Sat. 7/1.
DB flat press: 2x15@ 50’s/ 2x10@ 60 & 70’s
Mid Incline BE: 2x5@ 135/ 5@ 155, 175, 175/ 2x5@ 155.
Pull ups: 8x5 mixed in
Leg Press: 20@ 420/ 4x15@ 520
This week is all jacked up, from work (holiday), and extra napping (?) Skipped Tuesday lifting, but back at it Thurs/Fri and then Sat or Sun.
My Lady and I are going to Cirque du Soleil “Luzia” tomorrow night !!! Gonna be groovy!!!
Adductor issue is clearing up (I guess); haven’t SQ past 275 in a month, and otherwise lifting ‘around’ it. Time will tell.
And, and…AND!!!..I’ve outgrown a couple dress shirts. I’m a little wider and thicker in the upper back region:) Has to be from the pull-ups I’d say.
Any reason to go shopping I suppose.
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Sweet lat spread man. Cirque de soleil will be a great time. I hope your leg heals up real soon.
Funny, but hey, I’ll take it.
Thurs, 7/6
BE: up to 3x3@ 245/ 3x1@ 275 w/Slingshot. Could’ve done more reps per, but wanted to finish strong/quick.
Pull-ups: 8x5. Pause/holds on many reps.
SQ: 5x5@ 135 to feel out Adductor; paused in the hole, just moving smoothly. Not to bad, but not pushing.
Foam rolled after, which was unpleasant :)…made me break out in a good sweat though.
Friday.
Ab crunch, face pulls, pullovers…
DL: Worked in with a guy; he went up to a 8x3@ 315, 90 secs rest, so I just went along. Light weights, but another good sweat going by the end.
Band work mixed in, otherwise just short and sweet.
Sat 7/8.
Tried out the Adductor/ squatting; not to bad. PVC rolled both sides a bit, and worked with just the bar.
SQ: 3x5@ 135/ 4x5@ 185.
Belt SQ: 4x10@ 300.
Bench: Kinda a 2 board press, with a ‘bar buddy’ pad stuck on the bar. 3x5@ 135/ 2x5@ 185/ 5x3@ 225/ 20@ 135.
So, not bouncing the pad off my chest, but bringing the bar to a dead stop, at ‘pad level’, then blasting back up…if that makes any sense ::)…
And yes, there was band work too (and crack heads on the bus).
Tues, 7/11 Lower body and stuff.
Hung out in the Smith machine for awhile.
Hip thrusters: 2x10@ 185, 225, 275.
Bent rows: 2x10@ 185/ 2x5@ 225
Shrugs: 2x10@ 185/ 2x5@225.
RDL: 2x5@ 225, 275
super sets, tri-sets…whatever.
AB/AD machine; 4x15 each. Adductor feeling alright. Some rolling, deep squat holds, pull aparts X who knows:)
Thursday, 7/13
Abs: 3x15
Face pulls: 3x15
Calf 3x10
BE: Up to 6x3@ 225/ Sling+ 3x1@ 275.
Pull ups: 5x5
DB press: 10@ 60. 70, 80, 80’s.
Leg press: 3x15@ 520
Adductor roll and stuff.
Friday.
Abs, pull aparts…Adductor rolls.
DL: Up to 8x3@ 345; working pretty fast.
RDL: 3x6@ 225.
Pullovers: 15@ 30, 40, 45
Calf: 3x10@ 225.
PVC rolling and stretching.
Tuesday 7/18.
Leg Press: 2x30@ 390/ 10@480/ 3x10@ 570/ 20@ 390.
AB/ AB machine: 3x10 each, up to 3x6@ 120/ 135. Adductor felt good; pain warming up, but faded away, as weight increased. Rolled them out after, and feel great hours later…
Back raise: 4x10@ +100lbs.
Hammer pulldown Tri-set Pump:) 2x30/ 2x10 x 3 grips@ 120/ 2x10x 3 grips@ 135. Yes, looks odd, but a big back/forearm pump to finish the session.
Sometimes “odd” is a good thing.
Sure thing Cripp. …at least I was moving something 
Thursday 7/20.
3 sets of 15-20 as warm-ups
Standing cable crunch
face pulls
standing calf
Pull-ups: 8x5 during bench sets.
BE: Warmed up, then loaded 255 for working sets, instead of 250. I did 2 x 1.5 (missed both 2 reps) before a buddy corrected me on the weight Then, I did 3x2@ 250.
Close grip: 3x3@ 225
pec-deck: 2x20@ 75.
Belt Sq: 2x15@ 300/ 4x10@ 500.
Friday.
Did some Adductor rolling, Abs, facepulls…as warm-up.
DL: Worked up to 1@ 275, 315, 345, 375/ 2x1 @ 405
RDL: 3x3@ 315
Pulldown/ face pull supersets: 3x20 each. More rolling, Abs at the end.
All of a sudden (sort of), I’m 9 weeks away from a meet.
SQ: Who knows, still working back up from groin pull; working legs with leg press, belt sq, and pulling mostly; low-back also, with weighted back raise.
BE: A little behind, but comes back quick.
DL: Was planning on singles at 400 (as a measure) so, this was fine. The second at 405 was all I had yesterday.
Onward and Upward.
A great pancake mix, my P.W. found; good with just water, but better with eggs, milk…
I have 4 cakes here: 1 with brown sugar pop tarts crumbled inside, 1 with granola…a banana/granola, and then a plain
Good stuff.
Tuesday, pump day…
Ab/AD machine: 8 sets , up to heavy 8-10 reps for both.
Leg press: 3 sets then 10@ 480, 570, 660, 660.
Back raise: 4x10 +100lbs,
superset with
10 hard pull-sparts each set.
OHP: 3 sets up to 135lbs x 5, 5, 5, 3, 3, 3, 3.
And now Pizza time !!
I can’t wait to have pizza again.