upper assistance day, or ‘pump up the jam’
close grips up to 325 x 6.
db bench, 100s x 10, 125s x 15
rolling tris w/mini 4 x 10 w/110s
bradford press 45 x 10, 95 x 10, 135 x 10, 155 x 6
laterals supersetted w/hs press 3 x 10-12 each
(Yes, I did a ‘pre-exhaust’ super set).
preacher curls: a lot
hammer curls 70s x 10, 90s x 8
cable conc curl 3 x 15
rev pressdown 3 x 15
ropedown/extension 3 x 15 each
then coached squats
mowling lawn and some other gpp to follow
mowling lawn??? Is that some new prowler movement?
hah Colin, wasn’t too far from prowler work. finished off with 2 mile hilly walk.
Woke up today feeling like I had been hit by a mack truck. The EXTREME mowing I did yesterday had something to do with it, as did the 645 squat Monday night.
Plan was to pull against quadded minis today. On my second set one of my minis snapped. Damn.
So instead did:
Pulls from 1 pin. This sets me up right about at a sticking point. Every single set felt heavy as hell all the way up to 675 x 1, which is where I shut it down.
GMS up to 315 x 10, loaded 405, walked it out, said not today.
then went on to pump fest.
leg press 6 x 10-15
low pulley row 5 x 10-12
seated leg curl 4 x 12
pulldowns 5 x 10
face pulls 4 x 10
cable abs 4 x 10
sled work:
backward drags x 6
forward sprints x 6
seriously contemplating doing both my squatting and pulling together in one night, and just making this a ‘back and legs’ day.
30 minutes elliptical, later 1.75 mile walk.
woke up with back pain very bad. fugg it. went to train was late due to construction. summer in Minnesota
Raw bench warm ups 140 x 10, 230 x 10, 320 x 3 3 board 410 x 2
shirt on 3board 500 x 2, 2 board 590 x 2, 1board 640 x 1. PR wanted to do an overload 3 board set but shut it down there because back was on fire
raw 3 board close grip 320 x 6, 370 x 8
band pushdowns 6 x 10-20
pulldown 6 x 10-15
bent lateral 3 x 10
hill runs 8 trips
gotta get this back stuff figured out over the next week. don’t want to spend money on fixing myself, will review my options.
yesterday felt like hell, walloped in the butt by sinuses, back, etc. I did the bare minimum to prove I was a responsible human being, i.e. fed kid, did dishes, cleaned kitchen. Slept a lot. I am talking most of the day when I got a chance.
Today got up and tackled the world. Groceries shopped, took kid to his summer class, looked into returning to school, followed up on some job opportunities. I.E. a more engaged human being today. Then I went to squat night.
Raw warm ups 145 x 10, 235 x 5, 325 x 3
Briefs on 415 x 3, 505 x 3, 575 x 3, 625 x 3, PR. +30 over my last triple, I believe.
GHR 5 x 12
hanging abs 5 x 10-12
dumb bell shrugs 5 x 12
cable ab thingy 3 x 15
reverse hyper 3 x 10
hills 8 trips. Hot, humid, and got eaten to the bone by mosquitos. whole lower on fire from this. like fast walking lunges on a steep incline.
serious work younger cousin. Eco says ab rollouts help his back. I say rub your ass on a lax ball, piriformis seems to be the source of all my back pain, so if you’re not already doing that, try it. If you’re already doing that, well, shooty do I’m out of ideas
30 minutes elliptical, that’s it
it’s either a breakdown or giving up, but I am working now to go back and get my CCNA, also considering a personal training cert at the same time. I have been holding out too long on my actual college degree and 20 years of management experience actually paying off…
also realized tonight I have a squat suit that I paid a training parter a little over half for before last meet. Gonna try it on in the next couple of weeks. Hmm might go full power for October after all…
I let my CCNA and CCNP expire and went back thinkng I could just take the test…WRONG. Missed it by 25 or so points. I forgot allot of the commands, isnt that why they have smart phones anyway, to rememebr the commands?
[quote]Colin Wilson wrote:
I let my CCNA and CCNP expire and went back thinkng I could just take the test…WRONG. Missed it by 25 or so points. I forgot allot of the commands, isnt that why they have smart phones anyway, to rememebr the commands?[/quote]
That’s what I thought…Google and the “?”, at the command line. I mean, what sort of nerd memorizes all of the commands!?
I got my 1st Cisco cert (CCNA) in Dec. of 2000. Fortunately, nowadays, you can recert all of them by passing a single professional level exam…assuming they haven’t expired. That is a lifesaver for me, as I have 5 Cisco certs.
Having to redo an entire CCNP would suck. It was a big enough pain in the ass when I was younger and more motivated.
assistance work
reverse grip bench worked up to 295 x 10
jm press up to 315 x 5
hammer inclines 5 x 10-12
cable laterals 5 x 12-15
hammer shoulder press 5 x 10-12
rope down/extension 5 x 15 each
barbell curl 4 x 10
alternate curl 4 x 10
rope hammer 4 x 15
file under ‘heavy form work for today’
DL: 155 x 5, 245 x 3, 335 x 3, 425 x 3, 475 x 3, 535 for 5 sets of 3. last few moved better than the first couple
GMs 4 x 8 @ 365
supersetted with shrugs
4 x 15 @ 405
leg press up to 26 plates for 10 reps
low pulley row 4 x 15
hs high row 4 x 12
ab wheel
supersetted with
GHR 4 x 12 each
hill runs: went to hamburger hill, I call it this because it is a tough hill, and last summer I threw up a hamburger on it. It is seventy yards. After the first run I only ran 60 of the seventy. That is because there were two fat dudes in thongs rubbing lotion on each other at the top. I kid you not.
Hamburger hill, abbreviated version, 6 trips
your hill buddies have ruined my weekend
well, kinda ruined mine too. well not really. My weekend is going to be awesome… because I got a JOB. A good paying one, very good paying one, and I start Monday…
[quote]PeteS wrote:
well, kinda ruined mine too. well not really. My weekend is going to be awesome… because I got a JOB. A good paying one, very good paying one, and I start Monday… [/quote]
There’s some good news. Congratulations Pete.
Congratulations on the new job!
Awesome news Pete!
Hope you have a cigar saved.