Up - no, in fact I had to google it to see what it was…Do you do them? holy crap they look brutal…I will try to do them today…more later.
Great training OG. Great mix of weightlifting, rehab/stretching and cardio. And I hate weekend hangover. Makes for a long day.
Thanks ECO, and it was indeed a loooong day!
Trap Bar Deads
5x265, 3x300, 2x335, 1x355
Squats 4x10x175
Seated Hammie Curls 3x10x75
2 min plank
Off to the salt mine
Peace
Trapbar deads are moving along quickly dude.
[quote]JoeGood wrote:
Trapbar deads are moving along quickly dude.[/quote]
What he said…good work this morning OG.
Trapbars are looking good, Goat.
Thanks guys…
BP 5x215, 3x245, 2x275
Half Press 10x135, 4x4x155, 2x165
Oh DB Ext 3x10x70
wiped out from a grinder of a week…had nothing left to do anymore so I called no Joy!
have a great weekend all,
Off to the Salt mine,
Peace
You down with OGG? Yeah you know me…or is it OPP?
Strong benching Mr Oldgoat. Mine a lot of salt today. Have a great weekend.
[quote]ecogenx wrote:
You down with OGG? Yeah you know me…or is it OPP?
Strong benching Mr Oldgoat. Mine a lot of salt today. Have a great weekend.[/quote]
yeah Im down with Dat!!! ANd thanks ECO
Rack pulls from the knee
Conventional 10x315, 7x405, 5x455, 5x495, 2x515, 1x545 ( PR+20) 3x BW!! granted its just a rack pull from pretty high up
Snatch grip 8x315, 6x365, 5x405, 8x315
used straps on 405 conv on up and on all snatch grip
going to drop down to mid shin next time out and build from there.
1 hour Gorilla walk…feels so good and is so much fun to be in the woods walking trails with dumb and dumber!! very relaxing…
Off to son’s lacrosse game ; playing a team from Upsate NY should be very good lacrosse!
enjoy your weekend,
Peace
was going to deload this week but I have some travel next week so I will just get a couple sessions this week and deload next…
Today was a different story between rack pulls Sat and pulling out 2 arborvitae stumps and one dead pine yesterday , I was sore and tight.
So today was
5x5x135 bottom up squats just trying to get the blood flowing and work out some kinks
leg extensions
and tons of foam roll and mobility work…
off to the salt mine,
Peace
High or not thats a hell of a rack pull.
Thanks Joe…it is fun that is for sure.
Fat Bar Half Press
115x10, 135x8, 155x5, 165x5, 175x3, 185x1,1, 115x10
really liked the Fat Bar on these!
Seated Cable row 2x10x130, 1x6x150
HS pullover 2x10x90, 1x6x110
Side lateral 3x10x12’s
Off to the salt mine,
Peace
off to the salt mine
Rack pulls are fun? Are you sure you’re using enough weight?
Back after surgery and six week recovery ( lasted about 4 weeks and they crept into the gym)AFter surgery no appetite, down to 169lbs…
Monday
CGB 185x7, 205x5, 215x5
single arm cable row 3x8x60 with 2 sec hold
single arm Incline DB 3x6x65
DB row 3x8x75
Today
Paused Squat 5x5x145 supersetted with 3x8x80 leg ext
Walking lunge 4x7pacessidex35’s supersetted with Reeves Deadlift 4x4x135
Pullthroughs 2x10x130
Peace
Good to see you’re back OG. Glad your surgery went well. You’ll gain back the muscle weight you lost in no time.
ECO- thanks brother! Good to be back in the gym for sure!!
Refresh Day
20 min T-mill
25 min foam, stretch mob
band resisted push up planks, side bridges, planks,
neutral grip chins 6,6,5,5,4,4
79 degrees out at 4:30AM…and the air is something fish could breath and live…
Peace
3/4 MP to pins with 5 sec hold
3x4x145 1x2x145, 1x145 x10 sec hold…
supersetted with OH BB ext 4x10x65, 1x8x75
DB single arm press 3,3,4x2 per side
supersetted with single arm pull downs 2x10x50
machine preacher curl 1x10x70, 2x8x80
peace
Rack Pulls ( from the Knee)
Snatch grip 225x8, 315x7 (straps) 315x5+45 lbs chain, 405x2 ( PR +20), 315x7+45lbs chain
Conv 405x5, 405x5+45lbs chain, 475x4, 500x1
Reeves Deads 3x3x135 supersetted with Waiters walks 4tripsx70pacesx55lb DB
GM’s 3x10x95
1 hour walk with the gorillas
Peace
CGBP 185x7, 205x5, 225x3
single arm cable row 2x8x70 2x8x80
supersetted with
single arm incline DB 3x7x65, 1x6x70
machine fly 2x10x120
db row 2x10x80
Peace