Standing press: 2 x 10 x Bar
65 x 5
85 x 5
95 x 5
105 x 5
120 x 5
135 x 15
120 x 5
105 x 15
Close grip Pull-downs : 5 x 10 x Some weight
Close grip Bench : 5 x 10 x 135… ehh might have went way to light on these by 50 lbs easily
( super seated band pull apart between sets)
Arm curls: 3 x 10 x don’t give a fuck
Well it been about a year and a half since I have done any over head work from the front mostly been doing them from behind the neck. Pretty damn sure I set my training max ridiculously low for these.
What kind of band do you use for pull-aparts? I use this weak stretchy yellow tube exercise band and it seems to really help my shoulders but I’m thinking about getting something better.
[quote]gorillavanilla wrote:
What kind of band do you use for pull-aparts? I use this weak stretchy yellow tube exercise band and it seems to really help my shoulders but I’m thinking about getting something better.[/quote] http://www.flexcart.com/members/elitefts/default.asp?cid=495&m=PD&pid=246
I like these … I bought a complete set several years ago when I started back into lifting.
Warm up: Foam rolling ,light stretching some shoulder mobility work
Squat: 2 x 10 x Bar
135 x 5
165 x 5
205 x 3
245 x 3
315 x 3
360 x 3
405 x 6… crap load still in the tank
3 x 5 x 315
SSB squats ( close stance) : 3 x 10 x 185
GM’s: 5 x 10 x 135
super set with
Standing band crunches: 5 x 10
EHH… Pretty much what Dan John would call punching the clock session. Heat index hit over 100 degrees Turning my garage into a easy bake oven so I wasn’t pushing it that hard today. Besides my “Mangina” was really starting to flair up.
[quote]gorillavanilla wrote:
What kind of band do you use for pull-aparts? I use this weak stretchy yellow tube exercise band and it seems to really help my shoulders but I’m thinking about getting something better.[/quote] http://www.flexcart.com/members/elitefts/default.asp?cid=495&m=PD&pid=246
I like these … I bought a complete set several years ago when I started back into lifting.[/quote]
Buy the heavier black version of EFS mini bands if you are going to be doing anything other than pull aparts. I bought a pair of the ones Bulldog is talking about and use them to bench against and they lasted about a month before they started to tear.
On a different note, no doubt it was too hot to push it today in a non air conditioned garage in the Midwest. I tried to push mow a ditch and under a couple of trees after I finished working out this afternoon and damn near overheated. Ended up in a cold shower for about 15 minutes trying to recover.
Are you thinking about the October Springfield meet at all?
[quote]gorillavanilla wrote:
What kind of band do you use for pull-aparts? I use this weak stretchy yellow tube exercise band and it seems to really help my shoulders but I’m thinking about getting something better.[/quote] http://www.flexcart.com/members/elitefts/default.asp?cid=495&m=PD&pid=246
I like these … I bought a complete set several years ago when I started back into lifting.[/quote]
Buy the heavier black version of EFS mini bands if you are going to be doing anything other than pull aparts. I bought a pair of the ones Bulldog is talking about and use them to bench against and they lasted about a month before they started to tear.
On a different note, no doubt it was too hot to push it today in a non air conditioned garage in the Midwest. I tried to push mow a ditch and under a couple of trees after I finished working out this afternoon and damn near overheated. Ended up in a cold shower for about 15 minutes trying to recover.
Are you thinking about the October Springfield meet at all?[/quote]
My bands are the old stretch bands set I bought from them several years ago and not the Elitefte ones just to clear that up was not aware of their quality.
Nope to answer your question… wont do NASA meets anytime soon and your aware of the reason. dakota on the other hand different story. I am going over to USPA or UPA.
Thanks I think I found out where to get good bands from a link site off MobilityWod. If you haven’t checked out MobilityWod please do because that site is awesome and I think essential for every athlete especially people who want to continue to move well like us older folk.
Dude how low did you set the OH Press? You are a monster on the OH press, thats waaaay tooo low, even if you havent done em in a while[/quote]
I dropped ALL my training maxes to a very low level. Dont fear after the end of this six week period I’m going to readjust them based on what im moving. Right now i am just feeling the old girl out. I purposely dropped the over head pressing even lower. Im not a 100% from the two tweaks I had which made me drop out of my meet peaking cycle. So im allowing my old carcass to readjust to the change in programming. I actual have a goal number I want to hit on the overheads before I put them on the back burner again for any meet peaking.
[quote]gorillavanilla wrote:
What kind of band do you use for pull-aparts? I use this weak stretchy yellow tube exercise band and it seems to really help my shoulders but I’m thinking about getting something better.[/quote] http://www.flexcart.com/members/elitefts/default.asp?cid=495&m=PD&pid=246
I like these … I bought a complete set several years ago when I started back into lifting.[/quote]
Buy the heavier black version of EFS mini bands if you are going to be doing anything other than pull aparts. I bought a pair of the ones Bulldog is talking about and use them to bench against and they lasted about a month before they started to tear.
On a different note, no doubt it was too hot to push it today in a non air conditioned garage in the Midwest. I tried to push mow a ditch and under a couple of trees after I finished working out this afternoon and damn near overheated. Ended up in a cold shower for about 15 minutes trying to recover.
Are you thinking about the October Springfield meet at all?[/quote]
My bands are the old stretch bands set I bought from them several years ago and not the Elitefte ones just to clear that up was not aware of their quality.
Nope to answer your question… wont do NASA meets anytime soon and your aware of the reason. dakota on the other hand different story. I am going over to USPA or UPA.
[/quote]
I am glad to hear Dakota may enter. You would be fine as well, way under the ratio but I understand your decision and would probably do the same thing in your situation.
I am glad to hear Dakota may enter. You would be fine as well, way under the ratio but I understand your decision and would probably do the same thing in your situation. [/quote]
Maybe under the ratio…BUT I cant think after looking into the whole thing that it will still give me a slight advantage over the rest of the Masters crew.
Warm up : Shit ton to get blood into the shoulders and lubricate the joints.
Bench: 2 x 20 x Bar
2 x 10 x 95
135 x 5
185 x 5
225 x 3
245 x 3
280 x 3
315 x 6… had several in the tank but shut it down at the first sign of discomfort in the left shoulder
3 x 8 x 245
Bent over rows: 5 x 10 x some weight
Arm curls: 3 x 10 x who cares
Push downs: 4 x 10 x some weight
Well it wasn’t as bad of a shit show as last week. Hopefully in a few weeks things will start running smoothly again.
[quote]chobbs wrote:
Where are you at in the good ole Hoosier state bulldog 9899?[/quote]
Half way between Indy and Cincinnati … Greensburg [/quote]
3A basketball state champs last year! Awesome lifting, gives me motivation that you can still be strong as an ox at a… wiser age
[quote]chobbs wrote:
Where are you at in the good ole Hoosier state bulldog 9899?[/quote]
Half way between Indy and Cincinnati … Greensburg [/quote]
3A basketball state champs last year! Awesome lifting, gives me motivation that you can still be strong as an ox at a… wiser age [/quote]
Yep…That would be the place. I was at Bankers life Field house when they won it. Oldest son on the FB squad.
If it motivate you even more… I’m still getting stronger slow as it may be
[quote]chobbs wrote:
Where are you at in the good ole Hoosier state bulldog 9899?[/quote]
Half way between Indy and Cincinnati … Greensburg [/quote]
3A basketball state champs last year! Awesome lifting, gives me motivation that you can still be strong as an ox at a… wiser age [/quote]
[quote]chobbs wrote:
Where are you at in the good ole Hoosier state bulldog 9899?[/quote]
Half way between Indy and Cincinnati … Greensburg [/quote]
3A basketball state champs last year! Awesome lifting, gives me motivation that you can still be strong as an ox at a… wiser age [/quote]
Lol! good catch!
[/quote]
Well Matty… he didnt say old
Dead lift: Few warm up sets
speed pulls: 5 x 2 x 315
360 x 1
405 x 6 … kept a few in the tank
360 x 3
315 x 10… again kept a few in the tank
GHR : 3 x 10
Farmers walks : Trap Bar 2 x 100 feet x 315
1 x 100 feet x 405
Standing Band Crunches: 5 x 10
Well I was scheduled to lift until Monday but I had a wild hair up my ass.
I decided to go with option B in regards to what Jim Wendler suggest in Beyond 5/3/1 in regards to implementing dynamic work on pulls. It allowed me to focus on being explosive and work on my form before I start pulling my heavy sets. I also decided to throw Farmer walks into the mix since I haven’t done them in two years. Just because I enjoy them.
[quote]JoeGood wrote:
Which 5/3/1 variant are you using? I’m going to go back to it when my goofy self made program stops working but I can’t decided which version to run.[/quote]
Pretty much going back to doing before hand while implementing a few new options. Still staying with the 3 day a week with the 4 lift rotation. Along with first set last set protocol either multi sets or AMRP plus a joker set from time to time. Also going to implement dynamic pulls on my dead day and of course doing the deload every 6 weeks.[/quote]
Oh yeah, the six week delaods make a lot more sense.
