[quote]DBasler wrote:
10x245 is a real solid snatch grip DL set. Nice work OG. More than ready for winner to be over. [/quote]
Thanks Dave, much appreciated. Yeah winter has stopped being fun…2 ice dams and water leakage in a room I painted before Xmas…Looks like I have my spring project all set!
Tmill, foam, stretchy, dislocates
3s day
Paused BP 5x135, 3x175,3x205, 8x225, 1x245,2x245
seated cable row 12x110, 12x130, 10x150, 8x170, 3x190
Seated DB MP 10x50,55,60
face pull 3x10x60
feeling healthy,
Peace
Tmill, foam, stretchy, dislocates
1s day
Zercher 3x135, 5x165, 3x185, 7x205 added 225, 235
BSS 6x40s, 2x7x40s
leg press 12x235, 9x325, 8x325
back ext 3x12
Fat Gripz BB curl 12x65, 10x75, 8x80
everything went well but everything felt slow…
Peace
I like the balance of your workouts. Even pushes and pulls. Strength and mobility. With just enough conditioning.
Thanks Steve, my shoulders haven’t felt this good in forever so I’m trying not to be the typical me…a dumbass!!
Incline Tmill 20 min 1.14mi
Stat Bike 20min 5.42mi
push up 14,18,14,14,22
pallof press 3x3sidex40
plank 2x1min
Peace
tmill, foam, stretchy, dislocates
1s day
MP 120x5, 140x3, 155x7(+2 last cycle) a little extra 165x3, 135x5(slow)
neutral grip deadhang chins 7,7,5,5,5
Chins deadhang 5,5,5,5
Incline DB BP 60x10, 65x10, 70x10, 75x8
DB row 3x10x65
gotta head to RI to my daughters game…should be beach weather at around 22 degrees…I’m thinking shorts and flip flops , maybe rock a sleeveless number!
Peace
[quote]OldGoat wrote:
[quote]DBasler wrote:
10x245 is a real solid snatch grip DL set. Nice work OG. More than ready for winner to be over. [/quote]
Thanks Dave, much appreciated. Yeah winter has stopped being fun…2 ice dams and water leakage in a room I painted before Xmas…Looks like I have my spring project all set![/quote]
That sucks. On a more positive note I agree with Steve, I really like the way you have your programming laid out.
Thanks Dave appreciate the comment and support.
Tmill, foam, stretchy, dislocates
1s day
Snatch DL (no straps) 5x205, 3x230, 7x260
Conv DL 1x295, 7x315 (+2 reps), 3x335
snatch RDL 10x135, 2x10x155
pull-through 3x15x150
Fat Gripz Hammer Curl 2x12x25s, 1x10x25s
Peace
Incline T mill 20 min 1.13mi
Bike 20 min 6.01 mi
side bridge w/pulse 3x40sec side
hypers 15,12,12,
rev hypers 3x12
weighted crunch 3x12 x10lbs
that should be enough to keep the doctors happy
Peace
Things seem to be moving along in the right direction dude, good work.
Thanks Joe, I’m happy at moment!
tmill, foam, stretchy, dislocates,
1s day
Paused BP 5x195, 3x225 5x245(+2), 255, 260, 5x225
wide Vbar cable row 13x110, 10x130, 8x150, 10x120
DB MP 10x55, 10x60, 7x65, 7x50
HS pulldown 3x10x95
Mach Rev fly 2x12x45
BP felt good today, good bar speed on the 245s
Peace
Have to love those Fat Gripz, they add a new component to your lifting.
[quote]gorillavanilla wrote:
Have to love those Fat Gripz, they add a new component to your lifting.[/quote]
GV, its because of you! sometime ago I was reading your log and you were using them and I asked for your opinion. I figured if someone as strong as yourself thought they were beneficial than I would try them…and I do really feel the bicep work harder during curls! Thanks for sharing the knowledge!
Tmill, foam, stretchy, dislocates
5s day
Zercher Sq 5x155, 5x175, 10x195, a little extra 2x225, 235, 245, 255 +5lbs
Leg press 12x235, 10x325, 8x415, 8x415, 10x325, 12x235
hip thrusters 4x12x135 ( bothers my scar but I think its just breaking up some tissue)
Fat Gripz BB Curl 15x55, 12x65, 10x75, 2x6x80
I should be in deload but between work schedules and chasing my daughter around the east coast this month I figured I will be missing time in 2-3 day bunches; that should be enough rest to keep me productive.
Peace
You make me want to do a cycle of zerchers. You think they’ve helped your core strength noticably.
Thanks OG for the ups. I think we all benefit from shared knowledge in here.
[quote]NHLFTR wrote:
You make me want to do a cycle of zerchers. You think they’ve helped your core strength noticably.[/quote]
Absolutely, Steve. Core, erectors, traps all stronger and I have no trouble getting depth which I do sometimes with Back squats… But seeing the difference in our strength levels I would think you would really have to load them to see a benefit and that might get a little painful on the arms…
Incline Tmill 20 min 1.13mi
Stat Bike 20 min 5.96 mi
back ext 3x15
pull-throughs 3x15x100
push-up plank 2min, 90 sec, 1 min
DB Farmers walk 4x80 paces x60s
Peace
[quote]OldGoat wrote:
[quote]NHLFTR wrote:
You make me want to do a cycle of zerchers. You think they’ve helped your core strength noticably.[/quote]
Absolutely, Steve. Core, erectors, traps all stronger and I have no trouble getting depth which I do sometimes with Back squats… But seeing the difference in our strength levels I would think you would really have to load them to see a benefit and that might get a little painful on the arms… [/quote]
Thanks Paul. I need to work these in somewhere. So many exercises, so little time.
tmill, foam, stretchy, dislocates
5s day
MP 5x115, 5x130, 9x145…2x165(extra)
wide neutral deadhang chins 7,7,7,7,
chins deadhang 5,5,5,5
incline DB 10x65, 10x70, 10x75, 8x80 trying to move up to the big boy end of rack
face pulls ext rotation 12x70, 12x80, 10x90
a buddy who I don’t get to see too often stopped in last night and we sat at the kitchen table and tipped a few…4AM came a tad bit early and I was a slow moving tree sloth…
Peace