dl @ 4" block pulls
consider it volume/cardio
405 15x3
pizza
pvc bench w/suspended db
5x10
chest supported row
3x10
band pressdown
100
pvc/stability bench
5x10
chest sup row
10x10
band pressdown
125
wrapped knees, ran mono and spotted for teammates getting ready for our SPF Pro/AM meet 3/28-29.
[quote]hawkcapt1912 wrote:
wrapped knees, ran mono and spotted for teammates
[/quote]
That is a workout in and of itself!
dl (2-3" block pulls)
slowly getting my way back down to the bar
worked up to:
365 1x5
405 1x3
430 1x1
455 1x1
475 1x1
495 0x0x2
lots and lots of tacos.
Nice pulling. You deserve the tacos.
Many underestimate the value of tacos for building strength but not I, Sir.
bench
shoulder felt good so thought I’d give it a whirl
worked up to 225 3x3
chest sup row
10x10
band pressdown
150
couple teammates (Kevin Frey and Mark Hauschildt) were prepping for Relentless and a handful of others were prepping for the SPF meet we’re putting on. Was a good night at 22BB
If anyone will be at the Arnold, stop by the cage and see 22BB lifter Beau Moore attempt to total 2100 Raw in one hour. Also think Nick Weite will be DLing in the cage as well.
Sunday (was busy weekend)
chest sup row
5x5
1x10
Band pressdown
125
god awful amount of shoulder mobility
1x this sucks but I know it’s good for me
dl (6" blocks)
worked up to
1x5 315
1x5 365
1x5 405
1x3 430
1x3 455
1x2 475
took afternoon off to lift, eat and watch hoopyball
bench
1x8 135
1x8 185
1x5 225 shoulder started aching
db rows
3x10
band pressdown
125
wife out of town. ate sauerkraut/Canadian bacon pizza in her honor.
stability bench (moved grip in to CGBP distance = pain free)
5x10
db row
5x5
band pressdown
125
spray painted one of the monos for uor SPF meet next weekend. The other one was to get a coat of black after I left.
will be judging.
Got to say I’m with you on the close grip benching being better for pain free lifting, that’s a plus.
took off work Friday to help move gym to meet venue. 2 monos, 2 benches, @ 8 bars and all of our plates.
started 9am. got back home @ 9pm.
SPF meet Saturday. there were @ 70 lifters. ran it on 2 platforms. judged 1 flight of squats and bench and both flights of DL. were some strong lifters.
today. removed gym from venue at 9am. had 28’ pup loaded and back to our place by @ 10:30am. unloaded, reassembled, and rearranged 22nd Street Barbell. Left @ 2pm.
Returned at 3pm
Stability bench (pvc w/30# dbs suspended)
5x10
cgbp
worked up to 185 5x5
chest supported rows
5x5
band pressdown
100
Took wife out for some Chicken Parm.
can’t wait to get to the office tomorrow so I can get some rest.
[quote]hawkcapt1912 wrote:
can’t wait to get to the office tomorrow so I can get some rest.
[/quote]
Isn’t that the truth! Doing and working meets is exhausting. Sounds like you contribute in a big way. Hope it was fun.
One day I am going to do the SPF Pro-Am. Hopefully I’ll be stronger then. Nice pulling.
Wednesday (DL)
this is one of my favorites
fat bar w/plates (total 200#)
1x5 w/40# chain
1x5 w/80# chain
2x3 w/120# chain
2x3 w/160# chain
2x3 w/200# chain
5x3 w/240# chain
fried
tonite
squats (been @ 6 weeks, hips felt good and I felt spry after walking the malls all day while the wife shopped. happy wife, happy life)
camber/buffalo bar
3x10
doesn’t seem like much but I’m gonna feel this tomorrow.
stability bench (hams, glutes and adductors fried from last night squats)
pvc w/25# plates suspended
3x10
one arm rows
3x10
db curls
2x20
band pressdown
150
Wife got called in to the hospital cuz a nurse called in/bailed on Easter. Looks like I have to eat for two.
dl (4" blocks)
1x5 135
1x5 225
1x5 315
1x3 365
1x3 405
1x3 430
1x3 455
1x3 475
bench
worked up to
3x3 225
1x1 245
1x0 275 back seized up as bar left chest. have missed lifts before but never because of this. good news is that the weight didn’t feel heavy and my left shoulder felt stable and pain free.
chest supported rows
3x10
db curls
4x10
band pressdown
100
have couple people lifting this weekend in the UPA meet in Dubuque. Will be wrapping buddy’s knees. He got engaged tonite. My wife and I will be taking him and the future Mrs. Shortstack out to dinner on Saturday.