great work, I’ll be watching for the new Max numbers…
Z-man.
[quote]zildjianman wrote:
Just to get caught up:
5/09- Max lifts: MP= 115 8/15: 100x13 reps
Deads= 325 7/24: 300x12 reps (sumo)
Bench= 195 8/20: 175x4 reps
Squats= 285 8/18: 240x5 reps
Needless to say, not even CLOSE to your new Max weights (deads and pressing for sure). Nice pattern you’ve got going there. Keep up the great work, I’ll be watching for the new Max numbers…
Z-man.[/quote]
z-man, I’m flattered that you took the time to compile those numbers. The plan is to test my maxes in October for my birthday. The deads I know I sandbagged on because I had pulled 360 a couple months prior to testing in May but had to take a break from pulling for 6 weeks. Hence the lower max starting point.
October it is then! I’ve just been looking to you guys for motivation, trying to get it going again. Your vids are great (for the you-tube-less), thanks again.
Keep on rolling in the high country.
22 August 2009
W=206
Bike 5m, Sh Reh, Face Pulls, Pull aparts, LYT
Sumo dead lift 135x10, 175x5, 200x5
230x3, 260x3, 295x11
Deficit Sumo 185x10x (5 sets)
Good Mornings 145x10x(3 sets)
Road bike 30 mins 4 miles 415 feet elevation
Nice pulling, Soldog. Those came up easy.
Great job on those deads, Dog!
Agreed. Great set. Nice and strong.
You got some hella good focus Soldog. I watched with the sound on this time and I could hear your breathing. When I get to breathing like that my form falls apart. Nice set!
thanks guys - and I apologize for the vacuum cleaner noise on the video. My son decided (for once) to do his chores right as I started that set.
DCA- focus and form? it looked to me as if my form went out the window at the end. And I know I grabbed the bar way off center on the last two reps. That was why I stopped and then almost falling over as I walked away just confirmed a good decision to stop. Right now half of my back feels on the verge of cramping and the opposite leg (glute and hamstrings) aren’t too happy either.
Your tearing it up over here dog. Nice work!
[quote]soldog wrote:
thanks guys - and I apologize for the vacuum cleaner noise on the video. My son decided (for once) to do his chores right as I started that set.
DCA- focus and form? it looked to me as if my form went out the window at the end. And I know I grabbed the bar way off center on the last two reps. That was why I stopped and then almost falling over as I walked away just confirmed a good decision to stop. Right now half of my back feels on the verge of cramping and the opposite leg (glute and hamstrings) aren’t too happy either.[/quote]
Never comb a cat the wrong way.
Perhaps I missed those things, but I was referring more to the energy and tightness with which you were pulling/accelerating the bar off the floor. Hell, everybody misses centerline. it’s good chaos training. Sorry if you think the praise is undeserved, I stand by what i said though.
[quote]DaCharmingAlbino wrote:
soldog wrote:
thanks guys - and I apologize for the vacuum cleaner noise on the video. My son decided (for once) to do his chores right as I started that set.
DCA- focus and form? it looked to me as if my form went out the window at the end. And I know I grabbed the bar way off center on the last two reps. That was why I stopped and then almost falling over as I walked away just confirmed a good decision to stop. Right now half of my back feels on the verge of cramping and the opposite leg (glute and hamstrings) aren’t too happy either.
Never comb a cat the wrong way.
Perhaps I missed those things, but I was referring more to the energy and tightness with which you were pulling/accelerating the bar off the floor. Hell, everybody misses centerline. it’s good chaos training. Sorry if you think the praise is undeserved, I stand by what i said though.[/quote]
My apologies, DCA. It was not my intent to reject your praise and believe me the positive comments are appreciated. I tend to focus on areas I perceive as requiring improvement and overlook what I’m doing well.