Thanks Crushed, Jack. It feels good to have finally crossed that threshold.
Crushed, that rack has done that for years…lol. I have 2 25# DBs between it and the wall, to keep it from sliding towards the wall. That makes the top move more.
Strong Pressing Strick. Nice PR’s.
I have the exact same rack, right down to the numbers on the side. May look unsteady when you rack a big number against the back supports but as you know it is sturdy and isn’t going anywhere.
[quote]DBasler wrote:
Strong Pressing Strick. Nice PR’s.
I have the exact same rack, right down to the numbers on the side. May look unsteady when you rack a big number against the back supports but as you know it is sturdy and isn’t going anywhere. [/quote]
It has definitely been a great rack. And it has saved my ass, and various other parts, on several occasions.
Like you said, it looks too light and unsteady, when it moves around, but it is as sturdy as I will ever need.
Rep/Play Day
I was really sore today, after yesterday’s bench. Another thing I hate about deloads. I got my blood pumping today, though, and a good burn in my tris, bis and rear delts.
Rotated through, one set of each, in a circuit…
DB Laterals
20x12
30x10x2
35x10
40x10x2
Rope Pushdowns
70x12
90x10
120x10
130x10
1-arm pushdowns for last 2 sets
45x10
55x10
DB Curls
20x12
30x10x2
35x10
40x10x2
Rev. Flyes
20x12
30x10x2
35x10
40x10x2
35x8
Conc. Curls
20x10
30x10x2
35x10x2
35x5
rest pause
30x6,4,2
Two days off now. Football practice tomorrow. First game is on Tuesday. We will see if their coach is worth a crap.
Sorry I am not keeping up with everyone very well this week. Things have been hectic.
Football - Joshua’s team (7 year olds) had their 1st game last night. They won, 21 - 0. They played hard and did well. We had a touchdown called back and a safety that they didn’t give us. So, it could have been worse. Monday’s game will be against a much better team. We are definitely going to have to tighten a few things up if we are going to hang with them.
Joshua has no nose for the football…zero. He spent half the game in their back field, but couldn’t find the ball…lol.
Went into this workout with a bit of fatigue (I think I got dehydrated at Monday’s practice), pain on the top (point) of my right shoulder and some pain in my right bicep, lateral at the bottom. The bicep started bothering me during MP, last week. The shoulder started bothering me while throwing the football, yesterday.
In any case…
Alternated Sets…
Military Press
barx20
95x10
135x10
185x5
225x5
250x5 - You can see that the reps were slower than last workout.
275x3 - Felt heavy. Decided not to push it and save the rep(s).
290x3 - PR +2 Reps - last one was a grinder. My 315# PR was only a smidge easier than the 3rd rep here. SEE NOTE
The 3rd rep at 290# was, obviously, a grinder. I realized, as I finally got it moving again and towards lockout, that I didn’t have the gas to bring it back down in a controlled manner. So, I tried a controlled drop into the rack. My daughter was videoing and cut it off. It did stay on the rack, though.
That said, given how I felt coming into this, I am thrilled with the PR.
Face Pulls
80x15x2
105x12x2
130x10x3
130x12
130x10x2
130x8
DB Laterals - just for the burn
20x15x2
Will catch up on logs this weekend.
Football practice tomorrow.
I am getting my youngest out of school early on Friday. I am skipping work. We are going dove hunting! He has been begging to go hunting. So, this is his first trip. Of course, at 7, he gets to play bird dog. He has to pay his dues…
Way to gut it out. Great pressing.
I’m tired, I’m fatigued…and PR on MP’s? you crack me up!!
Bird shooting is a super fun activity…I used to shoot quail and pheasant when I lived in London…it was a blast…get it… blast…Im sure your boy will love it. Enjoy…And congrats on win, coach…
Harry, OG…thanks gents.
Been busy as heck. The dove hunt was a bust. It started to drizzle within 10 minutes of getting there. Then it started a steady rain. I sent Joshua to the truck, as he was not having fun sitting there, soaked, slight breeze chilling him. Then the bottom dropped out. It was a “frog strangler” for sure. My redneck ass, of course, was sitting right in the middle of it, pondering why I don’t just go out and sit in the rain more often. It really was nice to be in the middle of nowhere, for a change…no cars, trucks, trains, planes, houses…just a few rednecks and mother nature.
Unfotunately, the thunder and lightning started a few minutes later. Joshua, ever since the tornadoes, has been terrified of thunder. So, next thing I know there is a 7 year old running down the middle of the road, screaming bloody murder. I had to retreat to the truck with him.
I did, eventually, in between “I wanna go home” every 2 minutes, get back in the field, after the rain abated. He wouldn’t let me get far enough away from the truck to get near where the birds were flying, though. So, simply because I refused to drive that far and pay that much to not fire my gun, I lobbed a dozen loads of 7 1/2 shot at some out of range birds. I am not sure I even scared them. My shoulder very much appreciated the feel of a 12 gauge again, though. It had been far too long.
The football team got drilled last Monday. The other team was bigger, faster and had better fundamentals. That is a lethal combination. That lead to some tension amongst us coaches, at the next practice. It was civil, we just disagreed about what we need to work on. They wanted to work on technique for splitting blockers and getting through the gap. That, of course, is a very good thing. When they tend to stand straight up, every play, though, perhaps we should teach them to fire off the ball (forward, not up) first. Call me crazy, but the “swim” technique doesn’t work well if you stand straight up and don’t move forward.
Workouts have been nothing to write home about. I tweaked my right shoulder throwing the damned football. I keep forgetting that I need to warm up before I do crap like that. So, I am going to scale back for a week and see if it goes away. Aside from that, I am still lost on a program. I am thinking of some sort of 5-3-1 variation for bench and maybe a few weeks of 5x5 for MP. We’ll just have to see.
Bench Day
I am still playing with exactly what I want to do but I came up with this earlier today and stuck with it for this workout…
5-3-1 plus one set at 30# over the rep out set. Looks like this…
Training Max of 370#
Week 1
245x5
280x5
315xrep out (today I got 11)
345x3
Week 2
260x3
295x3
335xrep out
365x2
Week 3
280x5
315x3
350xrep out
385x1
Week 4
Speed workout … no more full deloads. They kill my momentum.
I am not sure if I am going to follow this for MP or not. We’ll see how I feel on Wednesday.
Besides bench, I did Face Pulls
70x15x2
85x15x2
115x15x2
130x15x2
When I came back home after retiring from the service I suggested to one of my brothers we go dove hunting at one of my old favorite spots. He drove me out to the place which is now smack in the middle of a suburb. Takes too damn many dove breast to make a good meal, anyway. Got to admit I still love catching a high school football game. Now it’s my great nephews playing.
Not real fond of deloads myself.
Going up in weight after repping out…this will be interesting to see how it goes…I know I couldn’t do it but I bet it works great for you.
too bad about the dove hunt…there will be other days I am sure…hope your family is well.
Harry, I agree 100%. It takes a lot of doves to make a meal. I just enjoy being out “there”. Besides, it’s fun to cut through a couple of boxes of shells.
OG, Joshua aside, it was a great dove hunt. Not a bird was dropped, but neither was a damn given. It was peaceful and fun.
The boys won their game, last night, 26 - 0. They are 2 - 1. Tonight, though, they play the #1 team. These boys have some tight fundamentals to go along with speed and size. The guys are going to have to play HARD to keep this one from getting away from them.
Quick catch up…
Boys lost their Tuesday night game, against the #1 team. They put up a great fight. It was 14-6, the other teams favor, starting the 3rd quarter. After a brief drive, we scored on a long run. Except the refs decided to throw the 1st flag of the game. It got called back. The next play, we ran the same play, with the same result. We scored and the refs called it back. Two plays later, they came up with another penalty. That was the turning point in the game. For nearly 3 quarters they had fought hard, and twice scored the tying score, only to have the refs take it back and change the whole flow of the game.
I don’t think we would have won the game. Our guys were tired and getting physically pounded by a better team. They played with great heart, though, and it should have ended as a 1 score game.
Oh…and the other team never got called a single time.
To my wife’s relief, I remained completely calm. Not that it was a surprise. I have great self control…and it is, after all, only 7 year old youth football. I will have to admit, though…for a moment…however brief…I pondered exactly how many of the refs teeth I could knock out before they elevated the charge from “Battery” to “Aggravated Battery”.
Alternating sets
Military Press
barx20
95x10
135x10
185x5
225x5
255x5
275x1
295x0 - tripped over a tear in the carpet when stepping back. I recovered, but had lost my tightness and only got the rep halfway.
295x1 - Pissed off over the previous trip, this rep flew up.
Lat Pulls
110x15x3
185x15x5 - really focused on not using biceps. I actually felt my lats after this workout.
My right shoulder is still bothering me. It hurts directly on top/outer edge of the socket. I also get some pain in the area of my bicep tendon. That is why I switched to singles. Every rep hurt, but it built the longer the set went on. By rep 5 it was really painful. I am not sure that this isn’t something i should work around for a few weeks, instead of trying to work through.
Great write up! That sounds both frustrating and exciting. Also, great work pressing, as always.
Man I gotta get to work or your MP is going to pass my BP…oh wait, that happened already, never mind!
Thanks, Gents.
Thursday’s game…the end of hell week.
They boys pulled out a victory, 28 - 20. It shouldn’t have been that close. The fatigue was obvious, but they got it done.
Believe it or not, I had no real gripes with the refs. They did completely miss a call where Joshua was about to make a nice solo tackle and the center grabbed him from behind and pulled him back. I guess it was too obvious to call. And, for the 2nd time this season, they called “defensive holding”…only there was no receiver. They didn’t call it on us, but still… What the hell is “defensive holding”, if it isn’t on a receiver?
Anyway, we are 3-2 and have another game Tuesday. Joshua had a bit of a rough game until I got him pissed. And he was pissed, make no mistake. Funny how he started hitting all of the sudden…lol. He is doing well, though. It is just hard to keep 7 year olds focused. Many of them still don’t have much comprehension of team victories and losses or how a team functions as a whole.
They’ll get there…
[quote]LittleStrick wrote:
It is just hard to keep 7 year olds focused. Many of them still don’t have much comprehension of team victories and losses or how a team functions as a whole.
[/quote]
This is a good thing not a bad thing!
[quote]OldGoat wrote:
[quote]LittleStrick wrote:
It is just hard to keep 7 year olds focused. Many of them still don’t have much comprehension of team victories and losses or how a team functions as a whole.
[/quote]
This is a good thing not a bad thing! [/quote]
There is definitely an upside to it. Many of them are still thrilled just to have gotten on the field and played. We should all be so lucky.
The down side is that there are a few players that very much want to win and get a little frustrated that everyone isn’t on board.
Seven is just too young for W’s and L’s to be the sum of it.
Im watching you :0
Bench Day
Continuing with modified 5-3-1
Alternated sets…
Bench
barx20
95x10
135x10
185x5
225x5
260x3
295x3
335x8 - PR +2 Reps - this was the rep out set
365x2…relaxed my arms at bottom and let bar sink into my chest…did not drop arch, though.
Face Pulls
100x15x2
120x15x2
135x15x3
135x12
120x10
Last set, after the rep out, was a bear. But it felt strong once into it.