ME Bench
CGBP
1x5 185
1x5 205
1x3 225
1x3 240
1x1.5 250
DB OHP
4x8
BB Row
5x5
Skull crusher
3x12
Band press down
100
Did tomorrow’s work tonite. Have several friends lifting tomorrow in a NASA meet. Will be helping them.
Squat (walk weight out)
1x5 275
1x5 315
1x5 345
DE Sumo DL (fat bar)
8x2 225 + 40# chain
GM
4x8
Reverse Hyper
3x10
KB Swing
3x12
DE Bench
8x2 185
OHP
5x5
BB Row
5x3
Tri Pushdown
5x5
Tri Band Pressdown
100
DL
worked up to 425 x 3
SQ
8x2 225
GM
5x8
Hope the new job is going well. Looks like good lifting going on in spite of the tumult.
ME bench
worked up to:
245 x3, 265 x 1.5
My bench form and weights have regressed. I’m shifting my weight on the bench. Am considering going back to trusty 5x5 for bench. The good news is that my old training partner will be rejoining after some medical issues. He’s gone from a 275 to a 242, in a good way.
bb row
5x10
tri pushdown
4x6
band pressdown
100
Looks like some of our crew is traveling 2 hours north on Black Friday to bench with the North Iowa Power crew. Will be a privilege to get some tips from Jake Prazak & Dan Grauerholz, et al. This comes at an opportune time as my bench has been sucking.
squat (walk weight out)
worked to 335, 350, 375 x2
sloppy 405 x1. fought the weight on the way down, cut @ 1-2" high, got forward and ending up doing half-assed gm.
dl
8x2 225. alternated b/t conv and sumo
camber bar gm
5x3
Our Okie DL bar snapped at the collar. Looking to replace that and get a new squat bar. In the process of raising funds.
Looking at possible gym property tomorrow. I’ve been told it’s in the basement of a warehouse. It has a freight elevator. Would truly be an underground gym.
An underground gym sounds diesel. I hope it works out. Solid work in here.
DE bench
8x2 185
Kettlebell OH press
3x10
DB Rows
3x10
Tri Pushdown
5x5
Band press down
100
Looked at possible location. In the downtown/industrial section of Des Moines. Been vacant for @ 1 year and it showed. There is a parking lot in the back and a grass lot (that’s for sale) next door. Big picture, after elbow grease could be something special. It’s 1800 sq ft, basically a big square. We have enough skilled labor on the team to build-out existing bathroom and put a shower in. We can also build a loker room. Teammate wants to move his shop into adjoining section in basement. He builds benches, power racks, reverse hypers, etc. We’ll have a team meeting and get opinions. We need to move. We’ve outgrown our current locale.
DL - worked to:
x1 275 +40# chain
x1 275 +80# chain
x1 275 +120# chain
x1 275 +160# chain
Squat
8x2 225
Camber Bar GM
4x8
Band Face Pulls
50
Go back to see possible new gym location with other teammates tomorrow nite. Things looking pretty positive so far.
Met with building owner last night to discuss details for gym location. His pricing and square footage were different from what we were told on Tuesday. This didn’t sit well with training partner. He proceeded to play hard ball and point out every mechanical flaw and code violation. We agreed on rent and get a couple months free to do our renovations. Looks like we can move in December 1st. Will hold team meeting to finalize. Texted pictures to some teammates that haven’t seen the room. One said it looked like a location for the next “Saw” movie. That works for us. A little TLC, elbow grease and chew spit is all it needs.
ME bench
floor press
185 x5
205 x3
225 x3
245 x2
265 x2
275 x1
cg fatbar pin press
5x8
bb row
4x6
Tri pushdown
3x10
band pressdown
100
orange chicken sounds really good about now.
Good luck with the new location Hawk, sounds like with a little work you should be in good shape. Compared to most big city downtown areas Des Moines is extremely safe and traffic free.
squat (walk weight)
worked up to 315 x5. buttcheek/hammy wasn’t cooperating. backed off squats.
dl
8x2 135 & 120# chain
ssb gm
4x8
kettlebell swings weren’t happening.
Hammy feels a little looser after foam rolling, steching/mobility, hot tub, and 6pack & pound from TJ’s.
DE Bench
8x2 185
Kettlebell OHP
3x10
CGBP
3x10
DB Rows
3x10
Tri Pushdown
4x6
Band Pressdown
100
reverse band DL
315 x3
365 x2
405 x1
455 x1
475 x1
500 x0x2 got it to knees both times. couldn’t fire hips/glutes. mildly bummed because 475 was pretty fast lockout.
squat
8x2 225 these seemed faster than normal
camber bar gm
4x10
Band face pulls
50
Kettlebell swings
3x15
Bench
225 x1
235 x1
245 x1
255 x1
265 x1
Kettlebell OHP
3x10
Fatbar Row
3x12
Tri Pushdown
3x10
Band Pressdown
100
Leave for UPA meet tomorrow. Have several teammates lifting on Saturday & Sunday.
Fun weekend at the UPA meet in DBQ. We took 8 lifters. It was the first full power meet for a handful.
Buddy of mine pulled 622 in his bearclaw slippers.