Tuesday
Giant yoke bar box squat, worked up to 530 x 1, then shut it down. Had been on heavy dose of dieuretic, and was too crampy, and felt injury prone
ghr 4 sets
cable abs 4 sets
now on the road and probably won’t train again until next week.
[quote]hawkcapt1912 wrote:
Pete, I can relate to your situation. Finding balance between the kids, job, and training while alleviating the bullshit is taxing, but very worthwhile. I leaned heavily on family and friends. I’m grateful to this day that they were in my life. I wouldn’t be where I am at today without them. Now, go deadlift or play with the kids!
What new gym were you at? I know you frequent Los C.
[/quote]
Vault Fitness, out in the burbs
After a long week of travel actually felt beat to shit going in last night. It was late for me, which will be more common than not for awhile with my schedule. Just kind of primed the pump to see how the elbow was feeling.
incline w/football bar, warm ups than 4 x 6 w/ 185. Light, but felt good
dips 2 x 4, elbow couldn’t handle these
hammer strength bench 4 x 8
over head extension 4 x 10-12
rope down/ext 2 12 each
rev grip pressdown 4 x 10-12
last night another short late one
rotator bar pulldown 6 x 8-10
hammerstrength unilateral row 4 x 10
cable rev curls/cable curls 5 x 8-10
face pulls 4 x 10
will be adding more volume as I get used to training this late, plus still run down from last week of travel
Looks like you’re burning the candle at both ends. That is tough.
GV I have been burning it and both ends for years. Right now I am trying to focus in on quality sleep, and better nutrition, to balance it out. When work and life stress hits those two tend to go out the window.
So my beloved Los Campeones has opened a second location, still down in the hood, just in a more gentrified part of the hood. So far numerous good racks, two comp benches, dumbells up to 180, and a huge basement of astroturf with sleds, prowler, yokes, farmers implements, etc. Still lots of stuff to come in but this place is awesome, and a much shorter drive during rush hour for me right now.
ME lower
front squat bar x 5 x 2, 135 x 5 x 2, 225 x 3, 315 add reverse avg band x 3, 405 x 2, 495 x 1, 495 x 1.
ok, this sucked, but apparently since the new rack wasn’t bolted down I was carrying the whole rack with me, via the attached bands. That being said I guess I am happy with this. I do need to find my knee sleeves or buy some new ones, I need that extra stability for fronts especially.
ghr w yoke bar 225 x 8 x 3
prowler sprints 50lb x 50yd x 6
ghr/cable abs/leg ext 3 sets each
[quote]PeteS wrote:
I do need to find my knee sleeves or buy some new ones, I need that extra stability for fronts especially.
[/quote]
I hear good things about the new SBDs.
stressed out last few days. my brother is having some heart failure issues, mom back in the hospital, work a bitch. fortunately weekend with kids helped level things out
Saturday
brought kids to new los campeones, this is what I did
pullaparts x 50
db bench 50s/60s/70s/80s/90s/100s/110s x 8 x 2, 90s x 20
close grip bench 5 x 8 w/185, slow and cotrolled, working on correcting set up
unilateral pulldowns 5 x 8
pressdowns, dumbell up rows, rope hammer curls 5 sets each
battle rops x 30 sec x 3
backward sled drag with rear delt raise x 2
Today
yoke bar de box squat 8 x 2 @ 330
speed pulls 315 plus light bands 4 x 1 conentional, 4 x 1 sumo
circuit
unilateral leg press
ghr
cable abs
db shrugs
4 sets each
prowler 50lb x 40yrd x 8
light session but everything felt really good
yesterday nothing, worked from home with sick 8 year old in tow. today, again worked from home then ran to do this:
swiss bar inclines bar x 30, 135 x 10, 185 x 3, x 3, 205/225/255 x 3. all felt good, new ME movement so shut it down there
seated overhead pin pressed from eye level 135/155/175/195/195 x 4 first time doing these, recommended for some of my week points/rehab
bent rows 135/225/315 x 5 x 3
done, ran out of time
Looks like your back strength is doing well with those bent rows.
down with sinus issues last couple of days, scraped myself together to get in for a little pulling last night. pulled sumo raw. I suck at pulling sumo, my logic here was I felt like shit so pulling anything sumo would be a pr. I don’t think I have tried a max sumo in 5 years.
135 x 5, x 5, 225 x 3, 315 x 3, 405 x 2, 495 x 1, 545 x 1
that was it, went home and slept another 10 hours
Friday
short on time, wanted some quick conditioning
Butcher sprint 50 x 40 yrd x 5
alternated w
farmers walk, handles plus 90 x 40 yrd x 5
battle ropes x 40 sec x 3
cable abs 4 x 8
saturday
pullaparts w/avg band 5 x 30
speed bench w swiss bar 8 x 3 w 135 plus dbl minis
db bench 90s x 8, 120s x 6, this is a huge pr mentally, I had a lot more in the tank, but I thought I would break something lol. everything felt good
circuit one
tri ext w/ swiss bar
pec deck
front raise w/ barbell
v grip pulldown
4 x 8-12 each
circuit 2
rope down
rope ext
face pull
rope hammer curls
4 x 10-15 each
machine preacher 3 x 15
Friday
short on time, wanted some quick conditioning
Butcher sprint 50 x 40 yrd x 5
alternated w
farmers walk, handles plus 90 x 40 yrd x 5
battle ropes x 40 sec x 3
cable abs 4 x 8
saturday
pullaparts w/avg band 5 x 30
speed bench w swiss bar 8 x 3 w 135 plus dbl minis
db bench 90s x 8, 120s x 6, this is a huge pr mentally, I had a lot more in the tank, but I thought I would break something lol. everything felt good
circuit one
tri ext w/ swiss bar
pec deck
front raise w/ barbell
v grip pulldown
4 x 8-12 each
circuit 2
rope down
rope ext
face pull
rope hammer curls
4 x 10-15 each
machine preacher 3 x 15
Tons of good work piling up here.
Yesterday’s training got moved to today, got caught up running around with kids, and then had to bring 8 year olds homework back over to his mom’s because I forgot it. No biggie. felt more ready today
DE box squat w/yoke bar, warm ups then 330 x 3 x 2, 380 x 3 x 2, 420 x 2 x 2
circuit
cable abs
hack squat
ghr
dbell shrugs
through 4 x
prowler sprint 40 yrds x 8
all done in less than an hour, felt very good despite this fuggen sinus infection
I see allot of good sessions and allot of stress
Good work
Empathy in big doses here my friend
Hang tough
Thanks brotard, training is progressively getting better, body is feeling better, nutrition and recovery and stress management right now are key for me to get back on the platform, and also to be healthy and not a walking stressed out bloated piece of shit. each week is better, but with occasional set backs
long work day then had some other obligations kept me from the gym until 7:30. I hate training late, fucks me up for days, so I kept it short and sweet in true conjugate ME fashion
ME upper
no spotters so picked the following
dead bench from pins, about 1/2 board height 135 x 10, 185/225/275 x 3, 315 x 1, missed at lockout on number two. But this was on a shitty bench with a shitty oly bar, with a closish grip, so this is HUGE again mentally, no tri, elbow, or shoulder pain. Booyah!
closer grip dead stop 225 x 10
that was it, in and out in 30 minutes. Have scheduled more conditioning/strongman stuff tomorrow, hopefully will be able to fit in some other assistance stuff as well.
Looking strong Pete. Congrats on the no shoulder pain!
Side note: I bumped into a friend from high school, and he sent me a link to his music server with maybe the biggest collection of old-school HC music I have ever seen. I am looking forward to figuring out how to download it and have it blaring in my truck.