Tonight was challenging because my 3 year old wanted to play while I was lifting, she demanded to come to the garage with me. She did some 5 lbs Kettlebell squats and some good hangs from my pullup bar. Then between sets I was treated to my girl’s restaurant game and demands to try my lat pull down machine. I also lifted:
T-Handle Swings:
100 lbs x 2 sets x 20 reps
ME Safety Bar Squats:
155 x 10
245 x 5
335 x 3
425 x 1
475 x 1
Goodmornings:
135 x 10
225 x 3 sets x 6 reps(Testing out the hammy-Felt good but I was exhausted)
DE Stiff-legged Pin(At Mid-Shin) Deadlifts:
135 x 5
225 x 5
350 x 12 sets x 2 reps(3 minutes total 12 sets time-Approximately 1 set every 15 seconds)
Hanging Leg Raises:
2 sets x 15 reps
My right hammy was feeling a bit worn and the previous pulled muscle gave a slight protest near the end of the 3 minutes of deads but all went well.
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Strong work particularly while entertaining. My son is a hockey player and he used to work his way around my weights on his roller skates. I always worried about a trip over a bar or plate and a busted head. We had a couple of near misses but no major injuries.
Tonight was challenging because my 3 year old wanted to play while I was lifting, she demanded to come to the garage with me. She did some 5 lbs Kettlebell squats and some good hangs from my pullup bar. Then between sets I was treated to my girl’s restaurant game and demands to try my lat pull down machine. I also lifted:
T-Handle Swings:
100 lbs x 2 sets x 20 reps
ME Safety Bar Squats:
155 x 10
245 x 5
335 x 3
425 x 1
475 x 1
Goodmornings:
135 x 10
225 x 3 sets x 6 reps(Testing out the hammy-Felt good but I was exhausted)
DE Stiff-legged Pin(At Mid-Shin) Deadlifts:
135 x 5
225 x 5
350 x 12 sets x 2 reps(3 minutes total 12 sets time-Approximately 1 set every 15 seconds)
Hanging Leg Raises:
2 sets x 15 reps
My right hammy was feeling a bit worn and the previous pulled muscle gave a slight protest near the end of the 3 minutes of deads but all went well.
[/quote]
My wife would have freaked. You pushed through like a tank.
GV, Sam’s squats at the CAPO were sick. He opened with a WR on his 1st (good), increased on his 2nd (good) and passed his 3rd attempt. His bench was another matter. Not sure if it was due to the weight cut or not. He didn’t look to have solid footing on his bench attempts. He missed 200kg on all three and bombed.
Richard “Ant” Hawthorn was a crowd favorite and I thought stole the show with his lifting.
Tonight I felt strong and used vodoo floss on my shoulders as well as some shoulder mobility work with my gemini before lifting. The mobility work before bench really helps.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
ME Bench Press:
45 lbs(Bar) x 20
135 x 10
185 x 3
225 x 2
265 x 1
295 x 1(Current PR)
OHP-Standing:
135 x 6
175 x 3 x 3
Triceps Push Downs/Fat Gripz Bentover Rows/ Dumbbell Hammer Curls(Giant Set)
100 lbs x 5 sets x 12/135 x 5 x 6(Grip weak couldn’t hold more weight)/35 lbs dumbbells x 5 x 12
Pullups/Standing Crunches(Giant set)
3 x 6/90 lbs x 3 sets x 10 reps
300 lbs will fly soon for me on the bench and all went well this evening.
Wiex, thanks for noticing. Maybe I’m doing well on the bench because I’m not going as heavy on the squat and dead work as I was doing before my hammy injury. It’s a big maybe.
I have the westside(Louie Simmons) Zercher/Front Squat Harness and I love it. The harness is heavy duty and I feel confident using heavy weight on it.
1)I think the harness is giving me a great deal of assistance with holding the weight for front squats which takes a lot of discomfort away from the shoulders, wrists, and upper chest and clavicle. Due to me having large thighs while doing the front squat I have to take a very wide stance so the Zercher plate does not dig into my adductors and gracilis. I think the harness gives me a boost that is difficult to quantify because it is not taking away from the back or leg work, maybe 10%.
I put my hands on the bar to make sure it doesn’t roll off the hooks but the effort is very little.
3)I always lift solo in my garage so no partner assistance is necessary.
4)I would definitely get another westside(Louie Simmons) Zercher/Front Squat Harness because I think the price is right and the equipment is solid and effective.
GV, Beau Moore has been training with us since his move from Florida. He went 700, 770, 800 in the DL today at the Iowa State Fair Bench & Deadlift competition. He looke3d to have much more in the tank. I was lucky enough to have a platform side seat as I was judging. He worked up to and unracked a 555 bench sans wraps on his 3rd bench attempt prior to the DL. No idea what his max is because this wasn’t it.
[quote]gorillavanilla wrote:
521 lbs x 3 (Maybe new PR)
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I feel obligated to mail you a celebration cake with all these PR’s GV, Congrats!
Those paused squats are insane. I think I’m going to print them out and post them in my garage for motivation.
@Hawkcapt, it must have been fun to watch those lifts. I’ve never seen anyone pull anywhere near that big in person. Thinking about attending a meet sometime soon, so I can see some legit lifting in person. I’ve seen a ton of videos, but I still cant wrap my head around the fact that some guys call pull that much weight off the floor. Amazing.
Decided to give my stomach a break today even though I’m working out so I’ve hardly eaten anything. Doing an opposite day on the protein and total intake for a change up.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
DE Football Bar Bench(Alternating Grips-close, medium, wide):
32 lbs(Bar) x 25
122 x 10
172 x 8 sets x 3 reps(1 minute btwn sets)
ME SlingShot Football Bar(First time doing these):
212 x 3
262 x 1 (PR)
282 x Fail(3/4 way up but couldn’t lock out)
Close Grip Bench/Dumbbell Hammer Curls(Giant Set):
185 x 3 sets x 12/ 35lbs dumbbells x 3 x 12
Standing Overhead Presses:
135 x 3 x 6 (Shoulders and triceps nearly worn out)
Svend Presses:
20 lbs(2-10lbs Plates) x 20 reps
25 lbs x 20 reps
30 lbs(3-10lbs Plates) x 20 reps
Kroc Rows:
61 lbs x 25 reps (each arm)
Standing Crunches:
90 lbs x 20 reps
Weight moved fairly nice this evening and I really like the way the svend presses tightened my chest and shoulders as icing on top of the main lifts.
Last night lifting was kept to simple and few exercises because I was extremely fatigued, flat, out of energy but I was determined to get the weight going.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
Squats:
135 x 10
225 x 5
ME Parallel Box Squats:
315 x 3
405 x 3
455 lbs x 3 sets x 1
DE Pin(At Mid-Shin) Snatch Grip Deadlifts:
135 x 5
225 x 5
315 x 8 sets x 3 reps (1 minute btwn sets)
Hanging Leg Raises:
2 sets x 15 reps
Finished feeling pretty good but this morning my lower back was screaming bloody murder at me and body fatigue was high. Work today was a blast as every part of my body was hating me.
