[quote]FarmerBrett wrote:
How close was the 500 rack pull?
and congrats on no longer being a vag :)[/quote]
Completely welded to the rack. I pull from about 1 inch below my knee, which besides the ground is my weakest point.
We’ll find out today if I’m still a vag.
Yesterdays training.
Went to the gym for some sprints and basketball drills, ran into a couple of young bucks who wanted to play a game. We played 21 for an hour. I swear I haven’t worked so hard in a long time, just trying to keep up with their youth damn near wore me out. Did manage to score more than 10 points in each game but I’m paying for it today.
Diet has been very much same shit different day. Wife is going on a diet now too so we’ll both be royal pains in the ass until we reach our goals. Glad she’s taking her health seriously again.
DC B3 today
DB curls 45’sx16x6x4=24 PR
Pinwheel curls 60’sx20 PR
Seated calf raises 3px10
Front squat 185x8 225x5
FS WM 155x12x8=20
Much less vag today than previous weeks, really a good week in the gym so far. Front squats felt pretty good was in the groove until the 225 set, it was pretty ugly. The WM set is still too much weight, need to check the ego and drop it down…again.
Back was sore as hell today from yesterdays bball game, once I got it warmed up things were good.
Weighed myself this morning at 219.0, that’s gain of a little over a lb, wrong direction. That was after coffee but I’m pretty sure I didn’t drink a 1lb of coffee.
Glad to see that you are getting your mojo back.
What target weight are you shooting for?
Very solid work. Those front squats are going well.
Regarding three day a week programs there’s the standard answer of 5/3/1. You could do the conjugate method (westside) three days a week.
james
Git- Thanks buddy, me too. Target weight is subject to change but under 210 and we’ll see how I look. Right now just under 220 I’m happy but not satisfied.
James- Thank you, they’re getting there. I was thinking 5/3/1 was probably the direction I’d go, have had good results however kind of wanted something different. Ran westside a long time ago, will look into it again since I don’t remember much of anything about it. Thanks again.
Throwing some links up to info about The Westside Conjugate method. Mainly so I don’t lose them but also so others can read if they so desire.
Think this might be the way I go if I can work it around M-F split and not bench pressing. Maybe sub military press on ME days and do the DE days with incline???
Training yesterday:
Bball time. My legs were freaking boat anchors on the court, seriously couldn’t run no matter how hard I tried. Felt like a fool out there but had fun. Over all another good day.
Wife update: She had an MRI on her brain Monday and we got the results this morning, brain tumors are shrinking and some have completely disappeared!! One however is being a dick and has grown, doc says he thinks the tumor isn’t actually growing more that area of the brain has some trauma from all the radiation. Next week she’s having PET scan on her brain to see if that is indeed the reason for the growth. So more good news!!
Happy Friday!!
Training yesterday:
DB Incline= 0x0
Military press 135 7-2-2=11
DB Triceps extension 80x13-6-3=22
hanging pull ups 2-2-2
Deadlift 220x30
Gym was crazy busy yesterday, every bench was being used so we skipped incline and went to MP, then didn’t have time to get back to them.
Never done full one hanging pulls ups before, generally I can reach every pull up bar flat footed. Today we put a bar on top of the power rack, that;s a whole different ball game.
Both of us were really sore from rack pulls, squats and basketball. My dumb ass decided that instead of pulling heavy we’d pull our body weight for 2 minutes. I remember this challenge awhile back and had forgotten how much it sucked. 30 reps is pretty decent I suppose but next time we’ll probably just pull the heavy weight.
Weight today 220.0 did have a cheat meal last night so my guess that’s most of it.
If you want to do timed work, I recommend max reps in 10 minutes using 55-65% of 1RM. Probably the hardest thing I have done.
[quote]giterdone wrote:
If you want to do timed work, I recommend max reps in 10 minutes using 55-65% of 1RM. Probably the hardest thing I have done.[/quote]
I remember you doing that, crazy. Going to keep this idea for another date though, kinda sounds like fun.
Here are some recent videos.
455x1 rack pull
315x15
225x5
155x8 some high was tired
135x2ish this was my 3rd set
Hope to start having regular videos again using my partners cell phone.
Didn’t lift today to many work things going on, pushing until tomorrow.
Nice to see some vids.
When and why did you stop lifting at home?
[quote]FarmerBrett wrote:
Nice to see some vids.
When and why did you stop lifting at home?[/quote]
Well my son is now 3 going on 4 and is all about daddy. When I’d go home and lift after work he’d lay at the top of the stairs and yell for me under the door. I tried to lift with him down there with me but worrying about him and trying to focus on not getting stapled didn’t work. Right now it’s working out that there is a gym down the road from my office so I go at lunch. Sometimes still lift at home just can’t do it regularly. Its a shame to have that gym down there getting dusty I hope to one day lift with him.
Great work! And yes, I understand about have a four year old who wants to do everything you’re doing. Tough to lift like that…lol.
james
Rep that weight! Good shit bro!
Rep that weight! Good shit bro!
Thanks guys!
DC B1
BB Curls 95x12x4x3=19
Pinwheel curls 60x13x10x7=30
Calf raise 10Px12
Good Mornings 185x10 185x9
Leg press 10px8 10px6
WM 8px20
Well I’m finally back from a whirlwind Christmas break. Between crazy work hours, traveling for Christmas and flat out vacation, it’s been nearly 3 weeks since I’ve been in the gym. With all the time off I backed off the weight a little and I’m glad I did, I’m one sore mofo already.
Was going to change up from DC to something else and still will but there is talk of another office biggest loser contest coming around. DC seemed to help me the first time so I’ll hold off until a decision is made regarding the contest.
On that note, even with Christmas treats and no set diet my weight is staying between 217-219 depending on the day. Hopefully I’ll get a nice boost in metabolism switching back to a formal diet.
Here’s to a great new year!
That gym is so…clean. How can you stand it?
Nice vids.
Looks like DC is treating you right. On the days Westside is killing my low back I keeping thinking 'Fuck it, I’ll go do DC."