Checked your thread just in time! I missed the cake. Happy Birthday.
thanks for all the happy b-day wishes gang!
today…i took a page from my old “cross-fit experience” log of 3-4 years ago. basically, i pick one big movement(some kind of press, squat or pull) work up to something heavy…5-3-1, then do a crossfit style circuit. today i did deadlifts. all sets and reps 100% raw, no straps.
a. deadlift 140kgx5, 170kgx3, 200kgx1
b1 muscle cleans 3x8x60kg
b2 pushups 3x10x20kg plate on back
b3 chins 3x10xbw
b4 one leg squats 3x20xbw
b5 dumbbell high pulls 3x10x50lb
this kicked my ass. took about an hour for my stomach to feel right.
deadlift is very slowly coming back. still does not feel “right” though. felt like on any of the sets, one wrong move could have led to serious re injury.
calf still not 100% so no prowling today.
old school circuit training this morning…took about 1 minute rest between all movements.
a1 snatch grip dl from 4 inch blocks 5x10x120kg
a2 flat db bench press 5x10x70lb
a3 sternum chins 5x10x bw
calf still on the mend, no prowling.
great workout.
oh…bw 221 this am! yay!
[quote]heavythrower wrote:
oh…bw 221 this am! yay![/quote]
Damn, skin and bone. Are you feeling your endurance improviing, both from the workouts your doing and the weight lose?
Happy Belated Birthday wishes to my Brothers in Iron!!!
hel, yes i do feel much better. day to day stuff like running the dogs that might use to get me sob now i do with ease. my joints feel better(knees and feet) when i am up and running for 12 hours straight at my job.
last couple
monday-
a1 3x5x90kg, 2x3x100kg
a2 v-bar chins 5x10xbw
a3 steep incline db press 5x10x70
death march 2x40 yards 25lb db
this morning-
a1 deadlift 3x5x140kg, 1x5x150kg, 1x1x150kg plus 50lbs chain
a2 dips 5x10xbw
a3 db curl to press 5x10x50lb
prowler… calf feels better.
[quote]hel320 wrote:
happy belated birthday to both of you. 55 is is an excellent year, Barry. Enjoy.[/quote]
Indeed. Hope to make it there myself this year 
Congrats.
GReetings!
I have hooked up with a bodybuilder who is a fucking animal. Sunday we squated and I am just able to poop without a struggle. He did 315X10,405X10, 495X8,315X20 yes 20 after all that. Then 760X20 leg press. Made my 495X4 NOTHING. Yes he’s 30 years youger but DAMMMMMMMMMMM. I got him on pullovers last week with 205X10 and he almost lost his nose. Having fun. See yall.
sounds great barry…often the right training partner can bring the best out of you.
simplifying things again…going wenlder again… doing 3 things only…3 days a week. reajusted percents to a ridiculously light level so i can get some volume in with the big lifts, and letting my injuries heal.
monday
- military 130x11
- dips 5x12
- dumbbell rows 100x27
- death march 4x20 yards
wedensday
- deadlift 130kgx15
- one leg squats 5x20
- ghr 5x10
- prowler
This sounds familiar! At least until we start feeling half way normal and screw it up again…lol
haha you said it Collin.
this morning
bench press 80kgx17(all paused)
dips 5x10
db rows 5x10x11
prowler
this am
military press 60kg x 14
chins with 50lbs chain on neck 5x5
dumbbell bench 5x10x70lbs
barbell curls 40kgx20, 50kg x 9
today-
power clean 90kgx3
deadlift 130kg x 21
front squat 5x10x80kg
ghr 2x15
death march 2x40 yards x35lbs
edit! this was 140kg x 21, not 130.
last friday the 9-10
bench press 185x11
dips 5x15
chins, bwx10, 25lbs x 7, 50lbs x 5, 100lbs x 3, 2 this is an all time pr on the chin for me. reps with 100lbs.
curl to press 35x10, 45x10, 55x10
prowler 6 sprints
today-
deadlift 150kg x 12
shrugs 150kg x 20
front squat 5x10x60kg
ghr 5x10 x bw
abds on ghr 2x15
tis was after my 4th 12 hour night shift in a row. no energy to prowl.
yesterday-
military press 80kgx2 wanted more, but shoulder felt awful
dumbbell bench 5x10x70lb
barbell rows 60kg x 20, 70kg x 10, 80kgx10, 90kgx5, 120kgx5 i hate barbell rows.
seated db curls, 5x10x50lbs
prowler 8 trips
Haven’t posted in a while. So!!!
DL 225X6,315X6,405X6,475X2,525X0 stalled atknees back too arched,405X6,straps 315X17 tried for 20. nearing pukin’.
All have a great weekend.
thanks for dropping by big barry!
last night
dips 3x15xbw, 2x6x25lb chain on neck
barbell curls 115x10, 95x20
done. no prolwing, calf hurt again. fuck. bw 225
last few
friday- pc 100kgx3
one leg squats 5x20xbw
pull troughs 3x33
monday-bench press 90kgx5
dumbbell press 5x10x70lbs
chins 5x10
ghr-3x15
prowler 8 trips…calf “ok” but NOT 100% had to be careful and not get too aggressive.
wed-deadlift 230kgx1, 140kgx20 this was supposed to be a deload. but warmups felt like an empty bar, so wtf. will deload next dl workout.
one leg squat 2x20
chest supported rows, 5x10
triceps pressdowns, 4x25
btw: bw 220.8