[quote]LittleStrick wrote:
Shoulder rep work and Back
Alternated Military Press and Lat Pulls
Military Press
barx20
95x10
135x10
155x10x5
Lat Pulls
115x15
175x12
200x10x3
Followed by reverse flyes
Rev. Flyes
40x12x3
I am feeling really beat up. Taking the next 3 days off to try and get back to full speed. Really want to recover and go for 300# again in the next few weeks.[/quote]
Sometimes a couple extra days off are just what is needed. I’ve had some of the best workouts after 4 or 5 days off.
That, sir, is a crap ton of MP’s. Nice work.
Steve, hopefully it is just what I need. Of course, tonight my daughter celebrates her 11th birthday. Six 10/11 year old girls will be celebrating with her, overnight. I am not sure how must rest will be had.
Thanks Joe. I am doing MPs twice a week. I am trying to use one day for higher weight and lower reps and the other for rep work. Not sure if it will help, but worth a try.
Belated congrats on the PR’s LS. A little time off can work wonders sometimes.
At 11 you’ll get rest, it’s when they hit their teens you’ll be up at 4 AM asking if they are just getting up or going to sleep. You got a long road ahead so rest up buddy.
[quote]LittleStrick wrote:
Steve, hopefully it is just what I need. Of course, tonight my daughter celebrates her 11th birthday. Six 10/11 year old girls will be celebrating with her, overnight. I am not sure how must rest will be had.
[/quote]
My youngest son turned 11 on 5/11. Cool.
[quote]Oldman Powers wrote:
Belated congrats on the PR’s LS. A little time off can work wonders sometimes.
At 11 you’ll get rest, it’s when they hit their teens you’ll be up at 4 AM asking if they are just getting up or going to sleep. You got a long road ahead so rest up buddy.[/quote]
Thanks OP. Well, they ALL were up until at least 2:00 a.m… Two of them were still up at 4:30 a.m. That was when MrsS shut them down.
If they had just not been quite so loud, they could have made it all night.
[quote]ecogenx wrote:
[quote]LittleStrick wrote:
Steve, hopefully it is just what I need. Of course, tonight my daughter celebrates her 11th birthday. Six 10/11 year old girls will be celebrating with her, overnight. I am not sure how must rest will be had.
[/quote]
My youngest son turned 11 on 5/11. Cool.[/quote]
Cool! Send him this way. She could use some good influences.
[quote]LittleStrick wrote:
OKay…I haven’t been back that long. Conspicuously missing, though, are OldGoat, George (Soldog), Wilson (J-willy), Ruglayer and more. Did I miss something while I was gone?[/quote]
I’m baaaaaaccckkk!!! Military looking good Skip.
[quote]ruglayer09052000 wrote:
[quote]LittleStrick wrote:
OKay…I haven’t been back that long. Conspicuously missing, though, are OldGoat, George (Soldog), Wilson (J-willy), Ruglayer and more. Did I miss something while I was gone?[/quote]
I’m baaaaaaccckkk!!! Military looking good Skip.[/quote]
'Bout time! I was starting to wonder.
Thanks on the millies…and welcome back!
Heavy Military Press and Back
I went into the workout with dreams of a shiny new weight PR. It became apparent that it was not in the cards, though. So, I settled for a rep PR and called it good.
Alternated sets of Military Press with sets of Lat Pulls
Military Press
barx20
95x10
135x10
185x3
225x3
245x1
265x1
270x3 - PR +2 Reps
225x5
Lat Pulls
115x15
175x12
200x10x4
200x12x2
Seated DB Laterals
35x10x2
Standing DB Laterals
40x8x2
[quote]LittleStrick wrote:
270x3 - PR +2 Reps
[/quote]
Now I feel weak.
Awesome work. Lots of guys in my gym would be lucky to deadlift 270 x3.
[quote]ecogenx wrote:
[quote]LittleStrick wrote:
270x3 - PR +2 Reps
[/quote]
Now I feel weak.[/quote]
Ha ha ha ha ha…
Thanks for trying to make me feel more adequate, though. lol
[quote]jjackkrash wrote:
Awesome work. Lots of guys in my gym would be lucky to deadlift 270 x3. [/quote]
Thanks, Jack. It is getting closer to awesome.
Yeah, my manager hit a DL max of 285# a couple of weeks ago (does crossfit). (And he only weighs about 165#). I didn’t mention my MP nor MrsS’ 250# DL.
Really crappy day at work. One of those days that, if the economy was better, I would have come home unemployed with a big grin on my face.
Hence, got in there, burned it down and called it good.
Call it my 100 rep workout…100 tricep and 100 bicep.
Alternated between triceps and biceps on each set
Tricep Pushdowns
55x25
91x25
115x20
1-Arm Tricep Pushdowns
43x15x2
DB Curls
15x25
25x10
35x20
30x15
30x20
No workout tomorrow. Bench, rep MPs and back on Thursday.
Do you need me to come to work with you and we’ll start beating people? I’ll take your crossfit, 285 lb deadlifting manager and slap him around like a little bitch.
LS, that seems like an offer you can’t refuse.
Agreed, gentleman. I get to meet Steve. Steve dispatches my boss. I get to keep my job and wait for them to hire another manager in need of throttling.
Thor’s Day workout
Alternated Bench and Kroc Rows
Bench
barx20
95x10
135x10
185x5
225x5
275x3
315x3
340x2
365x1x2
Kroc Rows
40x10
65x10x3
110x10x3…utlized “redneck DBs”
110x20
Alternated MP and Rev. Flyes
Military Press
165x10x3
Rev. Flyes
40x10x2
40x12
Since my DBs only go up to 65#, I duct taped a 65# and 45# together for Krocs. The return of the “redneck DB”!
Heavy Military Press Day
Went into today really wanting to go for 300# again. I wasn’t sure how it was going to go, but kind of girded myself for it. Overall, a really good day.
Alternated MP with Lat Pulls
Military Press
barx20
95x10
135x10
185x5
205x3
230x2
260x1
280x1
300x1 - PR +10#
250x3
300x1 - notice that I held the weight up too long and it got in front of me on the way down. That was scary.
Lat Pulls
115x15
175x12x2
200x10x5
220x10x2
220x8
finished with DB Laterals
DB Laterals
40x10x3
40x7
Observations from the set at 300#…
- I had more in me
- Celebrate after the weight is racked…300#, tarrying above one’s head, can get out of control.
3 bills down, next stop…3 wheels.
