yesterday
treadmill 20 minutes
football bar floor press bar x 15, 135/185/225/245/275 x 6
hammer bench 90 x 15, 180 x 8, 180 plus monster mini x 8, 180 w/ monter and average mini x 8, 230 w/monster and avg x 5, 180 + bands times 6
that was it, ran out of time, will have to sneak in some arm work later this week
yesterday
elliptical 30 min
today
elliptical 20 min
rev grip pulldown 7 set up to heavy 8
seated low row 7 sets up to heavy 9
hammer high row same weight all sets 5 x 8-10
back ext 5 x 8 db shrug 5 x 12
seated leg curl 5 x 10-15 machine preacher curl 5 x 12
Friday
elliptical 30
db bench 60s/70s/80s/80s x 15
nuetral machine incline 4 x 10
rear delt 4 x 12
pullaparts 4 x 20
laterals 5 x 10
hammer strength dip 5 x 6-10
overhead ext 4 x 8-10
Saturday
25 elliptical
25 tread
yesterday
was going to go squat, but traffic/rain rerouted me to commercial gym
also felt like crap
decided to try front squats
they felt horrible
did an arm workout instead
going to go squat later
squeezed squats in before kids soccer
ssb yoke bar to low box bar x 10, 170,260,350 x 3, 350 + 50/100/150/200/250 in chains x 3
that was it
squeezed in quite a bit
good work
Plan was to start off with football bench, but there was noone in the gym to spot or hand off, so instead:
Viking press (first time ever) 45 x 15, 90 x 10, 135 x 5, 160 x 3, x 3, 135 x 5
well, I suck at these, but they don’t hurt my shoulder, so I will keep them in the rotation
close grip bench with fat football bar 135 x 20, 185 x 20, 225 x 10, 245 x 8
hammer curl w/fat football bar 5 x 8-15
face pulls 5 x 10-15
Way to keep at it Pete. I like all the higher rep stuff you’ve been doing. Get you all swoll.
last few
Friday
30 min elliptical
Saturday
leg press 7x 15
vgrip pulldown 7 x 8-12
db row 4 x 8
back ext 4 x 10
Sunday
my youngest turned 4, had a great bday party with him, it ended with my sister giving him a sleeping bag, which he then set up in her room and fell asleep
Today
treadmill 15 min
football bar bench bar x 10, 135 x 10, 185 x 8, 225/275/295 x 3
felt a tug on right tricep (one that tore) so shut it down. also the guy spotting was annoying the shit out of me. we should be friends, we are the same age, both grew up in the Minneapolis punk scene, etc. but he is a close talker, and doesn’t have any social filters it appears, and he also doesn’t comprehend what injuries are. he just got into lifting maybe four years ago so his body doesn’t have the wear and tear of the 30 years I have. I really didn’t want to explain that when you tear shit it can take a long time to get back, and that I really should go under the knife, but he forced that out of me eventually lol
db bench 5 x 10 these felt natural for first time in a long time, time to start upping the weight from 80s
overhead ext 5 x 12-15
laterals 5 x 12-15
long work day, then long commute to gym. it was a fuggen sauna in there, and I felt tight and twisted
safety bar box squat to low box, close stance bar x 10, 170 x 6, 260 x 3, 350 x 2, 440 x 2, 490 x 8 some sort of PR
all sets felt like shit except the last. stopped a couple reps short of failure, need to keep riding the easy strength leaps anyway I can until I get back to ‘normal’
stiff legs from 2 pin, no belt 225/315/405/495/585 x 3
moved too slow through squats, no time for assistance
Hell of a SSB squat set:490 x 8 off the low box. And, the no-belt squats are great too.
treadmill steep incline 10 min
viking press 45 x 15, 90 x 5, 135 x 3, 165 x 5 (+2 and 5lb over last week) 135 x 8 (+3) 90 x 12
fat bar curls 5 x 10-15
pullaparts 5 x15-20
hammer inclines, close grip 5 x 8
face pulls 5 x 12
rope down/ext 3 x 10-15/8-10
tate pressdown finisher 3 x 24
rev cable curl/cable curl/rope hammer curl 3 times through, bunch of reps
thanks gv
Friday
elliptical 20 min
gms wu then 3 x 8 w 225, very slow and controlled
bent rows wu then 3 x 8 w 275
leg press 5 x 12-15
rev grip pulldown 5 x 8-10
seated row 3 x 10
cable abs 3 x 10
Sunday
football bar bench bar x 15, 135 x 10 x 2, 185 x 8, 225 x 5, 3 x 5 w 275
tri ext w football bar 5 x 10, 135 x 20 sec between sets
db bench 3 x 10 w 90s
hammer strength bench 3 x 10
pressdown 4 x 15-20
up row 4 x 8-10
happy birthday to your youngest.
good ssb squats.
looks like a good ammount of upper volume as well.
brotard, getting back to getting strengf
today was a needed deload
fucked around with buffola bar to low box, worked up to 325 x 5, need to do these out of the mono next time, much closer to real squatting than with yoke bar, still a little strain on shoulder
ghr 4 x 8
db shrugs 4 x 12
cable abs 4 x 8
calves 4 x 12
Tuesday nuffin
Wednesday 30 min elliptical
Thursday
went to see sleep doctore as follow up to apnea, ended up getting poked and prodded for two and a half hours. was starving so hit up coop across from gym, loaded up on pulled pork, rice and beans, etc. then felt too full to lift, but did the following
pull aparts 10 x 15-20
viking press warm ups up to 182.25 x 3, which is about a 20lb pr. then 135 x 15.
fat bar curl 4 x 10
straight bar pressdown 4 x 12-15
overhead ext 4 x 12-15
hammer strengf preacher 4 x 10
that was it. but nice pr.
Friday the fourf - nuffin good in my behavior
Today:
First day training new client. x mma, x roller derby, current x fitter, wants to do a meet.
I couldn’t squat high in front of her so I did the following:
ssb to box 2 inches below depth worked up to 540 x 1. I felt like shit today due to dieretics and yesterdays food consumption, so was happy to get this easy
stiff legs from 2 pin, no belt: worked up to 675 x 3. 90 lbs over last time. still felt sucky
ghr 3 x 6
her:
watched form up to 135 on squat, then inserted low box (about 1 inch below usapl depth) plus band around knees. she needs to push out at the knees a lot more. then 5 x 3 with band around knees and box @ 135. then 3 x 3 w 95, same set up, as she was getting fatigued.
dl: up to 225 for 3, then three singles at 225
then dropped down to 135 for 5 x 3 + 50 in chains for speed work. she thought I was joking, but worked through it and she was DONE. tried to get her on GHR, didn’t push it too hard lol
first time training a female, and first time training anyone in years. see how it goes. Biggest falldown when training someone for PL is cathching them doing lots of extra stuff. I know she is playing soccer, doing xfit, etc and won’t stop so I am going to take that into consideration in her programming instead of demanding focus, for now. I actually think that will be fine until we zero in on a meet.
I didn’t know you trained people!
a week off due to travel for work, then cub scout camp out.
yesterday: after hiking maybe 20 some miles in two days decided to break myself in gradually
elliptical 5 min
hammer strength iso lateral row 6 x 8-15
rev grip pulldown 7 x 8-10
hammer curls w/ fat grip football bar 8 x 8-15
face pulls/cable abs/ghr 4 x 8-10
then went and celebrated my birthday on a patio with some fine tattooed women and their dog. then I got brotardscience to buy me dinner, since he is in town. he is simply way too handsome of a man for his own good, downright dreamy, but a sarcastic ahole on top of it. we sat and made fun of everyone on this site for hours lol. not really, but really
yesterday
football bar bench bar x 20, 20, 135 x 10, 205 x 6, 205 + 50 chains, 100 chains x 3, +150 in chains x 1, + 100 in chains x 6
viking press 4 x 8 w/135
db bench 5 x 10 w 90s
rollings tris 4 x 8 w 70s
circuit: rope down, rope extension, lateral, band fly, band pull apart x 5 each for high reps
band pressdown 2 x 30