7/22/09 (RE Lower)
A. Zercher Squats 135x10,225x5,275x3, 325x8,8, 335x8
B. GHR’s 25# 3x8
C. Calf Raises
D. Abs
Off to the World Series (little league) tomorrow
Thx kmc
7/26/09 (ME Upper):
A. 2 Board BP 135x10, 225x5, 250x3, 275x2, 300x1, 325x1, 340x1, 350x0
B. Green Band Reverse BP 400x3, 405x3, 410x1
C. One arm DB Floor Press Left 120x5/ Right 115x4
D1. DB Rows 120x8,8,8
Superset with
D2. DB Rear Delts 30x8,8,8
E. Trap Bar Shrugs 285x8,8,8
F. Banded Tri Pressdowns (Purple)x20,20,20
G. Grip
H. Rehab
7/27/09 (ME Lower)
A. Deadlifts 135x10, 225x5, 315x3, 405x2, 495x1, 545x1, 565x1 (Had at least 20 more pounds in me, but a PR since surgery so stopped here)
B. Speed Squats doubled minis 225x1 for eight sets of 3(easy and quick)
C. Leg Curls 120x10,10,10
D. Calves
E. Abs
Really nice DLs, BB! Nice board presses as well. Looking great.
Congrats on the PR.
Thanks strick. Pluggin along slow and steady.
7/29/09 (RE Upper):
A. DB BP 90x11,10,10
B1. Lat Pulls 210x8,8,8
Superset with
B2. Band Pull Aparts x20,20,20
C. DB Side Laterals Left 30x8,8,8 Right 15x7,8,7
D. DB Shrugs 120x8,8,8
E. DB Preacher Curls 45x8,8,8
F. Grip
G. Abs
H. Rehab
7/30/09 (RE Lower)
A. SB Box Squats (2" below parallel) 65x10, 155x8, 245x5, 315x8,8, 325x8
B. GHR’s 30# 3x8
C. Calf Raises
D. Abs
8/2/09 (ME Upper):
A. Football Bar Presses with 2 chains 50x10, 100x5, 140x3, 190x1, 210x1, 220x1, 230x0,1
B. Floor Press with 1 Chain 290x3, 295x3, 300x2
C. One arm DB Floor Press Left 120x5/ Right 115x5 (Finally up to 120 with right arm)
D1. Seated Cable Row 230x8,8,8
Superset with
D2. DB Rear Delts 30x8,8,8
E. BB Shrugs 295x8,8,315x8
F. Banded Tri Pressdowns (Purple)x20,20,20
G. Grip
H. Rehab
BB- Looking back over your log, you’re like a machine. Not a lot of commentary, just the facts.
Looking good…
8/3/09 (ME Lower)
A. SB Box Squats (2" below parallel) 65x10, 155x8, 245x5, 295x3, 335x1, 385x1, 410x1
B. Speed Deads with quaded minis 315x1 for eight sets
C. Leg Curls 120x10,10,10
D. Calves
E. Abs
8/5/09 (RE Upper):
A. BP 135x10, 225x12,12 235x9 (Slowly pluggin up there)
B1. Reverese Lat Pulls 210x8,8,8
Superset with
B2. Band Pull Aparts x20,20,20
C. DB Side Laterals Left 30x8,8,8 Right 15x8,8,7
D. DB Shrugs 120x8,8,8
E. DB Conc Curls 45x8,8,8
F. Grip
G. Abs
H. Rehab
8/6/09 (RE Lower)
A. SB Box Squats (2" below parallel) 65x10, 155x8, 245x5, 325x8,8, 335x6
B. GHR’s 30# 3x8
C. Calf Raises
D. Abs
LOL Strick…No actually love to shoot the shit and talk up lifting. I’ve just been so busy lately. I have four kids and all four are athletes. My oldest daughter had district softball tourney, state, and the World Series with our week to the beach sandwiched in. She came right back from the World Series and started Middle School softball. My two boys are starting up with football and I’m one of the coaches. Fit in a job and lifting and I hardly have the time to post now. I love to lift, but right now it’s hard to get overly excited about my numbers til I can get them back up in th range that will make me competitive again.
Powerlifting has always been a self-competitive sport for me. I can’t control what anyone else can lift, so the idea is to be as strong as I can possibly be. Until I get back up to numbers that are good for me (PR’s) then I don’t have any desire to compete. The competition is what I really love…competing against myself and at times the odds. Thanks for reading
I can’t imagine four kids. My two play hockey and baseball and that keeps us busy as hell. I can’t believe you have time to lift at all with all that.
I have two, and one doesn’t even live with me now, and I feel like a one armed paperhanger most of the time…
Good grief. I’m surprised that you have time to post at all. My three monopolize my time and they aren’t even in sports yet! More power to you (figuratively and literaly). That makes the workouts that much more impressive and the dedication that much more evident.
I like your view on competition. In the end, I have always felt that others provide a view of what a “person” can achieve, but the real competition is internal. How far can I push myself and what is the best way to do it. Not that stepping up on a podium and collecting hardware is a bad side benefit…
I agree completely Strick. I’d rather come in last place a set a PR than 1st and have a bad day. Of course, it’s best to set a PR and win.
8/9/09 (ME Upper):
A. Football Bar Presses with 2 chains 50x10, 100x5, 140x3, 190x1, 215x1, 230x1, 240x1
B. Floor Press with 1 Chain 305x2, 305x2, 300x2
C. One arm DB Floor Press Left 120x5/ Right 120x1
D1. Seated Cable Row 230x8,8,8
Superset with
D2. DB Rear Delts 30x8,8,8
E. BB Shrugs 315x8,8,8
F. Banded Tri Pressdowns (Purple)x20,20,20
G. Grip
H. Rehab