Thanks for dropping by Snap
Paused Bench barx40, 95x8, 135x6, 165x5, 185x5, 205x5, 225x4, 235x2, 245x1, 255x1,1 175x10
Paused inclines 135x10,10,8
dips BWx15,15,15,10
cable rows 100x20, 110x18,15,15
hypers 12,12,
ban pull aparts 12,12,
time for a gorilla walk…
I think you’ll like the Fat Gripz. I mainly use them to bench and sometimes do overhead presses. My triceps seem to get better work than just the bar and there is a slightly different affect in muscle activation and primary focus. I also find that my grip is improved and there is less stress on the shoulders when using Fat Gripz. Another benefit is that when you go back to just the bar is feels tiny and grip is stronger.
Nice work, OG. I love seeing dips and chins in workouts.
I seem to be too weak for one and too broken for the other…lol. At least that is my story.
Great job…
[quote]LittleStrick wrote:
Nice work, OG. I love seeing dips and chins in workouts.
I seem to be too weak for one and too broken for the other…lol. At least that is my story.
Great job…[/quote]
Thanks Big Man…
Conv Deads 85x10, 135x6, 185x5, 225x5, 255c4, 275x3, 295x2, 315x1, 325x1, 335x1 3x3x225
Hip Thrusters 2x8x135, 1x8x145 with 3sec hold
pull throughs 2x12x120
preacher curls 25x50, 20x50, 2x15x50
That looks like a hell of a hamstring day.
Indeed it was Joe, felt very sluggish this AM…thanks for stopping by
Rise 4:06 AM
Tmill 8 min
Bike 15min 4.57 miles
.25 mile walk warmup no vest
1 mile in 14.28 30lb weighted vest walk
4x100yd sprints…cut volume in half, last sprint day before my race on Sunday…I challenged my boy to 100 yd sprint for homestead supremacy and bragging rights…I have a stop watch for his time…does anyone have a sundial I can borrow? I will spend the time reading whatever is printed on the back of his shirt!..from a distance!
Peace
Maybe you should draft behind your son, grab his shirt, and use the momentum to catapult yourself ahead of him.
[quote]gorillavanilla wrote:
Maybe you should draft behind your son, grab his shirt, and use the momentum to catapult yourself ahead of him.[/quote]
That would definitely be my only hope! He’ll be waiting for me in the car when I finish, but it will be fun.
What’s your son up to? Sports? Running?
[quote]cavalier wrote:
What’s your son up to? Sports? Running?
[/quote]
Cav, he plays lacrosse in college at the D1 level so its pretty intense. Fall is practice , lifting , conditioning. Spring is the season. During winter break he has a workout schedule he has to follow, during summer he lifts 2xweek with a trainer, plays lacrosse 2xweek and runs 1 other day…somehow he still finds time to party and hide in my basement with his girly girl.
Rise time: 4:06
Tmill, foam stretchy 25 min
Paused Squat - barx20, 95x10, 135x6, 165x5, 185x4, 205x3, 225x2, 235x1, 245x1, 2x3x185 deep as my hips allow
Leg Press 2x15x3pps
Ham curl 20x45
abductor machine 3x12x90
seated calf raise 3x15x75
Let me see…at 4:06 I was getting up to wee. No…check that…at 4:06 EST I was still out cold.
I really don’t know how you function so early. Last Saturday showed me the insanity of it.
Nice work, OG. Do you “release” at the bottom of your paused squats? Or do you just cease motion for a count?
There are days Strick, where I clearly don’t function…wait that’s regardless of the time! Some mornings its a bit rough but its the only time I can consistently set aside…my work day doesn’t really have a set end to it and when I get home there is family stuff and a cold frosty waiting!!
The pause is held at the bottom for 2 count I don’t release the weight. When I do the back off sets at the end I try and go very deep and hold for 5 sec…I’m a lousy squatter who hates squats ( gee, any correlation there?) as you know, but there is no doubt that this is helping drive my numbers up.
[quote]OldGoat wrote:
There are days Strick, where I clearly don’t function…wait that’s regardless of the time! Some mornings its a bit rough but its the only time I can consistently set aside…my work day doesn’t really have a set end to it and when I get home there is family stuff and a cold frosty waiting!!
The pause is held at the bottom for 2 count I don’t release the weight. When I do the back off sets at the end I try and go very deep and hold for 5 sec…I’m a lousy squatter who hates squats ( gee, any correlation there?) as you know, but there is no doubt that this is helping drive my numbers up.
[/quote]
Even if you hate them, they sure do help keep everything else pushing forward. I am convinced that, had I been able to keep doing deadlift or squats, I would have hit that 315# MP sooner. Without those two in my workouts, 3 plates feels a lot heavier than it should.
I am pretty sure that, even when I was squatting, if I stopped for 5 seconds, I was staying down…lol.
When you pause the squats, you’re not box squatting, are you? When I hit a box, everything tends to lose tension, then good luck getting back up. (My gym is ALL box squats - blech.)
[quote]cavalier wrote:
When you pause the squats, you’re not box squatting, are you? When I hit a box, everything tends to lose tension, then good luck getting back up. (My gym is ALL box squats - blech.)
[/quote]
No just hanging my scrawny ass out in the breeze!
Tmill 8 min
Bike w/30lb vest 16 min 4.58miles
rowing 800 meter sprint w/ 30lb vest
planks 2x2min
pallof press with 10sec hold 4x3x50
chins 5,5,5
neutral chins 5,7,7
chins were dead hang
a little foam roll and its time to start contemplating life…take our daughter to college in the AM…i’ll miss her she a radiant smile!
Peace, have a great holiday weekend
Planks? For 2 minutes? lol…no way. I can however…
[quote]LittleStrick wrote:
Planks? For 2 minutes? lol…no way. I can however…[/quote]
LMAO…I kind of feel like the guy on the table a lot of mornings!!