Paused squats 5x5x155
superset with single leg ext 4x8x80
walking DB Lunge 6 steps side 4x40 dbs
superset with hex head db carries 4x100paces x15 dbs
Pullthroughs 2x10x140
superset with Machine curls 3x8x80
Peace
BW 170
What up, OG, looking strong in here. I love it when I see chains in a log.
Wicked deads there brother,some strong.
Thanks Jack…chains are my friend (haha),
Thanks Bruce
Refresh day
15 min bike
20 min foam, mob, stretch
Planks, side bridges, palloff press, band resisted push-up planks, rev crunch, you get the idea…
5 min stretch.
Peace
3/4 MP to pins 135x,4,3,3,2,1,1
about a 3sec hold on each rep, 10 sec hold on the singles superset with
OH BB Ext 1x8x85, 3x10x75
single arm DB MP 4x6sidex50
superset with
v-bar pushdowns 3x10x120
Peace
Rack Pull Conv ( from knee)
225x8, 315x6, 405x5, 495x3, 550x1 ( PR+5) 565x1 (PR+15) everything 405 and up with straps…turned 52 today…nothing like a PR to start the celebration! going to shoot for 600 on my 53rd Bday…the quest starts now…well after a few beers!!
BW 171
Snatch grip 315+45lb chain x7, 365x+45lbs chain x5, 405+45lb chains x 2 ( all with strap)
Db waiters walk 70 paces 3trips per arm x50lb
supersetted with Reeves Deads 2x135+45lb chain, 4x135, 3x155, 4x135
hex head DB walks 3 trips 100 paces x 15lb dbs…i know sissy stuff but my forearms were telling me otherwise by the time I was done…typing is sure an interesting chore…fingers keeping cramping…
1 hour walk with the Gorillas…
Peace
CGBP 185x8, 225x5, 235x4
OH BB EXT 3x10x80
machine Fly 2x10x120
15lb hex head DB carries: 3x100 plus 2 30 sec holds…
deload over…was in NH for a few days went ZIp Lining, swam in the Peme river and slithered through some caves…
Peace
Just checking in on you Older Goat. Good to see you recovering well.
I really like your deload weeks. Looking forward to seeing you top this one next cycle.
Happy Birthday!
[quote]OldGoat wrote:
CGBP 185x8, 225x5, 235x4
OH BB EXT 3x10x80
machine Fly 2x10x120
15lb hex head DB carries: 3x100 plus 2 30 sec holds…
deload over…was in NH for a few days went ZIp Lining, swam in the Peme river and slithered through some caves…
Peace[/quote]
Was that the zip line with a bunch of stops and takes like an hour? A lot of great stones to lift in the Peme. You do the polar caves? flume?
[quote]Oldman Powers wrote:
Just checking in on you Older Goat. Good to see you recovering well.
I really like your deload weeks. Looking forward to seeing you top this one next cycle.
Happy Birthday![/quote]
Thanks brother, yeah you keep getting stronger and I keep getting older!!! But its all good; recovered fully now await the next knife in September ( minor)! Would my previous deload count: I jumped out of a plane? My son and I did tandem jumps from 14,500 feet…there was no sign in the doorway that said ’ watch your first step"!!
Steve, the zip line gig was 5 different runs…we booked it from Alpine Adventures in Lincoln ( I would definitely recommend it)…it’s about 2.5 hours including check-in and the whole deal…the zip lining itself is about an hour…sick 80 ft drop to start the last run!! And yes, the Peme was full of round river rock, if I had my truck with me I might have highjacked a few; not that anyone keeps count!! …you my friend have an endless supply! yup did the polar caves, didn’t make the flume, but had an awesome couple of days including a great fire with the family where we just sat around and were a family and I even allowed my boy to have a couple of beers…it was killer! Everyone was happy…even my daughter!!
and to display who is still the Alpha Male of the clan…I kicked ass at mini golf!!
[quote]OldGoat wrote:
Steve, the zip line gig was 5 different runs…we booked it from Alpine Adventures in Lincoln ( I would definitely recommend it)…it’s about 2.5 hours including check-in and the whole deal…the zip lining itself is about an hour…sick 80 ft drop to start the last run!! And yes, the Peme was full of round river rock, if I had my truck with me I might have highjacked a few; not that anyone keeps count!! …you my friend have an endless supply! yup did the polar caves, didn’t make the flume, but had an awesome couple of days including a great fire with the family where we just sat around and were a family and I even allowed my boy to have a couple of beers…it was killer! Everyone was happy…even my daughter!!
and to display who is still the Alpha Male of the clan…I kicked ass at mini golf!! [/quote]
That’s great you and the family had such a fun time. I’ve never done that zip line. Have to check it out next week while on vacation. That’s if I’m not over the weight limit.
[quote]OldGoat wrote:
[quote]Oldman Powers wrote:
Just checking in on you Older Goat. Good to see you recovering well.
I really like your deload weeks. Looking forward to seeing you top this one next cycle.
Happy Birthday![/quote]
Thanks brother, yeah you keep getting stronger and I keep getting older!!! But its all good; recovered fully now await the next knife in September ( minor)! Would my previous deload count: I jumped out of a plane? My son and I did tandem jumps from 14,500 feet…there was no sign in the doorway that said ’ watch your first step"!! [/quote]
Yep - That’ll do for a bunch more deloads. I could use an Adrenaline spike like that.
yesterdays fun
Rack Pulls ( from knee)
Snatch 315x5, 365x5, 405x3 all with 45lbs chain…upper back and traps are fried today
Conv 405x5, 455x3 plus chains
Farmers walks 3x40x85dbs…
Machine Curls 2x10x80
Reeves deads a few triples @135
1 hour walk with the Gorillas
Today- 1 hour walk with gorillas and 100 push ups with various hand spacing.
Peace
I love to see the work with chains. Great job in here, OG, keep it up.
Thanks Jack,
MP 115x7, 125x7, 135x7
dips 4x10
single arm cable row 2x10x50 with a hold
pull downs 2x10x100 with a hold
db press 3x10x35s just short of lockout
face pulls 2x12x60
just getting some work in this AM…
Peace
Lousy Leg Day… I couldn’t have squatted a toothpick…
Paused squats 5x5x155 supersetted with
single leg ext 5x8x80
Rev BB lunge 3x6sidex115 supersetted with
hammie curls 3x8x80
BW 172
Peace.
Paused squats suck no matter what the weight. Good on you for doing them.
Thanks Joe, agreed they do suck!
Refresh Day
20 min T-mill
20 min foam/mob/stretch
20 min - planks, side bridges, pallof presses, push up plank, dead hang neutral grip chins, planks, chins, pallof press with OH ext…kind of cycle through one after another with small breaks here and there
Peace
CGBP 225x5, 4,3,3,3 185pausedx5
Incline single arm DB press 3x6x70
Machine fly 3x10x120
OH BB Ext 3x8x75
Vbar pushdown 100x10, 120x8
Peace