Why wouldn’t Cass just do push-pull if he can’t squat deep enough?
Can’t take Coan’s record if not full power.
Of course on the full power answer.
Bench accessories
Stability bench
3x20
Swiss bar
3x10
Kb OHP
1x10
T-bar row
3x10
Band Pressdown
150
Rehashing meet day w/teammates.
1x1
The gauntlet has been thrown down. Couple 40 yr old 220s want to challenge me and another 50+ 220 to a combined total or combined wilks at our next meet. Losers buy dinner. May have to call my doc to get my test levels checked.
7am DL (2" blocks)
1x3 340
1x3 380
2x1 415
camber bar GM
5x5
reverse hyper
3x10
knew this AM would be “different”. not up at that time ever. we agreed as a group on 8am next Saturday.
congrats on running a good meet
Id throw that guantlet right back.
Bench accessories
Stability bench
3x20
KB OHP
2x10
Swiss Bar CGBP
3x10
TBar row
3x10
Band Pressdown
150
Appointment with magic fingers on Thurs @ 6pm. She will root the knots out of hips, psoas and lower back.
She wants to get me in before squats in Saturday. I am finally sick & tired of being sick & tired …and hurt.
Wish me luck. This is gonna hurt like a beyatch, which is how I will probably scream.
Bench (trying to get more volume). Lowered working max. Ramping weights ala Wendler’s.
1x5. 185
3x5. 205
5x5. 220
TBar row
3x5
Band Pressdown
100
Met with happy fingers last night. Stretching - put me into pretzel positions. My ROM is shit. My hamstrings very tight.
Felt great after leaving. This AM feel like been in car wreck. Normal for day after treatment.
Will meet up after Saturday squat/DL, so she can work on me warm. She promises to be more massage oriented on this one. Crap!
Will celebrate April Fool wedding anniversary with Mrs. HawkCapt. Reservations tonite @ 8pm. I see a 18oz bone-in Ribeye in my immediate future.
Squats
1x5. 175
3x5. 205
5x5. 240
Band GM
3x10
Squats were light. Focusing on form and depth. Training partner helped with cues. I have missed that. Really focused on driving knees out.
Having an eye to perfect your form can be invaluable. Think I need to visit some therapy with the magic fingers working on my aching body and waning mobility.
Accessories
PVC bar bench
3x20
KB OHP
2x19
TBar row
3x10
DB Curl
4x10
Band Pressdown
150
Teammate purchasing Tsunami/Bamboo bar. Should have it 2 weeks.
Met with Magic Fingers after today’s lifting. She had to cancel yesterday. She stretched me out and manipulated hips/ legs. Gonna net 2x/week. She wants to see me Saturdays after Squat/DL.
New GHR showed up. We were able to get rid of our home-made GHR. Gym expansion delayed. The mall where we reside is finished up electrical and sprinklers. Couple weeks and we should have our expanded space. Our treadmill apparently caught on fire. Luckily fireman teammate was on site to put it out of its misery. No idea what happened. It’s not like the damn thing got used.
bench (deload)
5x5 205
bb row
3x10
band pressdown
100
Hawk, thank you kindly for dropping that note in my log regarding the Monolift. Much appreciated.
DL
1x5. 260
3x5. 300
5x5. 340
Cambered Bar GM
5x5
Getting hips &legs stretched out afterward.
Magic Fingers said noted improvement in hamstring strech. Hammies not near as tight as previous. Hips opening up better. Will start to do active stretching next sessions. She wants me to start glute rolling on lacrosse ball.
Accessories
Hurricane Bar w/#
3x20
KB OHP
3x10
Meadows Row
3x10
BB Curl
1x20
Band Pressdown
150
Have to say I do glute and hamstring rolling on my lacrosse ball almost daily. Always do it on a hard wood chair and have to say the deep tissue work is awesome.
Bench
1x5. 165
3x5. 190
5x5. 220
Band Pressdown
100
Start golf league on Sunday with teammate. Haven’t played competitive round in years. Have only played in a couple best balls over the summer. This should be interesting.
Squats
1x5. 195
3x5. 220
5x5. 255
Cambered Bar GM
5x5
Strech out by magic fingers after lifting. She’s encouraged by improvement in mobility. I am, too.