Joe- Jump on in…I’am using them as an assistance exercise and to keep some form of overhead pressing in my schedule. Right now focused on Incline BP so Klokov just gets some work in and it does hammer your shoulders without much weight.
Planks,
dead hang chins 10,10,5
waiters walk 75 paces x3 x 60db
Klokov 2x15xbar
foam / stretch / mob
1 hour gorilla walk… freakin humid as hell around here…this is not September weather in Mass.
have a great weekend,
Peace
so I finally get a text from my son ( we dropped him off at college last Sunday) he had his running test for lacrosse and the text started out " it was F’n brutal" I laughed…so for all you sprinters out there he is what they did:
4x300yd sprints in 50 seconds ea…2 min rest in between each…
next up 100 yd sprints. You had do each one in under 15 sec with 30 sec rest in between and see how many you could do…now my son who has the lung capacity of a 70 year old who has smoked 2 packs a day for 50 years, managed to click off 18 before failing to get under the 15 sec mark…good for 6th overall on the team and 2nd among freshmen…I dont know who was happier he or I!!!
The next day was the lifting tests which went well according to him except…came another text " Dad 3 kids were late to lifts so we all had to run 3 miles"…I wrote back hahaha welcome to D1 lacrosse kid!!!
This message was sponsored by the Proud Parent Association!
Congratulations to Son and Dad.
I’m sure the house is feeling a little quieter and the pocketbook a lot lighter.
[quote]Oldman Powers wrote:
Congratulations to Son and Dad.
I’m sure the house is feeling a little quieter and the pocketbook a lot lighter.[/quote]
Thanks OP…very happy for the boy: hopefully he remembers why he is there…schoolwork!
And you are correct on both counts (hahaha)…and the good news: my daughter goes next year…lucky me
Appreciate you always checking in
Paused squats 6x3x195 using Paul Carter’s template
Hack squats 3x12x2 plates side
standing calf raise 3x15x155 this are hard because my right ankle is junk but I’ll try them for a few weeks and see how it goes
Band pullaparts 1 inch 2x10
dead hang neutral chin 11 just felt like doing a set
Have an awesome day,
Peace
That condo test sounds brutal! 3 miles for being late to weights…i am sure that got their attention. Wonder how well the lift went after that run lol.
G1- 2nd lifting day was yesterday…no one was late!!
Didn’t want to lift today, prefer to take a day off in between but work schedule tomorrow and Friday aren’t going to let me do it so I jammed it in today. And the results were blah…
Incline BP 120x5, 140x4, 165x3, 185x2, 205x1, 225x1, 235x1 , 190x11 ( i wanted 12 and could have forced it but that would have been just goat stupid) that ends the 2nd 3 week cycle with a Paul Carter template now on to the next 3 week blast and than a max test.
Klokov 15xbar, 8x65 6x85, 3x5x95, 4x104
spoon press 50s x 20, 14, 9 ( first set took it out of me and I was trying to stay with 60 sec rest) try to do better next time around…
band pull aparts a bunch
laughing at HS kids checking themselves out in the mirrors…priceless
Peace
Nice thing about training in the tent… No mirrors.
Since I lift at a University gym I get the staring at themselves thing all the time.
No mirrors is good mirrors in the gym. These days I think it would be better to always have someone record video of lifting instead of trying to watch while you lift anyway. So, these narcissistic gym pumpers should all be deprived and I say nix the pop music too. It’s rock or nothing in my garage and to hell with anything else.
Lol on mirrors…sometimes i want so bad to flex(ya know when you feel huge but probably look no different), but I wait till I at least get to the bathroom 
I liked that band pull a parts vid that just got posted in the new articles. Have to check it out.
GV-Amen, brother…
Up- LOL I suppose we all guilty at one time or another! I checked out the band pull aparts,I wll try them tomorrow, thanks for the heads up, Up.
Snatch Grip Deads 5x185, 4x225, 3x3x245, 1x6x185
supersetted with Staggered Landmines 3x8x95, 10x70
RDL 3x12x155
was going to do curls but said what’s the point Mrs Goat will still be asleep when I get home!
Man thats another workout where when I write it down I go really? but I was sweatin’ like pig on a fire…
Have an awesome weekend,
Peace
Screw around fun day…really just went in to get loose and get the blood moving, but my mini bands did show up yesterday so it was time for experimentation
Bench against minis- just getting the feel and it was wobbly at first! worked up 3x2x225…fun, nice change
dead hang neutral chins ( wide and reg) a crap ton, a few sets of 8 and than sets of 5
Band pull aparts ( Up, I did these like the article ) against mini 5x8-10 …awesome Trap killer because you are fighting the downward pull while pulling apart…
Klokov- was going to just use the bar and rep but somehow a plate snuck its way onto the bar so I worked up to a single @120…
Incline BP 135x5, 155x4, 175x3, 195x2, 205x1, 215x1, 230x1 190x10
Klokov 12xbar, 10x65, 8x85, 5x95, 5x100
neutral dead hang chins ( wide and reg ) 8.8.6xwide, 7,5,5,5 x reg, 5,4 wide
bandpullaparts 2x10xmini band
Hopefully your work week is going better than mine…yuck
Peace
Great work in here OG. I hope the work week ends better for you than it started.
Thanks Jack on both counts…
Refresh Day
20 min tmill
20 min foam/mob stuff
planks, side bridges, pallof press
2x20x50 machine curls
2x30x60 tricep pushdown
3x15x70 staggered stance landmine
band pull aparts 5x10 vs a mini
more mob work…
Off to the salt mine
Peace
10min tmil
25min fam/mob/stretch
dead hang neutral grip chins 12,7,5,5,5 wide neutral 8,5,5,4
band resisted push-ups 7x10 x1 inch band
hammer curls 2x25x15s
hurt my hip/low back…not sure where or when woke up Monday and my hip was on fire. Went to get out of bad and got a jolt of lightening across my back…so I laid off lower body work this week…it’s getting better everyday, as in I now can get in and out of my car ! should be back on track next week…
The salt mine awaits…
Peace
Get’in older ain’t for sissy’s. Sounds like it was a hard week.
Heal up quick my friend.
Op- thats a fact!! thanks
Klokov 12xbar, 10x65, 5x85, 5x95, 5x105, 3x115 1x125 barx25, barx20
chins (various grips most dead hang) 50-60 total
band pullaparts 1 inch band 3x12
Time for a gorilla walk.
Peace
Maybe it was just the ornery catching up with a old goat?
Glad you are feeling better.
Gorilla walk? Klokov? Off to youtube!