Looking good, OG. 174#? Wow! I haven’t been that weight since I was…hmmm…12 or 13. I was over 175# when I started high school…lol.
Doing partials with right at twice your body weight. Good stuff. I would have to put 1/2 a ton on the bar 
And my oldest is starting young. She is developing an eye for the boys at the tender age of 9! The next decade or so is going to be hell…
ECO- No ripped goats in here. I would need to drop 10lbs of useless weight for that to happen and with my diet and penchant for beer probably not a good bet.
LS- he’s back!!! Thanks for visiting the land of the runt! Oh and yes, the next decade will be interesting; I am sure she is a good kid and will do right.
CGBP
4x170, 4x190, 10x210 3x2x230 (paused)
Chest supported row
3x10x95 1 x6x115
band resisted push-ups
5x10
cable row
3x8x110 w/3sec hold
it felt like I did alot more work than that, but that was enough for the old goat!
Peace
Good work, OG! I agree, the next decade will be interesting indeed.
Hey Jack thanks for dropping by!
Cond/Core day
15 min bike hard
15 min foam , mobility stretch…nearly took a nap!
Reverse Crunch
3x as many as I could…
Tall kneeling chops
3x10sidex70lbs
plate loaded front squats
3x10x35lbs
weighted chins
2x5x25lbs, 2x4x35, 1x3x35
15 min treadmill carrying 15lb Dbs…not sure why I did this but worse case it added 30lbs of load and it distracted me from the hamster routine…and my forearms were not at all happy…they still are not happy now!!
Sad what 15lbs can do to a goat…
Peace
[quote]OldGoat wrote:
The 180 for 8 was good for me, the partials are starting to help…one more session at this height and then drop another inch or so…
[/quote]
I’ve never done these partials. Worry it will throw off my ability to intuitively know depth. But I’m sure it would help with handling heavier weights.
Nice work.
Didn’t get into bed last night until after 11pm ( wicked late for a goat) because I was talking with my son about colleges…he has schools looking for a commitment so we needed some “man” time to walk through it so we make the right choice for him…no decision yet but the field is narrowed to 3 schools.
So instead of the gym I slept in an extra hour til 5:30 and then took the pups for a trail jog ( I am guessing about a mile) and then a long walk around a cranberry bog…hit deads tomorrow.
Snapper- Thanks for dropping by. I hadnt thought about partials until ECOGENX mentioned it. I was whining about my squat woes…or the fact that I squat squat and he suggested loading the bar and hitting some 1/4s or 1/2 squats…its definitely added a little muscle to my chicken quads and helped my brain deal with some heavier loads. I do a lot of stuff to a 12 inch box to keep my depth honest and I am hoping to get the bigger #s down to that height.
Peace
Nice work, OG. I’ll be interested to see his choice of school.
Cranberry bog…I know what it is, but I have never seen the phrase in print. I like it.
[quote]LittleStrick wrote: I’ll be interested to see his choice of school.
me too Strick, me too!
Dead Day
snatch grip rack pulls
8x225, 5x275, 3x275
conventional rack pulls
8x275, 8x315, 5x355, 1x365
whip snatch
3x8x85, 1x6x95
BB reverse lunge
1x8x115, 2x8x135, 1x6x145
rdl
3x8x155
have a great weekend all!
Peace
[quote]OldGoat wrote:
whip snatch
3x8x85, 1x6x95
[/quote]
What is this?
[quote]kpsnap wrote:
[quote]OldGoat wrote:
whip snatch
3x8x85, 1x6x95
[/quote]
What is this?[/quote]
Pain and suffering, Snap! I got this fron Dan John. While standing, you take a snatch grip on the bar and you pull the bar up and basically whip it overhead. The bar starts about mid thigh and with little knee “pop” you get it going. Great for traps and upper back/shoulders…if you do the 3 sets with 60 sec rest between its aerobically pretty taxing. Although given your circumstances it may not be the exercise of choice…
Peace
Good work in here, OG, and keep us posted on the college selection.
I’m going to add in whip snatches Sunday… That is if my gym key works. Great training OG
Jack- definitely and thanks.
JW- you will love to hate the whip!!!
MP day
4x105, 4x120, 10x135 rep PR+1
3x2x145
Dips
3x8xbw+70, 1x5xbw+105 Rep PR +1
Chins
7x5
HS pullovers
3x10x70side
nice session…finally some progress forward…its been awhile…I was still sore from Saturday so all in all gotta take it.
Great day to all
Peace
Cond/Core day
20 minutes T-mill warm-up
20 min foam, mobility and stretch
2x2min planks
2x90sec/side bridges
half kneeling cable chops
3x12x100
standing plate twists with 2 second hold
3x8side x35lbs
15 min bike hills every 3 minutes jump off and do 7 reps of 45 degree back thingy.
3x10 scap push-ups…
Peace
6/4/2 Squat Day
12inch box (tap and go)
6x150, 4x170, 7x190 rep PR +1
partials about 13-14 inch range
5x275, 6x315, 5x315, 3x335
18 inch box
8x230
GM’s
3x10x105
overhead squats
3x8x85
Strick stole my Oompf! everything including the bar felt really heavy this AM.
on the bright side, My son says he is ALMOST ready to commit to a college…wants to take the weekend and make sure of his decision and then we call the coach…I hope!! It will be a long 96 hour wait for me…
Peace
Hope the buckling picks the right school. I know you will be proud no matter where he goes… Nice training despite the lack of OOMpf!
Nice squatting OG, tell the boy you can’t go wrong in the SEC.
It was bright, sunny and 85 here yesterday.
Good work in here, OG!
Is it too late for me to pitch Chico State?
Thanks guys…absolutely JW when it happens, proud and relieved!!
Jack- no lacrosse at Chico…what’s up with that?
Joe- The SEC would be awesome but too far from Mom…and she would end up badgering me to get her an apartment next to campus and I would eventually give in…just to get some peace!!
Cond/Core day
15 min t-mill easy walk …everything stiff and complaining about yesterday.
25 min foam, stretch, mobility
Reverse crunches
5x as many as possible…
half kneeling palloff press
3x8x30lbs
5 min rowing machine all out sprint had to stuff my heart back down my throat twice…damn am I out of shape…
10 min bike 100 rpm min
Peace
CGBP DAY
6x175, 4x200, 7x220 rep PR+2
CGBP PAUSED
2x3x205, 2x3x215, 1x2x225, 1x235
supsetted with chest supported rows
3x8x100, 2x6x60 with 3 second hold
neutral grip chins
3x6, 2x5, 1x4, 1x3
Incline Tates
2x10x30
I felt good, but overdid the bench work and it zapped my energy level later in the session…discipline you dumbass goat, discipline!! time to start painting my daughters room…yippee
Have great weekend all!
Peace