Thanks Buffalo…
Day 6 OGvs 2,3,5
BP 135x8, 185x6, 225x4, 245x2, 265x1, 275x2 just finding a good double to base the next few weeks off of…so I will do my work sets now at 255 which is up 10lbs from where I have been… shoulder was good at 275…
Paused 3x3x225
Snatch grip rack pulls
5x2x355
seated cable row
3x8x140 with 3 sec hold
Tates
2x10x35, 1x6x40
Farmers carries
3x50 paces x55’s I need to do more of this… with more weight captain!
Have a great weekend,
Peace
I’m jealous of your benching. Good work!
Ummm . . . what exactly is the purpose of snatch grip rack pulls?
Cav- From an article Cressey wrote called Mastering the Deadlift, its here in the articles section. It also appears in Cressey’s book, Maximum Strength.
" You get the best of both worlds with rack pulls and the snatch grip. These will wallop loads of meat on your upper back."
Bench press is looking strong. Heavy farmers carries are a lot of fun. Except for your forearms. Have a great weekend OG.
Thanks ECO, Hope you had a great weekend as well…
cinder block carries for 75 yards x 4 , slosh pipe zercher carries 4x 75yrds, 1 hour walk with dogs, have to go help a friend haul his boat out of the water…
beautiful fall day here…so far!
Peace
Nice work. How do you like the slosh pipe? Did you go the Dan J route and use 9 feet as the length?
james
[quote]OldGoat wrote:
Seated Cable rows
3x8x140 with a 3 sec hold
[/quote]
I’ve got to ask, why the 3 sec hold? I’m assuming you hold at the top, right?
James, thanks. yeah I got these from DJ. I like them a lot. I have been doing them on and off for a couple of years. My problem is just fitting in all the different stuff I would like to be doing; this being one of them…but the pipe is always challenging.
EL- yes, with the handle by your abs./ sternum.just adds to the contraction time and allows to really focus on squeezing the scapula together… and really punishes my back
Farmers carries 4x55x70 paces ( a little longer this time as the gym wasn’t very busy)
Waiters walks 4x40x70 paces
planks, push-up planks, side bridges, 1 legged bridges…lots of stretch/mob work…15 min t-mill…
Nice lifting OG, lots of variation.
[quote]OldGoat wrote:
My problem is just fitting in all the different stuff I would like to be doing; [/quote]
So true. If I did everything I wanted to do my wife would kill me for never being around.
[quote]dday wrote:
[quote]OldGoat wrote:
My problem is just fitting in all the different stuff I would like to be doing; [/quote]
So true. If I did everything I wanted to do my wife would kill me for never being around. [/quote]
Plus all the room your toys take up in the garage…
DDay and MJ - If I put anything in the garage my wife will sell my motorcycle…I have to behave!!
Day 7 OG vs Mothra
Squats bar, 135x10, 185x6, 225x3, 245x2,2,3,3,4 I hate squats, probably should have mentioned that earlier.
BP bar, 135x10, 185x6, 225x3, 255x2,2,2,2,4 next session calls for triples at that weight. I think i found a width on my grip that my shoulder will tolerate…so onward and upward we roll!
rdl 2x8x185 1x12x135
hammie curls 3x10x85
seated cable row ( needed to stretch the back a little all tight from chainsaw work this weekend) 1x8x130x3sec hold
Peace
So what are your thoughts on squats?
[quote]OldGoat wrote:
Day 7 OG vs Mothra
[/quote]
So, do you compete at eating the wool stuff around the house 
[quote]OldGoat wrote:
EL- yes, with the handle by your abs./ sternum.just adds to the contraction time and allows to really focus on squeezing the scapula together… and really punishes my back
[/quote]
Thanks, that makes sense. You must be getting a massive back with everything you are hitting.
Solid work.
Definitely don’t do anything that will cause her to sell your bike!
james
EL- not sure if its proper english to use the words massive and 180lbs old goat in the same sentence!
James- Thanks, …my thoughts exactly!
OG vs Guidra
Refresh day
warm-up, stretch/mob, t mill 7 minutes
DB swings
3x10 side x40lbs
DB Farmers carries
4x not sure how many steps x60’s ( longer than before forgot to count)
Waiters walks
3x not sure how many steps x 40’s
Back ext
3x8x10lbs
Peace
Day 8 OG vs the bar
Felt lousy this AM, just blah and lifeless. bench warm-up sucked, 185 felt like a max. but I was there so away we go.
BP 5x3x255 need to do paused reps next cycle and build some strength out of the bottom…
Rack Pulls , forearms shot from yesterdays carries couldn’t hold hardly any weight with a snatch grip so I did conventional
315x6, 405x5, 425x3, 445x2,2,1,1
Face pulls 3x10x80
One arm BB curls 3x10
Bat wings 2x5x10sechold x35s
Have a great weekend,
Peace
Looks like it turned out pretty good. Sometimes getting to the gym is half the battle.
Tell us more about your Carries. Are they standard Farmer’s Walks? My forearms are in desperate need of solid work.