workout
BP up to 4 sets of 5 with 265
Floor press 3 sets of 8 with 155
BB Row 5 sets of 6 with 175
DB shrugs 95#ers for 3 sets of 15
reverse cable fly 3 sets of 12
YESTERDAY 2.5 MILE WALK
Workout
PWC to JSQ with Stick (power clean to jump squat and stick for 2 reps) at these weights 135,155,155,185,185,155,155,155
DL 315 3 sets of 5
plank 5 30 sec holds
power push up BW+100 6 sets of 5
OHP DB 65’s 6,6,6
DB row 90’s 12,12,12 per side
cable tri ext 8,8,8
pull downs 180 for 20
Dept. training to tired to do anything other than walk every other day couple of miles . Will get back with it tonight.
work out
Front squats wu to 225 3x3
rake pulls up to 365 3x3
db rows 85# 12,12,12/side
face pulls
yesterday workout
3 grip bench 245x3x3(close) 275x3x3,275x3x3
1 arm DB push press 85#s 3x8
kroc rows 100#s 15,15,15
tri extensions 15,15,15
zotman curls 12,12,12 Feeling some burn
No posts to busy , finally hitting it hard and consistant. 2 days ago front squats ,dead lifts and accessory, and lots of walking/jogging
Good benching, Dude, I’m jealous. Ummm . . . what’s “3 grip bench”? You have a third arm you didn’t mention?
Hey Cav good to hear from you. 3 grips like narrow med and wide. I have been consistant for about 1 week, eating right and should be in the groove again. I see on your log you have been going great, hope I can do the same feel like I really slipped since last year.
Today workout
Speed squats with 315,2,2,2,2,2,2,2,2
box jumps
lunges with 145 supersetted with jump squats 4x4
GM with 225,6,6,6,6
RDL with DB 100’s 10,10,10
abds
front squats 225x4,4,4
walk 1 mile will walk again tonight
Yesterday
3 grip bench PR in close grip 295 for 3 did 3 grip 9x3
one arm push press 100x3x6
kroc rows
zotman curls
tri ext
rear del flyes
walking/run interval 45min daily
[quote]Dude623 wrote:
Hello all. Lurking for a while. Seems like a friendly place. Anyway will be posting here because I can never seem to keep a written log going very log. And I can enjoy the color commentary. Competed for most of my life in combat sports, now that I’ve grown up (kinder and gentler and fat) I dabble in Heavy Lifting & Strongman. And often feel that input from others who have the same goals would help to keep me on the road.
Today: Did nothing,nada,zero and zip. Will try to do better on Friday. I’m saving myself for Friday.[/quote]
Greetings Dude623:
I can hardly act as a vicar of T-Mag, but welcome anyway. Why don’t you state your particular problem and let people chime in with ideas.
[quote]Nine wrote:
[quote]Dude623 wrote:
Hello all. Lurking for a while. Seems like a friendly place. Anyway will be posting here because I can never seem to keep a written log going very log. And I can enjoy the color commentary. Competed for most of my life in combat sports, now that I’ve grown up (kinder and gentler and fat) I dabble in Heavy Lifting & Strongman. And often feel that input from others who have the same goals would help to keep me on the road.
Today: Did nothing,nada,zero and zip. Will try to do better on Friday. I’m saving myself for Friday.[/quote]
Greetings Dude623:
I can hardly act as a vicar of T-Mag, but welcome anyway. Why don’t you state your particular problem and let people chime in with ideas. [/quote]
What?
What the &&
Thanks for stop’n in Git.
[quote]Dude623 wrote:
What the &&
Thanks for stop’n in Git.
[/quote]
That was…odd.
Using the 100s for one arm push press is impressive.
Hey Git, its really half about talking yourself into doing it and the other half is the technique. I truely should be doing more weight than that , I just been slacking off. Now I’m on track haven’t missed a workout in a couple of (2) weeks or so. Really concentrating on my posterior chain. Thanks again for stoppin in. I read your log about once every couple of weeks to catch up just don’t have much to say so I don’t post. Good work though keep it up.
Workout
3 count pause squat 405 for 5 singles ( first time doing this, makes you feel your weak spots)
speed DL with 315 for 10 singles just trying to get some pop in the form
Abds
18"rake pulls
walk/run intervals for thiry minutes
Body weight currently 239 and going down
yesterday
3 sec pause squats 335 2 sets of 5
abds,abds
walk 2 mile
4 miles today run/walk interval
Workout
low incline press 165 3sets of 5 (shoulder not right)
chin ups BW + 10 3 sets of 5
DB BP 90# 1 set of 20
shrugs with 265 3 of 15
zottman curls 40#DB 3 of 15
rows 90# DB 3 sets of 12
A 3 second pause in the hole is a looooong long time.
Feeling any benefit from them? Any noticeable increase in power out the hole? I don’t know if they made me stronger, but they certainly gave me more confidence. If you know you can do it from a dead stop then a slightly heavier regular squat holds no fear.
I will let you know in a month or so, I am getting ready to push into some new territory with my first self designed program (work in progress). I have been working on the PC, still not satisfied. Have a crazy superset for core work it has Barbell rollouts,situps,bridges and GH’s.