x2…great work for an early riser like myself
Looking strong Paul. Warm weather for the weekend. There goes all this beautiful snow.
[quote]gorillavanilla wrote:
I think if I got up at 4:05 in the morning the only think I could lift would be myself back in bed.[/quote]
hahaha
[quote]jjackkrash wrote:
It’s good to see the Old Goat kicking ass and taking names. [/quote]
Thanks Jack…
[quote]MattyXL wrote:
x2…great work for an early riser like myself[/quote]
Matty thanks a bunch…early risers for the win…
[quote]NHLFTR wrote:
Looking strong Paul. Warm weather for the weekend. There goes all this beautiful snow. [/quote]
Thanks Steve…snow is shrinking rapidly here…time to go throw some tomahawks
Tmill foam stretchy
Trap Bar 145x5, 235x4, 285xx, 325x5, 345x2, 365x2 (belt) 375x1 225x10
Paused Front squats 135x5,4,4,4,4,2,2, these were deep with a long pause.
hip thrusters 135x10, 225x10, 225x8, 225x5 all with long hold at the top…
2 session of LRB left…
Peace
Tmill, stat bike, foam stretchy
Incline Paused BP 135x5, 165x4, 185x3, 205x2, 225x2, 235x1 245x1 (P F’inR +10 it was a solid pause as I had a spotter so I wasn’t concerned about death!) 225x4
Incline close grip Paused 135x 10, 8
Weighted Chins deadhang 5xBW+28, 5xBW+38, 4xBW+53 3xBW+63, 2.8777xBw+73, 1.877xBW+83 ( P F’inR +13lbs) The odd weight is due to wearing 3lb ankle weights on top of the belted stuff. Not quite 50% BW but closing in on it…
wide grip pulldowns 110x10,9 9…each set with at least half the reps done with an iso hold…
Peace, Enjoy Sunday …I just did!
Great PF’inR’s OG. Fantastic session.
Time to revel in the day.
Happy Holidays!
[quote]Oldman Powers wrote:
Great PF’inR’s OG. Fantastic session.
Time to revel in the day.
Happy Holidays![/quote]
OP thanks brother…and same to you and yours
BW+ over 80 dead hang chins is really strong work. When I start adding anything over 50pds. the chins tend to be anything but dead hang. Strong work OG!
Congratulations on the PR’s and Happy Holidays to you and your family.
Happy Holidays, Goat.
[quote]DBasler wrote:
BW+ over 80 dead hang chins is really strong work. When I start adding anything over 50pds. the chins tend to be anything but dead hang. Strong work OG!
Congratulations on the PR’s and Happy Holidays to you and your family. [/quote]
Thanks Dave…I just went off and decided to see what I had, fun every once in awhile! And the same to you and your family!
[quote]cavalier wrote:
Happy Holidays, Goat.[/quote]
Cav- Many thanks and right back at ya!
LRB 365 is now complete …hey wait I don’t hear the sound of trumpets!
I’ll take the rest of year off from lifting, will do some condo work and light light light lifts but wont record them…
Trap Bar 145x5,5 235x5, 285x4, 325x3, 345x2 , 365x1 325x9 ( PR+3)
front squat paused 135x5,5,4,3,5,4, 2,2, nice deep long pause
SLDL 3inch deficit 135x10, 155x6, 175x5, 185x5, 205x5, 225x5, 245x2 (PR+10lb) these were double overhand, reset each rep and felt awesome…
Merry Christmas to all !
PR’s are a great way to finish off the year. Can’t wait to see the encore next.
Merry Christmas Goat. Be sure to eat, drink and be merry.
Merry Christmas and a happy new year to you and your family. Great work hitting those PRs.
Thanks OP and GV Hope you guys enjoyed it as well.
PR’s are always a nice Christmas present.
Indeed Cav, even if they are rep PRs…
So went in today to do just do some cardio and sweat out some Buds ended up using the vest
25 min tmill with 36lb vest 1.38 miles…full sweats including hat…so much for that hangover!
Then I decided I’ll do very light form work on deficit SLDL.
3 inch deficit double overhand beltless135x6, 155x5, 175x5, 195x5, 205x5, 215x4, 225x4, 245x3, 255x3, 265x2,
3inch deficit mixed grip beltless 275x1, 285x1, 295x1, 305x1,315x1, 205x6
on double overhand everything above 245x3 would be a PR and on mixed grip everything 285 and up is a PR.
Biggest change in my DL work this year: facing away from the mirror and feeling the movement instead of watching it! So for 2014 I’ll start squatting the same way, sans mirror.
Peace