Great work OG! And great news about your son…school and lacrosse.
Sounds like a great visit.
[quote]dday wrote:
Man OG, seem to be getting some good training especially for a guy who is waking up the chickens in the morning, don’t know how you do it. [/quote]
D- thanks brother, its easy to do it…when you have no other option! Appreciate you stopping by, good luck to the Mrs.
Strick , it was great, thank you! Get to see him next weekend for parents weekend and an intersquad scrimmage…
Con/Core Day…lucky me 4:10AM rise to go do the following…WTF is wrong with me…warm bed, a sexy vixen curled up next to me and I choose this…
20 min Tmill
20 min foam/stretch mob
Planks a whole bunch, side bridges a bunch, push up planks some, band resisted push up plank a few,
Dead Hang Neutral Chins 12, 10, 8,7,5,5,5,4
Only took a break when I needed air…
Peace
Conv Rack pulls ( 2 inch below knee)
225x5, 315x5, 405x5, 455x3 w/straps, 500x1,1
DB farmers carries 3x80 paces x 60s
Waiters walk 3x80paces x50
chins to sternum 9,7,5
Hypers 2x8
Band pullaparts 3x13xmini
Peace , have a great weekend
Nice pull’in OG!
Have a cold one brother. That looks like a PR to me.
OP- thanks man, those were probably the best rack pulls I have done form wise…the old goat may be starting to get it…but I admit the 2 inches below the knee is a weird starting spot, its hard at first to get the mental sequence in gear.
Sunday Funday
CGBP ( all paused plus 45lb chain) 155x5, 175x4, 185x3, 195x2, 205x1, 215x1, 225x1, …225x4 paused No chain
Staggered stance landmine 45x15, 70x12, 85x12, 95x10, 105x8
single arm cable row 3x12
dead hang neutral chins- 8 wide grip, 8 close just putting some reps in the book and make sure I chin 3 to 4 times per week.
1 hour gorilla walk in the rain…felt good to let my hips stretch and relax like that after yesterdays pulls.
Time to enjoy football and family,
Peace
Dang OG! Great rack pulls and great CGBP! You’re looking strong!
Thanks Strick…workouts are going well right now, hope I don’t screw this up!!
Paused Squats
135x8, 185x5, 205x3, 3x3x220
RDL 3x12x135
BSS 2x16sidexBW
GHR/Hyper combo
3 sets 6reps GHR/6 reps hypers…
off to the salt mine,
Peace
Paused squats are a mofo, good work OG. Oh and nice rack pulls the other day.
^Agreed, paused squats are teh debil. Damn fine workl.
[quote]OldGoat wrote:
[quote]jjackkrash wrote:
Great pulling Old Goat! That’ll give the ol’ posterior chain something to think about. [/quote]
Indeed Jack and the ole P-chain had this to say…“WTF” what did we do? GHR and Hypers mixed a bunch
[/quote]
I hurt just reading that!
So cool on your son! Sounds like a win/win.
DDay and Joe- Thanks guys…Im using Paul Carter’s paused squat template its a 7 week cycle that ends with a max test of your regular squat. And of course nail a sweeeet PR…celebrate, rinse and repeat…I started with 155lb paused and I will end at 255…not a 100lb actual gain but 100lb confidence gain! Much like 5/3/1 you start light and build momentum.
Used his Paul’s bench template ( 9 week) and added 10lbs to max incline BP so I thought what the hell give this a try… so no slacking on your parts or an old goat might catch up ( hahaha)
[quote]Up wrote:
[quote]OldGoat wrote:
[quote]jjackkrash wrote:
Great pulling Old Goat! That’ll give the ol’ posterior chain something to think about. [/quote]
Indeed Jack and the ole P-chain had this to say…“WTF” what did we do? GHR and Hypers mixed a bunch
[/quote]
I hurt just reading that!
So cool on your son! Sounds like a win/win.
[/quote]
Thanks UP on both counts…and I appreciate the sympathy pain because I have the real ones! 52 is definitely not the new 25! You heard it here first!
Refresh Day
20 min tmill
20 min foam/mob/stretchy stuff
planks, side bridges band pullaparts
curls 3x30xbar
dead hang neutral chins 13, 9, 8, 5
planks, band pullaparts, stretch
Peace
Who is Paul Carter? Gotta google this.
Gorilla- Check out Paul Carter’s site…from reading your log I would guess you will find some good stuff and at the very least I’m guessing you will love his attitude.
Wow I could have sworn I put lift-run-bang.com in my post…
Incline BP 115x5, 135x4, 155x3, 175x2, 190x1, 200x1, 210x1, 175x15, 175x6 paused
C&P 3x5x95, 2x5x105
Klokov 20xbar, 2x10x65
That’s all the gas tank had today…
Peace
Rise time 3:55AM…
Sumo deads ( first time off the floor in months)
135x5, 185x5, 225x5, 245x5,5,5 275x1 stayed light just working the hip, probably stay with this combo and see how I go.
Snatch grip rack pulls 225x8, 315x5. 365x4, 405x3, 425x1,1, 315x10
Pull throughs 140x12, 160x10, 180x8, 200x6 lost my body lean and it pulled me backwards…no mas!
BB curls bar x52, 29, 20, 15
Toasted…
Peace
Greet the world: 4:00AM
CGBP ( plus 45lb chain) 155x5, 175x4, 195x3, 205x2, 215x1, 225x1, 230x1 230x5 ( no chain)
Clean & Press 5x5x115…these are a real ball breaker for me…need to get in better condition…the pressing is fine its the up and down to the floor…cant they move the floor a little closer?
Spoon Press 17,15,9,7 last two sets paused just above chest
Rope Tri ext. 2x20
and the Old Goat said I hate doing back to back sessions. Had to lift today to get my schedule straight and leave Sat open.
Peace
Just checked out Lift-Run-Bang and I think it’s great. I think I’m going to try and achieve all of the constitutes strength goals within 2 years. Maybe by the time I’m 45 I will be strong enough to say I am strong.