add reps, then add weight?
Tuesday morning workout:
Zercher squat: 4x135x5, 2x135x8
Hack squat: 135x8
Decline leg raises: sets of 25, 21, 13
The Zerchers were a lot easier today. I’ll raise the weights next week. I built a little stand out of the step thingies the aerobic ladies use and it’s easier to get under the bar. I’m just not coordinated enough to do the dead lift to the knees thing.
Tried some hack squats. Going to work on them too. My stubby little arms are holding me back on them. I do like how they force me to throw my shoulders back.
After listening to CNBC this morning and the former Director of the Congressional Budget Office I found this random thought: “A fine is a tax for doing wrong. A tax is a fine for doing well.”
A tax is a fine for being at all,
I’m for a Steve Forbes flat tax at 16%.
Nice addition of the Zerchers and hack squats. I’ve never done any of these but I guess you can do zercher lunges, zercher good mornings and several other zercher movements.
Guess as long as you’re holding the bar in the crook of your arms whatever you’re doing is a zercher. Are yoy doing hack squats the old fashion way, i.e., pre hack squat machine? Holding the bar behind you and squatting. Have never tried those.
[quote]hel320 wrote:
Are yoy doing hack squats the old fashion way, i.e., pre hack squat machine? Holding the bar behind you and squatting. Have never tried those.[/quote]
Yep old skool. I like them, actually. When I get my shoulders lose they will be fun. I just wish my arms were longer!!!
Maybe putting the bar on top of two plates
or some aerobic platforms?
hack squats and zerchers , that is very old school.
nice work
kmc
Wednesday morning workout:
Barbell complex: 95x10, 95x6, 95x7, 95x8, 95x9
Treadmill complex: 20 minutes
I took it easy this morning. I’m going back tonight for a feeble attempt at a cobbled together ME bench night. I worked up a good sweat this morning in spite of yet another spring frost!
I guess the season is here. After having most mornings to myself in the gym, the crowd was over flowing. I was joined by the gym owner and his client, the work spouse, and another lady all in for the morning grind. I don?t think there have been this many folks awake at once since October of last year! I offered to buy the gym a power rack in exchange for a membership renewal. It’s on the table, I’m wondering if he will take me up on it?
Willy’s random thought: It is hard to understand how a cemetery can raise its burial cost and blame it on the cost of living.
Wednesday night workout
Treadmill warm up walk: 8 minutes
Dips: 4xbwx6
Bench Press: 135x8, 225x5, 255x5, 275x3, 295x1*PR, 245x3
OH dumbbell triceps ext. 4x30x8
I had a good night at the gym. The sole bench was being used by a couple of guys. After a warm up walk and some dips it was free. The weight felt light tonight. 275 for 3 went up easy. 295 was tough; but a clean rep all the same. The last time I did that was 25 years ago. I’m going to mark it down as a new PR. My left shoulder started to burn during the 245 drop down set. I decided to stop there.
I think the bands are helping me power thru the sticking points. I have some boards made. Now I’m excited about incorporating them in my training. Maybe 300 will fall faster than I remember it falling 25 years ago.
The OH triceps things were done as a lark. I don’t think I’ll incorporate them in the Wed night workout.
295 PR…It may be a 2 Ambien night tonight!
Willy’s oxymoron for tonight… “Political science”
Nice job JW. Keep it up.
[quote]j_willy3 wrote:
Wednesday night workout
Treadmill warm up walk: 8 minutes
Dips: 4xbwx6
Bench Press: 135x8, 225x5, 255x5, 275x3, 295x1*PR, 245x3
OH dumbbell triceps ext. 4x30x8
I had a good night at the gym. The sole bench was being used by a couple of guys. After a warm up walk and some dips it was free. The weight felt light tonight. 275 for 3 went up easy. 295 was tough; but a clean rep all the same. The last time I did that was 25 years ago. I?m going to mark it down as a new PR. My left shoulder started to burn during the 245 drop down set. I decided to stop there.
I think the bands are helping me power thru the sticking points. I have some boards made. Now I?m excited about incorporating them in my training. Maybe 300 will fall faster than I remember it falling 25 years ago.
The OH triceps things were done as a lark. I don?t think I?ll incorporate them in the Wed night workout.
295 PR??.It may be a 2 Ambien night tonight!
[/quote]
Well done, Sir!
Thursday morning workout.
Squats in the Smith: 135x10, 205x5, 225x5, 2x245x5
Incline leg raises: sets of 26, 21, 14
It was just an average session today. Going to add more sets on 245. I really didn’t work up a good sweat doing the squats. The abs work waxed my ass. It always does.
I “shore nuff” f*%ked up my left shoulder and pec last night. I don?t know how badly. I am not sure if it’s more the front delt or that upper part of the pec muscle. It was awful sore as I dressed this morning. I guess I will see how it goes. I feel sure my back, shoulder, and chest work this weekend will be high rep light weight.
Seems the NCDOT has decided to put a new road deck on the bridge by my house. They have squeezed 4 lanes into 2 and traffic is all rerouted. What was an easy entry into the neighborhood has become a game of chicken and, “wonder if his brakes will hold?” This morning at 5:50 am a log truck damn near rolled me up. Getting too and away from the house will be fun over the next 4 months.
JW’s obtuse thought for the day: Change is inevitable, except from a vending machine.
Great going on the PR and hope you didn’t do any damage.
Friday morning workout:
Barbell complex: 65x5, 4x95x5, 95x6
Treadmill interval: 20 minutes
I guess I kinda screwed up my left pec Wed. night. Or as my little girl says, I have a boo-boo in my boobie. It took me a couple of tries to do the pressing portion of the complex. Finally I got mad enough to gut it out. I guess it was a mind over the CNS thing. It felt good to finish. Pressing hurts, pulling is not a problem. I know this weekend will be lighter weights and high reps. I was kind of waiting to “deload” while I was off on my 2 week sales trip in Asia. Looks like it might begin earlier than I expected…
My morning ride to the gym is becoming quite a challenge. Once again I was about pancaked by a semi… Turned my blinker on 200 YARDS before my turn. I hit a fat doe on the way out of the neighborhood (no damage, just startled us both) and missed 3 on the way back in. My old Tahoe is trying to become a hunter I guess.
Saturday morning workout
OHP: 4x95x10
Decline dumbbell rows: 4x45x12
Lat pull down: 4x110x10
Chest supported rows: 4x95x10
I kinda took it easy this morning. My goal was to work the kinks out of my left shoulder. It is still sore. But the pain seems to have lessened in the upper pec area and is now concentrated in my front deltoid area. Hopefully in a few days all will be well.
I don’t feel as if I have done anything today. The lowered weights and high reps just didn’t take it out of me. Oh well, the workout is what it is. I was tired as well. I had to ride 90 miles to attend the family visitation in honor of the patriarch of my largest customer. I’m taking my Dad to the funeral today. The youngun has strep and the wife is just about crazy from all her sickness. It doesn’t help that JW is riding the roads today I guess.
I wonder what bench day holds tomorrow?
JWs off the wallness of the day: “When you discover that you are riding a dead horse, the best strategy is to dismount.” However, in modern government, a whole range of far more advanced strategies are often employed such as: Declaring that as the dead horse does not have to be fed, it is less costly, carries lower overhead, and therefore contributes substantially more to the bottom line of the economy than do some other horses."
Wrap your mind around that one…
All blessing to you in the name of Orwell.
Sunday Morning workout
Bench with bands: 135x12, 205x2, 4x135x12
Decline dumbbell press: 4x55x12
Floorless floor presses: 4x135x12
CGP in the Smith: 4x115x14
I’m not happy with this posting. My shoulder hurt with the slightly heavy weights. I feel like a weenie, doing a weenie workout. 205 with bands just plain out HURT. I dropped all my weights back after that. I guess I’ll need to stay in rehab mode for a while.
I thought the sun was going to come out, but it was dashed at 7:10 am. It looks like more rain for this Sunday. There are a bevy of cormorants and osprey on and over the river today. Yesterday a juvenile bald eagle came to eat his dinner in my back yard. that is rare for a couple of reasons.1 an eagle in my back yard, and 2 they usually haul ass when the osprey move in.
JW’s warped statement of the day: By all means marry; if you get a good wife, you’ll be happy. If you get a bad one, you’ll become a philosopher
[quote]skidmark wrote:
All blessing to you in the name of Orwell.[/quote]
Thanks Skid… I think!! HAHAHA You think Orwell would like being lowered to my standards?
Willy, check your bench technique. Make sure the elbows are close to the body-not flared out. Also,doing ohp on sat and bench on sun puts a lot of stress on the shld two days in a row. Could you do both these on one day? Does the shld hurt with ohp?
Thanks Eco. Until now the benching folowing ohp hasnt been a problem. But I think I’m going to change it all around.
I have alreay worked on not flaring my arms out. that helped alot. I dont believe I would have gotten 295 using my old body builder bench.
To answer the question, my OHP work is less painful than the bench.