UN- I have definitely moved down the attention chart!
WEEK 3 DAY 1 INCLINE DB
5X65
3X75
6X85
Neutral Grip chin w 25lbs
7,6,5,5,4,
Supintaed pulldowns
4x10x130
Band resisted Push-ups 1 inch band
3x12
Over the weekend had a war with Sammy the Slosh Pipe: Slosh Pipe 2 Old Goat 0…Oh man it was tough.
Had a couple of great rides ( about 100 miles eaach) on the bike this weekend…it was awesome. Did way too much yardwork, fixed the steps ( starting to get the hang of this brick mason thing), mowed lawn, saw my son all dressed up for the prom in his tux( looked pretty damn sharp for kid who normally wear sweats or shorts), watched my daughter play lacrosse and planted 10 more (like we need them) perrenials for Mrs Goat. ISO audit today…yippee!
Peace
Nice work with the DB’s OG. Where is the kid going to persue his higher learning?
Nice work, OG. And the slosh pipe will be yours. If you had already conquered it, it would get boring…
I say get as much bike time as you can, I dont even drive my car in the summer, unless I’m going to the gym. I’m just too lazy to change there.
Thanks JW and LS…
JW won’t know the college gig until late summer or early fall. He is just finishing Soph year so the only reason we are so early out of the gate is because of the lacrosse recruiting. Right now, Syracuse is the clear front runner in his stubborn, closed, goat-like mind.
Strick- Not sure if one ever controls the pipe!!
Un- I’m with you , brother! But my life is very crowded right now so getting free to hit the streets is not always easy.
Week 3 Day 2 Zercher Squat
5x150
3x170
4x190 I should have had 5 but whimped out
rev DB lunge from 4 inch step
3x10x40
Zercher BBB
4x10x120
SLRDL (bar)
3x10x65
Tomorrow…sprint day…my life just keep getting better
Peace
Training is looking solid OG. Hope your son gets recruited by Syracuse. My oldest has a game tonight. I’m starting to love the sport.
Nice Zerchers Goat, BBB zerchers sound pretty tough.
Nice work, OG. I tihnk you are starting to (or already do) like the pain…all those zerchers, sprints and slosh pipes parties. Anything that awkward, painful, has to pay off…right?
Just a suggestion: Do your sprints after your lower body days. It may seem like alot of work but it is not. It helps the cns system from frying out. Do your boring low intensity stuff on your off days.
Good work here.
Nice work, OG, looking strong.
Finally getting a chance to breath…work wise today.
I did my accelerated jogs ( sprints lol) this Am in the drizzle of new England…
6x25, 4x50 2x75 and 1 x100 ( really more like 90 with a coast)
Wasn’t too bad, well it was but now I need to start having set rest periods so I can amp up the effort. These 1st two sessions were testing the water, hamstrings and lungs.
tomorrow is CGBP day ( my favorite)
ECO- He hopes so too re: syracuse its a question of money, lacrosse schlorships are only partials so the offer would have to be significant as my daughter is only 1 year behind him so I will have 2 in college for 3 years. But its his dream so we will try our best to make it work.
Stick- I sure as hell hope it pays off or I will be switching to hot pokers in my eyeballs!
Fischer- Thanks for stopping by with the advice…I will have to figure out timewise how to do that as I have a limited window in the AM when I do my workouts.
Joe and jack- Thanks guys, appreciate the support.
Week 3 Day 3 CGBP
5x190
3x215
4x240 Was really targeting 5, but the 4th rep was a struggle so I bailed.
DB rows
80x15x2, 1x8x95
Dips
2x10x60lbs
1x8x70lbs
Face pulls
3x10x110
Planks 2x90sec
Side bridges 2sidex45sec
taking a half day at work today going to have lunch with an ole friend and go watch my son play.
Peace
OG, great job getting out there and getting the sprints in. It always feels good to see someone do what they need to do, not just what they want to do.
Bench is looking good too. Liking the CGBs okay?
Sounds like a good day. The only thing that would make it better is for it to be Friday.
Thanks Strick…I do really like CGBP I think they will help my regular bench and in the meantime are a great shoulder saver…just before my recent break from lifting my shoulder/bicep tendonistis was flaring up so hopefully this keeps me in the game long enough to achieve my goals.
Week 3 Day 4 Snatch Grip Deads
5x195
3x220
3x245…grip was slipping I can definitely pull more.
Pull throughs
3x12x190
SLRDL
3x10x65lb
Incline DB Curls ( for Mrs Goat>>>>although she still hasn’t noticed?)
3x10x30
Deload next…but tomorrow Sammy the Slosh Pipe goes down!! Weather is supposed to be fantastic so I will hit streets on two wheels and enjoy some air and time to myself…then about 8 million projects are calling my name…
Have great weekend guys…
Peace
Great work, OG. And glad to hear that the CGB is doing the trick for you.
Sounds like you have a good weekend planned. Hope that it is good!
Remember RUBBER SIDE DOWN. And I think you should post a vid of you and Sammy the Slosh Pipe. I might want an autograph.
Thanks Strick
UN- Right back at ya! Great weekend of riding, probably logged about 250-275miles…weather was fantastic, sunny but cool. As far as the vid, I will do that once I figure out where the heck we put it!!
GONE DELOADING
The Sammy Slosh pipe war was also great…the pups still look at me like I have 3 heads but it was good beat down…I am calling it a draw 4x75yrds, overhead 2x50, overhead hold 65sec approx my shoulders were beat after that…then it was yard work and clean the pool.
Peace
Nice looking lifting OG and the slosh Pipe looks like a blast.
I went to gym to deload…and well kinda sorta did but didn’t deload, maybe!
Did some speed deads
6x2x225
2x3x250
3x1x275
Chin-ups 25lbs
5,5,5,5,4
went home
Tomorrow, I will do some light zerchers and CGBP bodyweight(175) for max reps ( should be fun and I need fun). Hop in the truck and head to the fields for some sprints…
Peace
Nice work, OG. Deloads are the hardest part of working out. As long as you get some recovery, it’s all good.