dl block pulls. lifted with my teammate beau moore. big, strong bastage. .38 special on the stereo kicked us up a notch
worked up to triples. then hit a couple singles. felt good to get some weight on the bar.
then band gms cuz my back was starting to tighten.
box squat
worked up to 5rm
poss next meet July 2015 upa. don’t know if will have time to get ready for our meet 3/2815.
I may not compete until next July too, a good long time to get strong and build up bigger lifts.
shoulder stability bench
pvc pipe w/25# DB suspended
4x10
chest supported rows
3x10
swiss bar cgbp
3x10
bb curl
2x20
band pressdown
150
dl
had some fun tonite. haven’t done this in a long, long time. back finally felt good and took long time to roll out/limber 11.
200ish on fat bar. 2 (45s) + @ 20-25# bar. chain @ 20#/ea
2x3 + 40# chain
2x3 + 80# chain
2x3 + 120# chain
2x3 + 160# chain
2x3 + 200# chain
2x3 + 240# chain
band gm
3x10
bench
worked up to 255x3. right shoulder seemed ok but bar speed was slowing on last rep. ice on shoulder. live to fight another day or some such shit.
Took an impromptu team XMas photos in the mall that we call home. About 20 of us in it.
Squat to box. squatted out of monolift for 1st time in over year. Still walked it out. Will eventually train exclusively out of mono. Tips and cues from teammate Kyle Keough. Worked on foot and head position. Helps to have knowledgeable teammates who give a shit and help to make each other better. Came away from this session feeling good about the transition to low bar. I just have to get past high bar and not revert back to it when things get rough.
mobility
camber bar squat
Bunch x 5
mobility
Happy holidays.
managed to crawl my sorry ass into the gym today after being sick for the last week with a bronchial infection. dropped 9lbs. down to 221.
pvc bench
3x10
floor press
5x3
row
5x5
swiss bar cgbp
3x10
band pressdown
100
lowest rung rack pulls
1x5 135, 185, 225, 275
1x3 315
1x3 365
1x3 405
1x3 430
1x1 450
0x0 475
3x5 315
band gm
3x15
[quote]hawkcapt1912 wrote:
We are planning on hosting a meet @ 3/27-28. not sure if SPF or UPA sanctioned. You are all invited to lift or attend. I plan on lifting at this since I missed the last meet.
[/quote]
Keep us updated on the meet I’m only an hour north of you. Just read through all of this thread and it’s like a roller coaster ride! Endeavor to persevere
bench - shoulders felt a little better today. did a shit ton on mobility beforehand.
worked up to
225 x3
240 x3
250 x3
row
3x10
band pressdown
100
football and copious amounts of food.
got pissed off watching first half of Iowa v Tenn. went in to squat
1x3 270
1x3 290
5x3 310
paused squats
3x3
we looked at a new building (to buy) earlier today. old auto shop, 5 bay, @ 6,000 sq feet. would take an god awful amount of elbow grease. in sketchy part of town. two vagrants tried to walk in as we were touring the place. looks like a pass on this one.
wife asked me when I’m doing next meet. told her thinking July. she asked about our meet on 3/28. said I didn’t think I could be ready. she called me a pussy. looks like I might need to sign up for the 3/28 meet.
Sounds like you have a good motivator at home.
bench accessory day
pvc bench w/25# db w/red minis
4x10
floor press
5x3
chest sup row
5x5
swiss bar cgbp
3x10
db curl
2x20
band pressdown
100
dl block pulls
1x3 315
1x3 365
3x3 405
band gm
3x15
Nice dead work. How high were the blocks?
[quote]gorillavanilla wrote:
Nice dead work. How high were the blocks?[/quote]
4" blocks
bench deload
3x5
swiss bar cgbp
3x10
chest sup row
3x10
band pressdown
100
8" snow, windchill -20 = January in Iowa. What sucks is February is normally our coldest month. Supposed to get into the teens tomorrow, may have to break out the shorts.
I was living in Illinois about 15 years ago and I remember one day the temperature with wind chill was -70 degrees. This was early in the morning, about 5 AM, when I was headed to work.
squats. took the box away and just squatted. that fuggin box was getting in my head.
camber bar
1x5
1x5
3x5
depth on 1st rep was always high. by 3rd rep was at white light depth.
paused squats
3x3