Willy,
Good to see you back. I know what you mean about forcing yourself to get to the early morning WOs. I have felt the same way many times, just getting to the gym is 75% of the battle. Once I am there, things tend to improve.
I think almost everyone would agree that pull-ups are probably the most humbling exercise there is. Keep at it!!
What are your thoughts on the 2-phase shoulder work?
mday, I wish the gym had a power rack rather than this Smith machine. I liked them, I need to work on finding the ‘sweet spot’ grip to really work my back. I felt I was using way too much tricep this morning.
I’m going to keep them in for at least a month or so. I may add some d-bell mp’s too.
[quote]j_willy3 wrote:
Oh and I am embarassingly weak on the pull ups…ugh!![/quote]
No worries J - Keep that weight coming off and the pullups automatically get better. Just keep at it…
Day 4 new workout.
Dead lift: 135x8x3, 185x6x2
Leg curl: 65x10x3
Leg Press: 160x10x3
DBell Row: 55x10x3
These are the first dead lifts I have done since 1984. Well the first ones officially with a barbell. I’m not counting the electric motors, steam valves, pumps, wide flange beams and big ass chunks of wood over the years.
BUT my grip is some kind of weak, and on the 5th set my hand was not wanting to stay attached to the bar. Oh well, looks like I have a challenge staring me in my face!
I have to get the cardio stuff worked back in. I’m a slacker. I think I will sneak some treadmill time in the end of the workout.
Sunday I will start day 1. I’m going to add some floor presses and I think some Tate presses for my triceps, next week. I suspect somewhere deep down I eventually would like that 325# bench press again. Hopefully it will be before I turn 50!
[quote]j_willy3 wrote:
Day 4 new workout.
Dead lift: 135x8x3, 185x6x2
Leg curl: 65x10x3
Leg Press: 160x10x3
DBell Row: 55x10x3
These are the first dead lifts I have done since 1984. Well the first ones officially with a barbell. I’m not counting the electric motors, steam valves, pumps, wide flange beams and big ass chunks of wood over the years.
BUT my grip is some kind of weak, and on the 5th set my hand was not wanting to stay attached to the bar. Oh well, looks like I have a challenge staring me in my face!
I have to get the cardio stuff worked back in. I’m a slacker. I think I will sneak some treadmill time in the end of the workout.
Sunday I will start day 1. I’m going to add some floor presses and I think some Tate presses for my triceps, next week. I suspect somewhere deep down I eventually would like that 325# bench press again. Hopefully it will be before I turn 50![/quote]
J are you using an alternating grip on the deadlift? That helped me significantly. Right now I’m doing all my lower weight “warm-up” deadlifts with an overhand “hook” grip and saving the alternating grip for my top end. Hoping to continue building the grip strength. Als gotta get back into doing direct grip work.
I used an alternate grip on the all the sets, but I didnt switch the grips. I know I will have to play with the my grip as I work up the weight.
Thanks for the advice!
Get some captains of crush grippers. They come in several different strengths from trainer to a Number 4 which very few people can close. Are you using chalk?
Willy,
Good to see the DL in the program. I hope you didn’t get into too much trouble with your fellow gym members.
As your grip gets stronger, you will also notice an improvement on your pull-ups. I am sure that you will get lots of advice from fellow posters on how to strengthen your grip.
Woke up this morning, and got myself a gun…
Not really, but I went to the gym for 40 minutes of long overdue cardio work. I have to get back in the saddle with that. So I huffed and puffed on the treadmill. I’m looking forward to the weights tomorrow.
In the interim I 'spect I’m going to fire the Hawg up and go for a ride. That is long overdue as well!
[quote]j_willy3 wrote:
Woke up this morning, and got myself a gun…
Not really, but I went to the gym for 40 minutes of long overdue cardio work. I have to get back in the saddle with that. So I huffed and puffed on the treadmill. I’m looking forward to the weights tomorrow.
In the interim I 'spect I’m going to fire the Hawg up and go for a ride. That is long overdue as well![/quote]
I’ve got to go get my rifle sighted in.
Sigh.
Got my morning workout in though.
Sunday Morning
Dips: 10xBW, 7xBW+25#, 5xBW+25#, 3xBW
Bench: 135x8, 205x5, 225x5, 245x4, 250x2x2, 185x8
Bent Row: 115x10, 135x6, 135x8
Seat Row: 90x10, 90x8, 100x8
DBell Press: 50x15, 60x10, 65x8
Treadmill: 14 minutes
Bench Press PR.(Actually only a personal record for this century. I was stronger in the last century) I think I could have gotten a 260# 1 rep max. 250# felt light. I didn’t quite have the stones to try the 3rd rep without a spotter.
All was quiet on the Sunday Morning gym front. Rows were done in supersets. I have always liked doing the row work. Pushed myself on the Dumbbell Presses too. The workout felt good today.Upper body work has always been my favorite work, besides the oly stuff. I think I’m going to like this 4 day a week thing.
It’s a beautiful Sunday here in eastern NC. I’m going to make a lump crabmeat omelet for breakfast this morning. Then I think I’ll fire the Harley up for a 3 hour tour.
Yes y’all can call me Gilligan. Actually I’m built more like the Skipper, but that is a question of semantics. I’ll stop babbling now.
j_willy3, it has to be that new avatar …
Good on ya. Think you’re getting near the “plain lookin” strong area. You got to get some one to spot you every now an then just to see what you can do. Not advocating maxing every workout but some times you just gots to know. Keep it up.
PS Always kinda wondered bout skippy and gilligan. Desert island, 2 babes right next door, they keep sharin the same hut?
Your bench numbers are looking pretty good. Any reason for the small jumps in weight between sets? Or doing dips before bench?
[quote]Ironmantrw wrote:
Your bench numbers are looking pretty good. Any reason for the small jumps in weight between sets? Or doing dips before bench?[/quote]
No real reasons for either, Ironman. I guess I made small weight jumps because I’m basically a big fat chicken CLUCKCLUCKCLUCK I am the only dumbass in the gym on a Sunday at 5a.m. There is no power rack or safety cage, so I was being careful. Conversely I should have a bit more of a “No Balls No Glory” mindset.
The dips are first only because I have always done it that way. Not much of a reason, other than the fact I used to hate them and if I did them first in the old days I was less likely to skip them.
It’s not very logical reasoning, especially when I put them on paper.
I understand feeling your way through your workout. You might want to try doing less reps on your warmups to your top sets. It would probably lead to more reps on your top sets. If you get stuck at the bottom of your bench you could always do the dreaded belly roll with the bar.(just kidding) Safety First.
Squat 135x10x3
Leg curl: 65x10x3
Leg Ext: 30x10x3
Power clean 135x5x2, 155x4
Treadmill: 13 mins
A Sunday of PR’s followed by a Monday of Personal Disappointments! I’m beginning to think my workout needs Celexia, Prozac, and Lithium! I just gave out of gas. Missed an attempt at 155 with the power clean and just went to the crapper! Then I was pissed I let the workout fall apart.
Maybe I didn’t get the sleep. Maybe it was the fact the scale topped out at 253 this morning even with my clean eating. Maybe it was the debate the wife and I had over some family issues last night. Damned if I know!
But the workout sucked this morning. Tomorrow is an off day so I guess I’ll get some cardio work in. I have to re-examine my diet and get that back on track. Oh well…life as a fat bald almost 50 weight trainee is full of ups and downs.
[quote]j_willy3 wrote:
Woke up this morning, and got myself a gun…[/quote]
Thanks… just passed coffee through my nose, spattering the computer screen and keyboard… I am still snortin’ and gigglin’ like a hyena on N.O. Explode.
Training is looking awesome! My opinion only… change the order of the dips in your routine, unless they are weighted and you are doing triples or doubles…
With introducing DL’s into your training, you will notice your grip strength increasing… again, my personal experience only.
Your power/ strength is really starting to come up though!
[quote]bunny7568 wrote:
j_willy3 wrote:
Woke up this morning, and got myself a gun…
Thanks… just passed coffee through my nose, spattering the computer screen and keyboard… I am still snortin’ and gigglin’ like a hyena on N.O. Explode.
[/quote]
Bunny, we southern redneck swamp rats aren’t supposed to make you Cannucks get all tickled like that! Thanks for the encouragement and advice. I’m going to move the dips, IF I can over come a 3 decade bias towards doing them first…
JW -
There are days like that. This Saturday, I felt like I was just going through the motions. Everything felt heavy and I was sluggish. I got the reps in, but I know the usual intensity wasn’t there, plus I felt ‘pukey’ the whole time.
Nowhere to go but UP! 