235 MP
holy shit…
you put up some huge numbers!
Great work. Your bench just keeps climbing.
Back and Biceps -
I tried to incorporate some bent over rows into the workout, as I am about to kill my home gym (the Marcy one, not the power rack and weights). I guess I loaded too much extra weight on it too many times. I think one of the pulleys is breaking apart. I should be able to swap that pulley for one that is used on the pressing movements, which I don’t use. I just didn’t have the time, tonight.The bent over rows were tweaking the inside of my left elbow, though. I got in the sets, but it wasn’t comfortable.
Upper body static stretching
Bent Over Rows
135x10x4
225x10x2
275x5x2
315x6 - these were power bent over rows…lots of momentum.
Lat Pulls
160x10
210x10x2
210x6
160x12
Seated Rows
210x10x2
Standing DB Curls
40sx10x3
That’s it. I was disappointed in the bent over rows. But I just couldn’t find a groove that felt good and didn’t hurt. The 315# was a sloppy set.
210 lat pulls down would pull me right out of the seat! Nice work as always Big fella!
Nice BB Rows. I try and stay strict as long as I can, but my top sets get pretty sloppy as well.
OG, I have to hook my legs under the back of the back rest (turn around for these) or it will pick me up too.
Jack, they were sloppy as hell. Just didn’t feel right. But it was nice to snatch that much weight around.
Unfortunately, my left elbow is now killing me. Hopefully that goes away quickly.
It seems to me that doing heavy bench and heavy MP, in the same week, is wearing me out quickly. I noticed this before vacation…and after. I think I am going to have to slide back into a rotation, where on heavy bench weeks, I go a tad lighter, with more reps, on MP day…and vice versa. It seemed to be working before.
The real problem is that I am working without an established plan, right now. What exercises I do are pretty much set. Sets, reps and weights, however, are based on how I feel that day. I am going to stick with it for a few more weeks. Then decide if I need to go to something more structured.
Strick- I am heavy consumer of BIOFREEZE ointment…maybe that would help…if not a 6 pack and two shots works for me just as well…sorry for the elbow trouble. So for your pressing you are talking about a heavy day and a “speed” day…Cressey used to have me doing something similar and it definitely helped me recover.
I’m a little late with this, but nice benching. Your 3 board is damn sweet.
[quote]OldGoat wrote:
Strick- I am heavy consumer of BIOFREEZE ointment…maybe that would help…if not a 6 pack and two shots works for me just as well…sorry for the elbow trouble. So for your pressing you are talking about a heavy day and a “speed” day…Cressey used to have me doing something similar and it definitely helped me recover.
[/quote]
I may have to give that a try. My elbows are usually achy, but not this achy.
I don’t know if I would call it a “speed” day. More like…
Heavy bench on Sunday. On Thursday, doing sets of 10 on MP until I get to 215-225#, then do a set of 5. As opposed to trying for heavy triples or singles in the 235-250# range.
A lighter bench day might be normal bench to a set of 5, around 315#, followed by CGB…no board presses.
I don’t like having a really light day, because the weight always seems heavier the next go around. But diminish the weight and reps at higher weight enough to not overtax myself.
[quote]scottgomez wrote:
I’m a little late with this, but nice benching. Your 3 board is damn sweet.[/quote]
Thanks, SG. I have a plan for the board presses.
With 365#, I was doing them with 3 boards. Then got cocky and tried it with 2 boards…then 1 board. Once I hit the 1 board, I knew it would go. My plan is to do the same with 375#. Hopefully it works. If so, I will keep doing it until I stall.
I need to try me some of them board presses.
Nice work LS. Don’t worry about the endurance. It will come back next week I guaraannnntteee it.
Your training #'s are looking great man.
Danjo! Where have you been hiding? You’ve been MIA for a long time…
OP, I have developed a love for board presses. Hopefully they return the love.
Legs/Core Day -
While sitting on my fat ass, at work, I really had the urge to squat today. No, it wasn’t/isn’t a good idea. But my back has been feeling pretty good the last few days.
The biggest thing is, I need some weight on my back. I need something to load my body with weight.
So, I did some squats…kind of.
Static Stretching
Squats
barx15
135x10
225x10x3 - back started getting tight on set 1, tweaky on set 2 and I just forced set 3.
1/2 squats - to pins
315x10x2
Sidebends
65x20x3
Crunches
20x2
Back is tight and sore. Might regret this…but won’t know until tomorrow.
The 1/2 squats felt pretty good. They might just be the ticket. I don’t go low enough to put to much stress on the back, but they do allow me to load my body. Since I don’t know if I will ever be able to push squats and DLs again, that might be good enough.
Looking good Strick! I like the barbell row, but hate what it does to my lower back. So I tried this!
I’m not going back to BOR or Pendlay any time soon. Hits my lats spot on and my back doesn’t feel a thing.
Thanks, Schmidt. That is a good idea. And I just happen to have a couple of pallets (non-traditional) that might work great for this. The bent over rows got my back as well.
In fact, I can now tell you that I shouldn’t have done the full squats, yesterday. Back is muy pissed off. Guess I will try just doing the 1/2 squats, next time.
[quote]Schmidt wrote:
Looking good Strick! I like the barbell row, but hate what it does to my lower back. So I tried this!
I’m not going back to BOR or Pendlay any time soon. Hits my lats spot on and my back doesn’t feel a thing.[/quote]
I do those, but make sure that I can brace my feet against something so that forward tip can’t happen. Doing so let’s you use more weight.
[quote]DaCharmingAlbino wrote:
[quote]Schmidt wrote:
Looking good Strick! I like the barbell row, but hate what it does to my lower back. So I tried this!
I’m not going back to BOR or Pendlay any time soon. Hits my lats spot on and my back doesn’t feel a thing.[/quote]
I do those, but make sure that I can brace my feet against something so that forward tip can’t happen. Doing so let’s you use more weight.[/quote]
Check…brace feet. Thanks, Tony.
Shoulders -
Kind of an odd feel to the day. My traps were sore from the bent over rows, on Tuesday. My ass and hammies were sore from yesterday. But I had the urge to go heavy. I didn’t feel as strong as I would have liked, but it wasn’t a bad day. The last set, at 185#, kind of sucked. I would have easily hit 15 reps, but I had absolutely no air left. I think that my belt was too tight and, honestly, I don’t seem to have any endurance. Every rep went up strong, but I had to stop to breathe.
Light static stretching
Military Press
barx20
95x15
135x10
165x3
195x3
225x3
245x2 - PR +1 Rep - lost balance on 2nd rep
225x2 - lost balance on 2nd rep
185x12 - 15 was a done deal, then I completely ran out of air…couldn’t breathe
BB Shrugs
225x20
315x6 - grip failed
315x15x2 - straps
DB Laterals
40sx10x2
Reverse Flyes
40sx10x2
30sx10
Did these close enough together that they fried my rear delts
Then I cut out and went to pick up my little girl from cheerleading practice. While there, my boys took notice of the 10 year old football team practicing. Both of them expressed a desire to play and asked me to teach them. Needless to say, my heart swelled with joy…lol.
Looks like I am going to have to alter my workout schedule. Since my daughter practices on Tuesday and Thursday, I am going to have to switch to Sunday - Monday - Wednesday - Friday. I am still trying to figure out the order of lifts.
[quote]Schmidt wrote:
Looking good Strick! I like the barbell row, but hate what it does to my lower back. So I tried this!
I’m not going back to BOR or Pendlay any time soon. Hits my lats spot on and my back doesn’t feel a thing.[/quote]
Jesus, thats a great idea. I’m totally stealing that.