OG, all that travel would drive me nuts. When the weekend hits, I am pretty much a recluse. Well, okay, if it weren’t for work, I might never leave the neighborhood.
Nice rack pulls. Moving 4 plates, in any manner, just feels good.
Strick thanks and you are right the travel is tiresome but rewarding. he had a great visit, coaches loved him so he felt pretty pumped leaving. This weekend its off to Pa. The following weekend is a short trip to RI and then we discuss battle plans.
Jack- thanks brother, the college gig is a roller coaster but he is starting to appreciate the process albeit a little nerve racking. Afterall, when college coaches say nice things about how you play, it has chest puffing effect instantly!!
CGB
6x175, 4x195, 6x215
Paused
2x6x185 1x5x190, 1x3x195
Chins
5,5,5,5,5,5,5,4,4,4,3
Seated cable row neutral grip ( medium width)
1x10x100, 1x8x110, 1x10x90
Cable Flys - just to stretch things out a bit
2x35x12
all in all not bad for a Monday at 5AM…
Peace
405 rack pull… Awesome!
Great training OG. Good luck finding a school for your boy. I’m in the same boat as Skip. If not for work and my boys’ hockey I’d never leave my neighborhood.
Thanks JW…it actually felt good…
ECO- just wait, your turn is coming!!
Squat Deload
Partials (10-11 inch range) which is down about 2-3 inches from the past couple of weeks.
5x265, 5x295, 5x315, 5x335, 5x355 ( thats up 20lbs from last week ) that was interesting walking that out its 2x BW and I have never had that on my back…although these are only partials it may be time to put on a belt…I’ll have to think about that
so next week I will drop my mark another inch or two and see how we go…
Overhead squat
3x7x85
done…
Peace
[quote]hel320 wrote:
Good lifting. Amazed at how many people Dan John’s influenced with his training. Proves you don’t have to get fancy, just hit the fundamentals to get strong. [/quote]
Well said.
Those looked like some pretty have partials for a deload dude. Nice work.
Yep. That was a “heavy deload”. Got stuff. And a belt might not be a bad idea.
Joe and Strick- I guess I did go a little nutty! But I’m switching my deload back to the way Cressey usually prescribes and that is add weight if you can, but cut volume down to 50% or so by eliminating an excercise or two and reducing sets of the ones you keep. But quads definitely had a strong opinion this AM on how they were treated yesterday.
Cond/Core day …yippee
5 minutes bike
35 minutes foam, mobility and static stretch…this felt so good when I was done. I do this before every workout but the extra 15-20 min really helped loosen my back and hips…
21 minutes bike hills in 3 minute intervals supersetted with 7 reps 45 degree back ext thingy…
Pallof Press
3x3x60lbsx10 sec hold
Half Kneeling cable chops
1x12x80, 2x10x90 per side
Peace
MP deload
6x95, 6x115, 4x135, 1x145,155,165,165
Chnis
9,8,7,6
Dips
BWx10, BW+35x10, +70x5, +80x5, +105x3
Nice and simple, short but worth getting my carcass out of bed at 4:20 for!
Peace
[quote]OldGoat wrote:
Dips
+105x3
[/quote]
WTF. Are you on teh creatinez or something?
Warm out down your way yesterday. You’re looking stronger then ever and keeping the conditioning going. Great work.
[quote]OldGoat wrote:
MP deload
6x95, 6x115, 4x135, 1x145,155,165,165
Chnis
9,8,7,6
Dips
BWx10, BW+35x10, +70x5, +80x5, +105x3
Nice and simple, short but worth getting my carcass out of bed at 4:20 for!
Peace
[/quote]
Damn good dipping! I’m all about that 4am lifiting!
You deload like I used to. Well, except I never did dips @ +105#.
Good stuff, OG. Not sure what your secret is, but it is definitely working.
[quote]LittleStrick wrote:
Not sure what your secret is, but it is definitely working.[/quote]
The clean air and water flows down from NH to Mass. Thats his secret.
Its obviously the Chowda that makes his dips so kick ass.
JW- Early morning lifters are the balz!!!
Giterdone- nope, believe it or not I rarely even get 1gram of protein per BWlb per day…I am the worst at supps/eating…hence I weigh 173.
Truth be told its not the clean air and water , although it is apprecited ECO and its not the Chowda, Joe. I confess I stole Stricks Mojo…I hope it has some PR’s left in it cause I ain’t giving it back!! I suppose it also helped that I was a bit pissed of this AM… I have had a good cycle, no PR’s, but feeling much better about the direction of things and then I realized I had been such a puss.eee for a few months and convinced myself I had been working “hard” when I had clearly taken my foot off the gas and was making excuses. SO I took it out on the dips…
I also owe ECO a hardy thank you. he suggested I try partials for my Squat woes. When I crossed over the 300 mark for the first time, even though they are only partials, I felt like there was still a chance that I could get my squats out of the basement. SO I will continue to drop lower and keep working at it…with a much better attitude!! Thanks Steve!
Peace
Nice work, Old Goat, whatever the reason!
[quote]OldGoat wrote:
JW- Early morning lifters are the balz!!!
Giterdone- nope, believe it or not I rarely even get 1gram of protein per BWlb per day…I am the worst at supps/eating…hence I weigh 173.
Truth be told its not the clean air and water , although it is apprecited ECO and its not the Chowda, Joe. I confess I stole Stricks Mojo…I hope it has some PR’s left in it cause I ain’t giving it back!! I suppose it also helped that I was a bit pissed of this AM… I have had a good cycle, no PR’s, but feeling much better about the direction of things and then I realized I had been such a puss.eee for a few months and convinced myself I had been working “hard” when I had clearly taken my foot off the gas and was making excuses. SO I took it out on the dips…
I also owe ECO a hardy thank you. he suggested I try partials for my Squat woes. When I crossed over the 300 mark for the first time, even though they are only partials, I felt like there was still a chance that I could get my squats out of the basement. SO I will continue to drop lower and keep working at it…with a much better attitude!! Thanks Steve!
Peace
[/quote]
OG, if it is helping you with those dips, just keep it. It is obviously doing you more good than it was me.
“With a much better attitude”…that is the key for me. I need an attitude adjustment.
Dead Deload- I actually kinda sorta behaved…
Deads
20x135 singles with 15 sec between reps
Snatch grip
10x135 singles 20 sec between reps
Whip snatches
2x10x85 1x7x95
GM
3x12x85
Off to Pa…Have a great weekend all,
Peace