Today
fs 45x5, 115, 165 180, 190, 200, 210
180x10, 180x6, 190x4, 195x2
ghr 4 sets of 12
back extensions x10
mps 75x5 x 5 sets
today
pull ups 10 sets of 7
today
ssb squats 165x5 x 5 sets
wide stance ssb sqauts 105x9x9 sets
t bar walks with 155- a handful of trips, longest one was 1:34 seconds. Did it for a few songs on and off.
back extensions x 60
Got my croc worked on today. Its a cool Indian glarial tattoo. It has taken me a long time to feel like I wanted to add color, its just so cool as an outline! I have high hope for it. Not ready for pictures yet but I think its going to be my favorite.
warmer today and I think spring is going to fast forward to summer-- and the sketters are out. This mornings walk at 7:30 had swarms of em…and I’ve been bitten on face, head and neck. GROSS
today
fs 45x5, 115, 155, 175, 195, 205, 215
180x10, 190x4, 190x3 x 4 sets, 195x2 x2 sets
anderson zerchers 155x8, 185x8, 205x8, 225x8, 245 x 6
regular zerchers 135x5, 185x5
the derrick thing x 10
ghr’s 4 sets of 10
mp’s 80x5 x 4 sets
over head carries clean up then walk 80#, 90#, 99# x 1 minute x 2 sets each
today
deads 45x8, 135, 185, 225, 255, 275, 295, 305, 315
265x5 x 4 sets
back extensions with hold on top x15, x20, x20
today
fs 45x8, 115, 155, 175, 195, 205, 215
185x10, 195x4 x 3sets, 195 x3 x 2 sets, 200x2
ghrs x 10 ss with back extensions wit hold up top x10 x 4 sets
Those front squat numbers look strong, I wouldn’t be surprised if you aren’t setting some big PR’s soon
:D!!! Thanks SCOTTO!
I have kinda come full circle on my lifting thoughts. I am not very hungry for PR’s here the last few months- though of course would not mind!- but aiming for longevity. I seriously feel grateful to acquire the hard lesson being an injured fool gave me. Live to lift another day no matter what weight it is!
A broomstick? GREAT! A loaded bar, freaking fantastic!! Its so much better then nothing by hundreds and hundreds of percentages!!! Lifting is an achievement in and of itself, no good better best, its all always fabulous!!
My injury scared me enough that I don’t even really doubt that this feeling of grateful triumph will ever need reminding of. I am lucky! Its come to that. I hope everyone has a bit of this feeling. The fact that we lift is THAT cool. It totally is.
yesterdays pull ups
10 sets of 7
today
ssb squats barx5, 115, 145, 155, 175x5 x 5 sets
wide stance ssb squats bar x 5, 95, 115 x 8 x 10 sets
ssb squats 115, 135, 155, 175, 190
trap bar walks 175 x misc distances a trips.
trap bar walks 185 x a smaller amount of distance n trips
195 x smaller still amount of distance and trips
back extensions x 65
HOT today… I guess it goes form winter forever to summer. No spring this time. Sunday was snow…today 80.
So me n Mossi had a shorter walk, I am not into blazing heat first thing when I wake up. Or any time if I am forced to be outside. I’m fine hot inside…fuck no hot and I am in the full force of the sun
Was also a bit tired today
Fs 45x8, 115, 155, 175,195, 205, 210
185x8, 185x5 x 3 sets, 185x4, 185
anderson zerchers 135x3, 205 x4, 225 x3
that’s that.
today
deads
45x10, 185, 225, 255, 275, 300, 310
275x4 x 3 sets, 285x3 x 3 sets
how are you coming with the “derrick”? is it a worthwhile piece of equipment or an expensive tony little “gazelle”?
Hey Silverbood! I used it again on saturday and it was cool–supersetted it with some back extensions and regular ghrs. I say its a bit…well I dunno. I’d rather they got another ghr but no one uses the ghr as it is so its fine! Let the gym owner send some dough I guess! I’ll use it again too, and try less and less wt! Not a waste of time though as a bw accessory–and I still could be doing it incorrectly.
Only complaint now is its loosing its padding on the ankles already so its SUPER tight fit, but hey, its ok. Not my money spent on it!
Took tuesday off the gym and slept in. No real reason except the usually easy alarm to get for-it early at 3:45a but usually not a big deal at all I am that excited to get up to lift- I slept on. I didn’t even get up early to go on a long walk with Moss and slept until the last minute possible to get get to work on time. I feel ok with it.
Moss is getting mature now its such a delight! He does this thing were he lays down and doesn’t move around and is perfectly happy with it-- as in napping and sleeping like a dog --being an adult! SUCH A WONDERFUL THING! I l like to hold and kiss puppies but I like dogs so much better!! :D!! He’s for sure at least a year old now since he was at the youngest 10 weeks old when I adopted him in late May last year. God I love that dog, just so lucky to have him!
today
fs 45x7, 115, 155, 175, 195, 205, 215
190x8, 190x5 x 3 sets, 190x4
anderson zerchers 135x5, 185x5, 205x5, 225x5, 245x4 x 4 sets, 225x8
mp’s 70x7, 70x8, 70x7 x 2 sets
ss with back extensions x25 x 4 sets last 2 sets held up top for a few seconds
did some DERRICK exercise thing
Holy front squats, batman! I’m impressed as always with the numbers you put up…
And welcome to the best next years with your pooch. I adopted mine as adult dogs because puppies, however heart-melting, are such a time suck. Dogs are just the best.
Your numbers are back up, and zerchers even!
Nice work.
Numbers are looking strong. Lifting at 0345 seems pretty ambitious, I admire that dedication.
Your front squats are as phenomenal as ever. How are deadlifts feeling?
Hey Mighty Matron!! :D!! Thanks!! And MAN do I whole heartedly agree with you!! Its so great having a mature pooper!! :D!!!
:D!!! Thanks 2B!!! I appreciate it! :D!!! Yeah a buddy of mine has returned to the gym from a hiatus and I mentioned trying zerchers–he’s hooked now. And it makes me more jazzed to do em too! GREAT exercise, makes you tired and feel a kinda deep satisfying fatigue no matter the wt, I feel at least. And easy on people with back injuries!!
Thanks HKD! I I found the only way I’ll get any lifting in during the work week is to go before work so its actually working out really well. Its surprisingly not a big deal wot get up early…3:45 used to be my bed time not to long ago… Times have changed.
Hey Csulli~!..oh well…you kinda hit in on the deadlifts. I am not sure how they are going besides slowly. I’m very very tentative on them. Getting 315 two weeks ago was a nice treat. I probably don’t train them as hard as needed to get them back in a beefy way. I…just am super scared still.
I’m hoping to get back and achieve a new pr but…not envisioning it any time soon.
Today
ssb squats 185x4 x5 sets
wide stance ssb 125x9x8 sets, 125x5
trap bar carries 205 x 4 trips a good distance no idea how long
back extensions
tricep stuff
The trap bar walks I really am seeing a change from in my body. They make your lats pop out and your obliques too–HIGHLY recommended. My body really responds t them in a nice muscularly way.
The overhead carries I like too a lot but I stepped off em because I started to get weird radial nerve tingles a few days after. No pain, and it went away but it was way distracting to feel while I was in bed or at work…stuff like that makes me panic and get anxious and unable to ignore it. But its gone so that was probably the cause.
The ssb squats I am going to drop the wt on. I think the sets were high, its hard to get a good idea and there’s no good spot to film em. They felt high is enough for me.
Started the coan phillipi deadlift program. Can’t hurt.
deads 45, 135, 185, 225, 255, 280
290x2
speed deads 225x3 x 8 sets
4 circuits of sldl 135x8
bent over rows 85x8
lat pull downs x8
Supposed to do gm’s with this but I know for a fact my back won’t tolerate gm’s. I did extensions instead.
then some back extensions 4 sets of 25
today
fs 45x6, 115, 155, 175, 195, 205, 2120, 215
190x7, 200x2 x 7 sets
ghrs 2 x 10
back extensions
mps bar x10, 70x5, 75x5, 80x4