Last two days out at Central Park Rec Center; Stapleton area. Great place. Heavy duty, adjustable free racks, tons of weight, benches, DB’s, misc. toys and gadgets ect. Just very nice overall.
Feeling the work in my traps/upper back mainly; little bit on the posterior side. Groovy.
Didn’t get to play this week; not groovy.
I need to find a new place to live.
Onward and Upward.
Sunday PM: 60 minutes Chest/Shoulders ‘pump’ circuits.
Tuesday 3.31.15
–Seated Ham/Calf/Hip ext. circuits: 3x 15 each.
–Bench: 5x5@ 155 with 5x10 band pullaparts in between.
–Front/Back squats: 3x 6 each @ 135.
–Front/Back Sq: 3x 6 each @ 185.
–RDL: 5x5@ 225.
–Deads: 8x5 @ 225 various set ups.
185 squats became ‘conditioning’ work. Overall, felt good. Working on speed with the Deads.
Wednesday 4/1/15
DE–5x5@ 225
BE–3x5@155/ 2x5@ 175
OHP–5x5@ 115
SQ – 3x5@ 185
Hit my 30 minute time limit; need to speed it up a bit.
ABD/ADD/ Seated ham machine circuits: 3x 15 each @ 95
Sumo DE: 2x5@ 225/ 3@ 245,275/ 5x3@ 295
Bent Rows: 8@ 135,155, 185/ 8@ 205…crappy, dropped back to 4x8@ 185
Short and sweet.
[quote]denver z-man wrote:
I need to find a new place to live.
[/quote]
What do you have in mind?
Are you planning to watch any of the IPF masters world bench meet here in Denver next week?
[quote]kpsnap wrote:
[quote]denver z-man wrote:
I need to find a new place to live.
[/quote]
What do you have in mind?
Are you planning to watch any of the IPF masters world bench meet here in Denver next week?[/quote]
I might go Thurs/Fri while I’m off work; Any suggestions? Get all pumped up for my training after!
Not much else in mind right now, just thinking ahead a bit.
Thursday.
BE–3x5@155/ 2x5@ 175
SQ–5x5@ 185 (deep)
OHP–5x5@ 115
Calf / Seated ham: 3x15 each@ 90/120
Front Sq: 4x8@ 185 (slow/deep)
Back Sq: 5@225/ 5x5@245 (same)
Pullover: 3x30@ 30
Hip Ext/ Hanging knee: 3x15 each
Finished at 4pm; by 9pm I was hobbling around my place. Left Hip/Glute was sore/grinding, and could barely get to sleep. It all but passed overnight; the volume, at that depth, was quite a shock indeed.
Friday.
BE–2x5@ 155/ 3x5@ 175. 5 x 10 band pullaparts.
SQ–5x10@ 135 (deep)
OHP–5x2@ 135 (quick)
Incline bench: 2x20@135/ 5@ 185,205/ 5x5@ 225 (pins)/ 5 reps at four levels@ 185 (high to low)
Shoulder pump: 2x 40 reps
DB low Incline press: 8@ 60,70, 80 (missed reps), 70,70
Seated row: 10@50,65,65,80/ Drop set= 8reps @ 65,50,35,20, plus 20 @ 10
Flushed out hips/quads from previous day=felt good.
Chest/upper back pumped up= also good.
Body weight @ 200 towards the end of my workout=Plazma weight! Probably about 195 for real; up 4-5 pounds since Jan 1st.
Saturday. Pump day after work.
–DB low Incline press: Hammer/Regular grip, 2x10each @ 45’s
– (Same) : Flyes/ Hammer/Reg 3x10each 2 45’s
–Chest supported row: 3x15@ 45’s
–1 arm DB rows: 2x10 each @ 65
–Shoulder pump: 2x30 reps
–OHP/laterals: 3x 10@45’s plus 10@ 20’s
–Pulldowns 3-ways: 3x 10 each @ 50
I believe a couple gals I know might call this a “vanity workout”. I’m cool with that.
That was a lot of burning in the upper back/delt/traps; need to get that into my Quads also. Been soaking up extra calories (see previous post), this past two weeks; trying to get more consistent.
Good training week. Played for a couple hours Friday before the gym; feeling groovy there also.
Tuesday 4.7.15
DE: 5x5@ 235
BE: 2@ 155/ 3@ 175
SQ: 5x5@ 185
OHP: " @ 135
Trap bar deads: 5@ 225/ 3@ 275, 295/ 8x3@ 315 (PR sets/reps?). Got stronger/smoother as I went. Better focus/technique.
Pulldowns 3-ways: 3 x 30 @ 50/80/120
Dips: 5x8 bw alternating with curls (?) 5x10@ 45,65,95,95,95
Very happy with the 8x3@315. I have to look back; I believe I did 5x3, 2 months ago, and barely got it done.
No lifting Wednesday; heavy days Thurs/Fri…
Progress on the trap bar DLs!
The meet is next week. I misinformed you. So sorry and I hope you read this before you venture off.
Thursday:
DE-5x5@245
BE-2x5@155/3x5@175
OHP-5x3@135
SQ–5x5@185
Seated Ham/Calf: 3x15each @ 120
Squats: 3@185,205,225,245/1 reps @ 275,295,315 (PR)…5x3@275
All the singles are to pins at 3/4 depth; fine for me.
Hip Ext–3x15
Seated Calf–3x10@90
RDL–3x10@185
Front SQ–3x10@185/ 15@135
All felt good; strong and smooth.
Friday:
Played a 2 1/2 hour ‘show’ before the gym.
SQ-5x5@185
OHP-5x5@135
DE–5x5@245
BE-3x5@155/2x5@185
High incline/3-ways: 3x40@ 30’s
Low incline DB press: 8@ 60,70,70,70,70
Dips: 4x10
Calf: 4x10
Seated Row: 3x30@ 50,65,65
Floor Press: 5x5@ 185 (short rest)
This took forever to get through; felt so-so, dragging a bit from allergies…Happy Spring !
Not feeling any of my work from the past week. Not the drumming or lifting, and I went pretty hard. Food, supps, and sleep must be doing the job.
Edit that: thinking back, wasn’t that tough training wise.
Anyway, took Wednesday off work; I have Tuesday, then three days off to lift/eat/sleep, and not much else. I’m home alone until Friday night, which is a needed break for many reasons.
So I shall plan a great week of training Monday night at work, and perhaps some drumming as well.
Four days of training.
Tuesday 4.14
BE–5x5@155
DE–5x5@245
Seated Ham curl: 4x20@120
Seated Calf : 4x10@120
Squats: 3x5@185/ 5@ 205,245/ 5x5@275 (low and easy).
Leg Press: 3x40 reps: 20@295+10@335+10@375
AD/AB : 4x10each@120
Pretty good for a ‘short’ session.
Wednesday.
SQ-3x5@185
DE-5x5@245
BE-2x5@155/3x5@185
DB low incline: 8@50,60/ 4x8@70’s (strong/smooth)
Hammer Incline: 8@185,205/ 5x5@225 (easy, should’ve ramped to 245)
Low incline bench: 3@165/ 3x6@185 (um…not great)
Ladder pushups: 2x40 (3 levels)
Lateral pump: 2x40: 20@30’s+10@15+10@8’s
OHP: 5@ 135/ 5x5@155 (very explosive, need more weight)
Rear delt pump: 2x70 reps; 40@30’s (swings)+20@15 (full)+10@8’s (full)
Felt great all the way; ‘pump’ sets got tough, had zero DOMS from the last two workouts.
Thursday 4.17
SQ-5x5@185
BE- 2@155/3@185
OHP- 3x5@135
Seated Rows: 2x40; 20@65+20@45 (pump)
Smith rows: 6@ 135,155,175,195/ 4x6@215 (explosive)
Pullovers: 10@30/ 4x10@40 (constant tension)
DB shrug: 3x12@ 50’s (3sec. pause at top)
RDL: 5@225/ 5x5@245 (explosive to lockout)
Very good. Felt strong and smooth.
Friday the 17th…screwed my days up somehow.
BE-2@155/3@185
Seated Ham- 4x15@120
Seated Calf–4x10@120
Dips: 4x10
Squat: 5x5@185
OHP: 5@95,115/ 1 rep @ 135,155, PR single@ 165 ( very strict), 5x3@ 135+10sec lockout/hold after each final rep.
Leg Press: 3x30 @ 480
Front squats a.k.a. Brute Squats: 6@135,185/ single rep @ 205,225,245…PR single @ 265/ 3x3@ 225.
Overall, a pretty good training week. Stayed mainly to plan, given the sometimes crowded gym.
***Brute/front squat PR @ 265. Who Knew? I had 10-15lbs. left in the tank; un-rack/re-rack was getting tough.
***Overhead press (strict) PR @ 165. I believe I hit a full-on push press @ 175 in February. So, strict press is better.
Was trying some Meadows’ Reactive Pump stuff, best I could. Pump sets, explosive,constant tension and the like. Felt good, and tough, while I was working but almost no DOMS at all…from anything. Good recovery/ bad training intensity…or a combination platter.
Onward and upward.
EDIT—Doms did set in. Sore Sunday (legs), weak in the knees Monday night, legs still weak Tuesday at the gym. Could hardly squat and attitude was crap; total waste of time.
All the leg work accumulated…looked full/pumped on Saturday, then proceeded to become weak and wobbly after that ! The Meadows stuff is tough, and perhaps I am ‘working hard’ despite what I may think.
Did a Meadows chest/shoulders, for the second time, today. Felt pretty good, but fatigue rises quick and the weights drop off. Just getting used to the routine/affect of the training I suppose.
More to follow.
Wednesday 4.22.15
DB Incline (smooth/hard)–ramp@ 50,50,60/ 4x8@ 70’s. Tough, got stronger.
Bench (explosive)–ramp@135,175, 205 to heavy/ 5x5@ 185. Pretty good.
Incline barbell (constant tension)–ramp@ 135,175/ 3x6@ 195. Hard but good.
Ladder Pushups-- set 1=25,10,10/ set 2= 20,7,7. Not quite what the plan calls for !!!
DB Laterals (seated, very strict, constant tension)–4x12@ 15’s. Barely got these with 15’s.
No time for the last two moves of the workout. Thursday/Friday will do Meadows legs/back respectively. I’m looking forward to it?