That is a ton of lifting.
2104 is a big freaking total.
bench (deload)
3x5
bench
5x10
bb row
5x5
band pressdown
150
It must be more and more exciting to have so much great lifting going on in your gym.
DL deficit
1x5 200
1x5 240
3x5 280
snatch grip dl
5x10
camber gm
3x10
KB OHP
5x10
BB row
3x10
Lat Pulldown
3x10
Tri Pushdown
3x10
BB Curl
2x20
Band Pressdown
150
Busy weekend with no lifting.
From 9a-3p on Saturday we held a clinic for Special Olympics coaches in Iowa. There were about 15 coaches and several of their athletes. One of our newest 22nd Street Barbell members (another Florida transplant) is the CEO of the Special Olympics. There were about 6 of us from 22nd Street Barbell talking thru the squat, bench and deadlift. It was awesome feeling to give back/pay forward. We will be helping at the state meet in Iowa City. We are trying to work thru the logistics to hold a sanctioned meet and give the Special Olympic powerlifting athletes a chance to compete as well. Then it was off to eat too much sushi with my wife.
Today was an 8" cup, chili dip golf scramble. It was a balmy 45-50 degrees with 15-25mph winds. We managed to shoot a 58 (-14). A round of 54 won, with a 55 taking 2nd. We finished out of the prizes in the Championship flight. A couple more missed putts would’ve have won us the 1st flight. Forgot how much I liked golf course food.
This was the only time I played golf this year. Took until @ 5th-6th hole to knock the rust off. I plan on getting back to training on Tuesday.
It is great to give back. Cool you could get involved in that. Waiting until November to start the golf season is pushing it.
DL Block pulls
1x3 280
1x3 320
3x3 360
trap bar DL
5x10
Camber GM
3x10
KB OHP (deload)
2x10
BB Row
3x10
Lat Pulldown
3x10
Skullcrusher
3x10
BB Curl
2x10
Band Pressdown
150
squat
1x3 240
1x3 280
3x3 315
squat
5x10
rdl
3x10
bench
1x5 160
1x5 185
3x5 210
bench
5x10
bb row
5x5
band pressdown
200
Tonite was DL deload nite. Got to gym and ran into teammate who just got back from the Mayo Clinic. His elbow has been f’d up for a couple of years. He’s had a couple 600# raw bench in the gym. Best I’ve seen him do in a meet setting was 585. Anyway, his normal surgeon (very good Midwest surgeon btw) wouldn’t touch the elbow situation. He had already reattached his bicep 2 years ago as a result of DL. Instead he called in a favor or two and recruited a couple of surgeons who work on Olympic athletes (one from Spain, the other from Canada). Consult was today. He has surgery next Monday. If it goes well, he can resume lifting after rehab. If it doesn’t go well, he’ll lift and keep up the vicodin to mask the pain. If this is the case the end result will be elbow replacement and his lifting days are numbered. It was far more important for the both of us to talk and laugh for an hour. I’ve known him a long time. I couldn’t imagine what would be going thru my head if the roles were reversed. Love him like a brother and wish him well. Keep a good thought next Monday for my teammate, brother in iron, and most importantly, my friend.
KB OHP
5x10
BB Row
3x10
Lat Pulldown
3x10
Band Pressdown
100
Did tomorrow’s training tonite but had to cut it short due to commitments. Not training Sat or Sun. Have several teammates doing a UPA meet this weekend. Will be helping, handling and wrapping knees…and eating. We have 5 guys and 2 gals lifting. Expecting PRs from several people.
First things first, my teammates surgery went better than expected. Arthroscopic on inside and outside of elbow. Surgeon said it was most crap he ever removed from an elbow. He can now fully extend elbow. He will be able to lift after rehab. He will come back, stronger than ever.
Tonite
DL
1x3 260
1x3 300
3x3 340
Trap bar DL
5x10
Camber GM
3x10
KB OHP
5x10
BB Row
3x10
Lat Pulldown
3x10
Skullcrusher
3x10
BB Curl
2x20
Band Pressdown
150
re-running last months squat and bench numbers. missed 2 sessions on each due to meets.
squat
1x3 240
1x3 280
3x3 315
squat
5x10
band gm
3x15
bench
5x5
bench
5x10
bb row
5x5
band pressdown
200
deficit dl (worked on firing glutes and hips quickly
1x5 205
1x5 245
3x5 285
snatch grip dl (2" blocks)
5x10
band gm
3x15
squat
1x3 225
1x3 260
3x3 300
squat
1x10
back tightened up nicely. my lack off mobility work has been rearing its ugly head. need to roll stretch daily. also need massage. getting old sucks!