20 dead hang chins = both strong and lean. That sounds like a great goal.
Well you did 10 sets of leg press.
Enjoyed reading some of your log 
[quote]OldGoat wrote:
… followed closely by Ham string curl 5x8
[/quote]
I didn’t know you could use Ham strings to curl with! I usually throw those away after Christmas dinner.
Nice work on those squats OG. Gotta love em.
Jack going to try and do it before I hit 53…like OldMan Powers!!!
UP-thanks kid!
OP - hahaha! maybe I should proof read a little bit
no lifties today…1 hour gorilla walk…some foam and stretching…
Peace
Starting to work Paul Carter’s LRB ( Lift Run Bang) template in to see how that works…
Klokov Press 3x5x105, 1x115
Incline BP 110x5, 130x4, 150x3, 165x2, 175x1, 190x1, 200x1, 165x15
Spoon Press 1x15x50s, 2x7x60s, 1x6x60s
Dead Hang chins 11,8,6,6,5,4,3
Get me a stretcher and oxygen…oh crap, the gorillas need attention… off for a one hour walk…
Peace
Junk day
Waiters walks 4x70pacesx50s
fingertip plate carries 2x70 paces x35s
BB holds (trying to help grip 2x225x30 seconds 1x275x20 seconds
Incline Db curls 20s x20, 20sx16, 20sx9
band resisted push planks 2xhow long I stand it…
Klokov Press bar only just repping to get blood flow
A guy stops me as I am doing the plate carries…to tell me he thinks I am going to hurt my hands doing that because I will stretch the ligaments and tendons…I mean right in the middle of walking? WTF Than as I am doing the Klokov presses he comes up to me and asks me about why I do waiters walks…Can you wait 20 seconds until I put the bar down? WTF…He is a nice enough guy, but it frustrated me enough that I had to leave the gym or I was going to make him eat a freakin DB…
have a great sunday!
Peace
rack pulls snatch grip ( from knee)
225x5, 315x4, 365x3, 385x2, 405x1, 415x1, 425x1 my best pull over 400 smooth, comfortable, more to come ( in time)
RDL 5x6x135 working on hip snap
band pull aparts ( 1 inch band ) x a bunch’
Klokov - bar only 3x10 groovin’ the move
Have a great tuesday
Peace
Sometimes I just want to choke the crap out of the people in my gym and it sounds like your gym.
Refresh Day
20 min T-mill
15 foam /mob/stretch…hammies really tight and sore from yesterday…feels good
some planks and core stuff
Klokov Press 5x95, 5x100, 4x105, 3x110, 12xbar
Weighted dead hang neutral chins BW+25 5,4,4,3,3,2 , 7BW
band pull aparts a bunch
Peace
Looking strong OG. Rack pulls are taking off.
I lift at home so I don’t get gym members talking to me. But occasionally I’ll be in the middle of a heavy set of something and one of the kids or my wife will barge in and start asking me questions. They just don’t get it.
thanks Steve…Im having fun with the rack pulls…it massages my fragile ego
Incline BP 110x5, 130x4, 150x3, 165x2, 185x1, 195x1 205x1, 180x12 using Paul Carter’s bench template. Thats the end of Phase 1 so the weights slide up a tad for the next 3 weeks…
Spoon Press 15x50s, 2x12x50s
seated cable row 3x15x100 with a 3 sec hold. back a little tired from weighted chins so backed off on weight and squeezed…probably more productive anyway.
incline DB curl 16x20s, 12x20, 11x20
I screwed up and did Klokovs yesterday they should have been today…in the long run it wont matter…
BW…174…thats right 174…Fear the Goat!!!
Peace
Paused squats ( starting to use Paul carter’s template for these) 8x3x185 last rep on each set I had an extra long pause
Hack Suats 4x12x2plates side
GM’s 3x8x115, 1x6x135
Klokov press 3x10x75
band pull aparts 3x10x 1 inch band
Paused squats slowly rising so we add a little more next week…
have a great weekend…tomorrow we drop our son off at college…love him but cant wait!! its time…now to figure out how to pay for it…I know…powerball!!
Peace
[quote]OldGoat wrote:
BW…174…thats right 174…Fear the Goat!!!
[/quote]
Actually, a 174# goat IS something to fear!
Yeah, I’m dropping in. Sorry that I missed your triumphant return, while I was mia for two months. Looks like you are moving along as strong as ever, though. You never really seem to break stride, even when you do.
Thanks Strick! and good to have you back on the airwaves!
incline BP 120x5, 140x4 165x3, 180x2, 190x1 200x1, 210x1 180x13
Klokov 3x5x95, 2x3x105, barx12
Spoon Press 16, 13, 10 x50s
Timw for a gorilla walk…
Peace
Snatch Grip Deads ( my first snatch grip from the floor in 9 months)
6x3x225, 1x245…just relearning the movement…going to stay light on these for a few sessions just to recondition the body to floor work.
RDL 2x10x155, 1x8x165
Hammie curl 2x16x50
Seated Calf Raise 2x15x1 plate
jammed two fingers on Monday playing with the gorillas…damn it sucked trying to hold the bar…
Have an awesome wednesday,
peace
refresh day
20 min tmill
20 min foam/mob/stretch
this was all done as one big rolling set with small breaks as needed, but definitely kept the heart humming…
planks , push up planks, spiderman push ups , more planks, palloff press, band pull aparts 15,
dead hang neutral chins 10,8,7,7,6,5,5,5,4 making a little headway…forearms are spent
Peace
That’s a lot of work on a “refresh” day, great job on the chins.
With all the variety in your workouts, I get DOM’s just from reading.
I don’t know how you can do deadlift work with all the hanging around you do. Must have popeye forearms from trying to hang on to the gorillas.
Jack - Thanks, I think I did over do it! at least it feels that way, no umph this AM.
OP= I have the real DOM’s!!! so stupid is this old goat!
Incline BP
120x5, 140x4, 165x3, 185x2, 195x1, 205x1, 215x1, 185x12
Klokov Press
8x65, 3x3x100, 1x3x105, 12xbar
Incline curls
1x15x25s, 2x10x25s supersetted with
V bar pressdown
3x15x90
really tired this AM…slept awesome, but just beat up…going to take tomorrow off from lifts and just do light cardio and a few carries…
Have a killer weekend,
Peace
All of you guys doing the Koklov press is making me wonder if I should be trying it.