OG - Great MPs! A BW MP is just awesomeness.
Thanks Jack and Strick appreciate it! It did feel good! Going to get 180 next week…
Cond /core day - just getting around to posting due to work issues.
20 min bike moderate
20 min foam / mob / stretch
plate loaded front squats
3x10x35
Half kneeling cable chops
3x10sidex90
Palloff Press with overhead extension
3x8sidex50
15 minutes bike hard 100rpm
Peace
BW MP is awesome. Not many people can do that (me included).
ECO- Thanks brother…appreciate it,
CGBP
6x190, 4x210, 6x235 was looking for 7 but I woke up this AM feeling achy and weak ( before I picked up a weight) felt like crap all session…
a little extra 4x245,
Chest supported row
3x6x130, 2x10x100
dips
15xBW, 1x10xBW+45, 1x8xBW+70
that was it, felt horrible and light headed so I called it…think I have a little bug or somethin’
its deload now and although I wanted to chase a bigger MP I may just rest, play it day by day…
Peace
Nice looking CGB, OG. Get to feelin’ better.
I HATE being sick…with a child-like disdain.
Thats big lifting Goat, that MP is fantastic.
Strick - thanks the CGB is starting to creep forward…being sick sucks…I want my mommy!!
Thanks Joe! Just trying to keep up…
Cond Core- still feel crappy but not as crappy as yesterday…
20 min T mill easy
20 min foam / mob/ stretchy stuff
Pallof Press with Overhead Ext ( really like these)
3x8sidex40
Chest height cable chops
2x10sidex50
2 min plank
Reverse Crunch
3xas many as possible
15 min Bike - Mod, every 3 min jump off and do 7 reps back ext thingy…so I backed off a little but got the work in…just sluggish and achy…time for Tequila and hot wings…well maybe I should wait til 8am!!!
Proud Parent Moment: My daughter, who is a soph in HS made the varsity hoops team!! really happy for her! first scrimmage Sunday!
Great weekend to all,
Peace
Congrats to your daughter! That is a big deal.
Sounds like she, like her OldGoat dad, is getting it done. You’ve got some really consistent and impressive work going on.
Strick-
Thank you…she is a bit over matched but she will learn how to deal with it…it helps when you are scared and quick!!!
Deloading and it appears I didn’t post on Sunday I think i got distracted by JJACK and Snap’s meet results…
Sunday squat 12 inch box tap and go
6x185, 3x205, 1x225 ( PR +10lbs) I think I can wrestle another 15-20lbs out of this so the improvement albeit slow is starting to show.
Partials 18 inch box
8x245, 6x275
RDL 2x10x135
Tuesday CGB Deload
15x135, 12x185, 4x225,
dips 20xbw, 15xbw
Lat pull downs wide grip
1x12x100 ( paused 2 seconds)
Peace
That’s okay. The competition and environment will make her excel even faster. And quick is always good 
Ah…the dreaded deload. Enjoy it as best you can.
Kind of Cond/core/junk day
15 Tmill
15 min foam/mob/stretch
did a lot of this as a giant set or with min rest
Pallof Press w/OH ext
3x8sidex40 narrow stance
whip snatch
3x10x75
2 planks 75 sec ea.
rev. curls
2x12x75
rev crunches
3xas many as possible ( around 18-20 reps ea set)
15 min bike hills hard jump off every 3 min and do 7 push-ups
Peace
Went to the Celtics game last night with the family… Good time! Friend of mine gave us corporate seats which were awesome…and just as important…a parking pass! Although my son had chicken fingers and they were $14!! Christ almighty I am in the wrong line of work!!
Just breaking from an ISO 9001 re-certifcation audit today and tomorrow so I am one angry goat. Anyway after getting 5 hrs of sleep I went to gym and did 15 min bike easy…usual foam stuff… Spent some extra time on Mobility stuff trying some different variations…even used one of those pink exercise balls to stretch my back and do some crunchs on…just to see.
deads 6
x3x185…nice and light, fast, and easy… focused on snapping the hips forward…
Hammer curls
2x10x35
single arm cable seated row
2x12x40
its was 16 degress out this AM and my damn dogs took their sweeeeeeeet little time finding the PERFECT place to pee!! I swear they snickered at me…I think my t-shirt froze to my skin!
Sounds like you are having a rough run of it…but in good (grumpy) spirits.
And the dog thing goes for cats as well. The colder it is, or the more you need to go do something, the longer they linger just outside the door when you try to let them in. Sneaky little bastards. They play so innocent but constantly screw with us. They know…oh yes…they know.
[quote]OldGoat wrote:
Snap- no, no ladies first!!
[/quote]
I’m going to give the belt a go today in the cage. I’ve only tried to squat in a belt once before. And it didn’t go so well.
Next, it will be your turn.
Sat AM… Goats are stupid!
its the last day of deload so I went to the gym to MP 180…Well that was the plan anyways…The weights had a different objective in mind…
Checked my BW before leaving the house and tipped the scales at a very beefy 175! He laughs…
Warmed up…and then did 5x135, 2x155 and for some stupid ass reason I went to 175 instead of 180. The 175 went up nice so I threw the 2.5 lbders on rested for a few minutes and EPIC FAIL. Just could not push my head through…I waited about 5 minutes to re-try and same result. I had fought the 1st attempt too long and really had no business trying it again…What a dumbass I am!. Had I just gone straight to 180 instead of hitting the 175 I believe I have a legit shot at it…boy was I pissed at the Old Goat…
So then I lost my mind and just starting doing stuff
Snatch grip rack pulls to 225, Conventional rack pulls to 405. back to snatch grip at 185 with a shrug each rep… I don’t how many sets of rack pulls I did but it way more than anytime before. My traps and back are tight and sore this AM.
Incline CGB
5x5x135 all paused… going to do these next cycle instead of CGB to see if it will help my MP at all…
went home to pout about being such a dumbass!
Start the next cycle on Monday -Squat Day…and yes, Snap since you called me out , I will belt up for the partials and report back.
Have a great Sunday
Peace
Lol…a weightlifting frenzy born of rage! Beautiful! It’s all good. We can all sympathize with the deload having pushed you towards the brink of insanity. In fact, I think that is benefit #2 of the “deload”.
- allow muscular recovery
- get you frothing to move some real weight
[quote]OldGoat wrote:
Warmed up…and then did 5x135, 2x155 and for some stupid ass reason I went to 175 instead of 180. The 175 went up nice so I threw the 2.5 lbders on rested for a few minutes and EPIC FAIL. Just could not push my head through…I waited about 5 minutes to re-try and same result. I had fought the 1st attempt too long and really had no business trying it again…What a dumbass I am!. Had I just gone straight to 180 instead of hitting the 175 I believe I have a legit shot at it…boy was I pissed at the Old Goat.
[/quote]
Summed it up perfectly. I find that warming up to a max attempt is really difficult. You want to “feel” the weights up so you don’t have any big jumps but you don’t want to get too close or do so much that you “shoot your load early”, so to speak.
I wonder if there is some routine out there based on percentages that would take away the guess work?
Nice lifting OG BTW.
[quote]FarmerBrett wrote:
[quote]OldGoat wrote:
Warmed up…and then did 5x135, 2x155 and for some stupid ass reason I went to 175 instead of 180. The 175 went up nice so I threw the 2.5 lbders on rested for a few minutes and EPIC FAIL. Just could not push my head through…I waited about 5 minutes to re-try and same result. I had fought the 1st attempt too long and really had no business trying it again…What a dumbass I am!. Had I just gone straight to 180 instead of hitting the 175 I believe I have a legit shot at it…boy was I pissed at the Old Goat.
[/quote]
Summed it up perfectly. I find that warming up to a max attempt is really difficult. You want to “feel” the weights up so you don’t have any big jumps but you don’t want to get too close or do so much that you “shoot your load early”, so to speak.
I wonder if there is some routine out there based on percentages that would take away the guess work?
Nice lifting OG BTW. [/quote]
Yep - nice lifting
on the warm-ups for max attempts, I’ve taken to doing jumps around 5-10% of your goal for the day. For that 180 MP, my last “warm-up” would have been 165. Thinking of it in terms of warming up for a meet, I look at what my 1st attemp is and back off my last warm-up 10% from that. 2nd attempt (may or may not be a PR) is 5-10% above the 1st and 3rd attempt is most likely a PR and would be around 5% higher, especially on deads and squats.
Strick- I agree 100% with your deload principles!
Brett- Thanks for dropping in. I screwed it up by not being disciplined. But I like what Soldog is saying.
SD-Thanks for the advice. I appreciate it. Seems like sound ideas so I will give it go on my next PR attempt. Thanks!!
So today was suppose to start the next cycle and that makes it squat day…well mother nature said not so fast Mr… We had heavy rain and high wind last night And I was taking on water…Not through the roof, through a gable vent on the East end of the house…not exactly sure where around the vent yet…caulking all looked sound so that may be just were its gaining interior entrance…So after a couple of hours of that in the middle of the night…no gym…I will head home tonight and try to sort it out, since water was dripping out of the two of recessed lights in our bedroom celing…made Mrs Goat a little bit nervous. I’ll have to pull up part of the sub floor in the attic to see how much sheet rock damage the water did…looks like I have my weekend project all lined up!
Peace
Your training is really looking great OG. Hope that sheet rock repair is simple and easy. My mom and dad had a leak like that one time. It was coming in along the edge of the shingles. We got out the scaffolding and glued the shingles down right on the gable end of the house. It was a sucky ass job, for fat boys afraid of heights!