Thanks JW good to have you back on the airwaves! yeah pulled up a section of the attic subfloor…and I have some sheet rock work to do this weekend…the cutouts for the lights will take the most time, but it is what it is.
4th cycle of 6/4/2 squat day
12 inch box ( tap and go)
6x145, 6x165, 9x190
Partials
6x245, 6x275, 5x295, 4x315
I belted up for the first time on all these sets…its freakin weird feeling the belt ( 10mm Elite single prong) is stiffer than a 2 day old corpse.
How long does it take to break one in and why cant they be like jeans? remember when we were kids bluejeans came so stiff that they hurt to wear for a few days…Now you buy them and zippety do dah they feel comfy. Thats what the belt makers need to do!!
GMs
3x10x115
RDL
2x8x185
Man my traps were still sore from Sat and the bar sitting on them didn’t help any!. All in all pretty good, I need to dump the set at 245 and add one at 335.
[quote]OldGoat wrote:
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.
[/quote]
I struggle with this dilemma as well.
I took my belt to squat with me yesterday and totally forgot about it. Left it lying on a nearby bench the whole time. Definitely not an essential piece of the puzzle for me yet when squatting.
Snap- Hey wait a minute…no backing out on the belt thing now! and don’t you compete geared sometimes? I would have thought a belt was long part of your inventory.
Cond/Core day - hard to get up at 4:20 when its 15 outside
18 minutes bike moderate
20 min foam/mob/stretch
Palloff Press with OH ext
1x10x40, 1x10x45, 1x8x50
Planks
2x90secs
side bridges
2x45sec
half kneeling cable chops
2x12sidex80
chest height cable chops
2x10sidex50
15 min T-mill 5 degree incline 3.7mph carrying 15lb DB’s ( indoor farmers walk haha),
[quote]OldGoat wrote:
Snap- Hey wait a minute…no backing out on the belt thing now! and don’t you compete geared sometimes? I would have thought a belt was long part of your inventory.
[/quote]
I’ve had a belt for awhile and love it for DLing. Just never used it for squatting. I compete both raw and geared. And my numbers are equally unimpressive.
[quote]OldGoat wrote:
Snap- Hey wait a minute…no backing out on the belt thing now! and don’t you compete geared sometimes? I would have thought a belt was long part of your inventory.
[/quote]
I’ve had a belt for awhile and love it for DLing. Just never used it for squatting. I compete both raw and geared. And my numbers are equally unimpressive. [/quote]
Impressive: striking or remarkable…as in surgery a few months ago and then a competition well ahead of anyone’s expectations ; except your own…Impressive!
MP day -
6x115, 6x125, 8x145 just not into pushing things this AM low back was angry must have done the cable chops wrong yesterday…I wore the belt on these just to help break it in…
Inclince CGB (paused)
3x5x145, 2x5x155
pulldowns wide grip
3x10x120
pulldowns neutral grip medium width
2x8x130
wide grip chins
5,5,4,3,3,3
I did these at the end instead of 2nd in the line-up, wow I lost a ton of reps…I’ll leave them at the end this cycle and see if I can improve on the crapass performance.
Xmas came early to the goat pen…got a new mattress and it is awesome! after sleeping in a valley for the last umpty-nine years it was great…actually hoping it helps with some low back / hip mild crankyness …wish I could climb back in there now but its off to the salt mine to pay the bills…Funny how life changes…I used to get excited about getting a new motorcycle and now it comes down to a new matress!!!
18 min bike moderate than hard for last 5 minutes…
20 min foam/mob work…tried prone scorpions…gees my hips are tight…need to do more of these…I look like a fish flopping on the deck but man could I feel it…
plate loaded front squat 3x10x35
rev crunch 3x as many as possible
fat bar curl 3x10x85
hamer curl 2x10x30
rev curl fat bar 2x12x60
20 min t-mill at 4.2 mph ( i find this walk harder than a jog, for me its right at the edge of having to start jogging so seems like a lot more work to walk and keep up) jump off every 3 min and do 10 scap pushups…
Picked up a truck tire yesterday…not as big as I was hoping for but its a start and I can see how it goes its about 3.5 feet tall…Have to head over to Home Depot and grab a couple of Sledgehammers…its time to incorporate some sledgehammer training! You stupid goat…just in time for winter!!
Sledge work and cold air will make you hate life till 2 hours after you’re done. Then, you won’t able to hold yourself down till you can go out and do it again. You might have to keep repeating the second part to yourself.
Jack _ I am looking forward to the tire battles for sure! Did some flips last night in the driving snow…wife just shook her head…dogs watched from the window with that look that says " you must be an idiot".
UN- thanks for dropping by, you’re right need to remember to put boots on first…news flash…sneakers are not snow equipment!!
CGB
6x165, 6x190, 10x215 ( +2rep PR)
a little extra 2x3x225, 3x2x235 I did these alternating with
Seated Cable row
1x10x150, 1x8x160, 1x7x170, 1x6x170
Dips
15xBW, 12xBW+45, 2x8xBW+90 ( last 2 reps on the 2nd set of 90 were brutal)
alternated with
T-Bar rows
3x8x90 ( held a 3 sec pause at the top)
Squat day (12in Box tap and go)
4x160 4x180, 8x200
Partials
7x275, 5x315, 5x335, 10x225
GM’s
4x10x125
Short night, my daughter rolled her ankle at hoops practice at around 8pm. When we got her home it looked like a high ankle sprain and she was definitely hurting. Said she couldnt feel her toes so we took her to the emergency room to get an x-ray ( and we all know how long that takes!) it was negative. It’s sprained so 2 weeks no hoops…got home around 11:30. Got up at 4:15. So considering that, it wasn’t a bad session.
pallof press with OH ext.
10sidex40, 8sidex50, 8sidex55
6lb OH ball toss on the wall
5x30reps these were done back to back no rest between with Rev crunches done to failure ( or more appropriately when my little goat brain said ouch) Really like the change the ball toss added.
Plate loaded front squats with a pulse ( stolen from Tony Gentlecore )
4x8x35