Thanks Kevin!
Dead Day 1st time doing conv in over 10 months; just taking slow and getting some work in…allergy attack is killing me…
2x6x225, 2x4x275, 2x3x315
Rack Pulls Snatch grip
2x5x275
various chins and pullups about 30 total
hammer curls
3x8x35
Hope everyone has a great Sunday…time to ride the baby rocket and than walk in the woods with dumb and dumber (dogs)!!
Peace
Missed you around here OG. Training really looking good with all the stuff you have going on.
Chins and pullups are “taking it slow”? Ha! To me that is torture.
Thanks JW, much appreciated!
Strick I have issues!!!
Tmill 5min, foam roll, mobility work
MP Day
5s @ 135, 145, 155
3s@160, 165
1x170
Inclince Bench Paused
5x135, 155, 160
3x165, 3x175
1x185
side laterals ( more for pre-hab than anything else, real slow with a 2 second pause at the top)
3x8x15lbs
back is fried ( good way) from Deads so there wasn’t any need to pull today so I just 2 sets of light pulldowns to stretch out…
off to the salt mine
Peace
Cond/core day ( yuck)…really wasnt up for this but had to do it…
15 min tmill
foam roll, mobility work 12 min
planks 2x90sec
side bridges 2x60sec side
palloff press
3x3sidex10sec hold x50lbs
reverse crunch 1x15
plank x2min
plate loaded front squats 2x8x35lbs (ATG) and since I have no ass, its a long way down!
that was done pretty much one after the other with a 30 sec break every now and again
15 min bike hills 100rpm+
already really humid here, going to take a dip in the pool, shower and head to the salt mine!
Peace
6min bike, foam roll, mob work
Front Squats ( tap and go 13inch box)
5x5x155, 1x3x165, 1x175
Bulgarian Split Squats
3x8sidex35lbs
Incline Leg press
2x12x8plates
RDL
3x8x185
GMs ( just the bar) for a good stretch.
Life is cruel: we have a 10 year old Suburban with 218K on it that my son drives so that if makes a mistake its worthless.Well yesterday my wife needed the Suburban to haul some boxes to her business…what happens? My son rearends an SUV ( which doesnt get so much as a scratch) with my wifes car which is 1 year old…probably 6-8k in damage. I had to leave my daughters team banquet to go sort it out and missed what the coach had to say about her…no one injured thankfully but the car aint pretty…I drove it home, my son said he would pay for it and apologized several times ( he feels awful because he knows how tight money is these days)…I said you dont make enough money to pay but thank you…We will work some amount that he has to pay…while this is going on the trucking company that was supposed to pick up shipment from my wifes business to go to Georgia by 6AM today forget to stop by…truck finally came at 11pm…we will get billed back for missing our time slot for delivery and that will take all the profit from the shipment. Wait there is more…nah just kidding that is enough for one night!
^ That’s a bitch of a day. Commiserations.
At least you can take that anger out on the weights.
Thanks Brett! I tell my kids you would never know when the good days were here if it weren’t for the bad days!!
Cond/Core this AM…just getting to post due to a 7:30 meeting…
Stayed home and went out back of the shack. The dogs watched me flip a tire 3x12, sledge the tire 3x10side and zercher carry Sammy the Slosh pipe for 4x75 yards
OH hold: 45 seconds…
cinder block farmers carries …short walk in the woods with dogs…done.
Have a Happy 4th everyone!
Peace
Extra post, a little GPP ( kinda)
spent an hour playing OUT with my son in the driveway… it was awesome personified! two dopes smiling and talking a little smack…note to self…be a better Dad…do that more often!!!
Peace
5 min bike, foam, mob work
CGB
185x10, 225x6, 245x3, 7x1x250
205x6 paused
Seated Cable row
120x10 2 sec iso hold, 150x7x2 sec iso hold, 170x5
OH DB EXT
3x8x80
that was it no mas…and as if my week wasn’t shitty enough…pool was clear as glass last night when I went to bed…this morning it looks like skim milk…WTF? just something else to add to the list!!! And a bird crashed into the glass door on our sunroom and the dogs were out at the time…the bird became a snack…which basically means in a few hours I will have two sick dogs pooping bird feathers!!! But its all good…better days ahead and this is just all in the noise of life…
Have a great 4th,
Peace, Paul
DOOOOOOOOD!
Tyra called. She misses you. The jacuzzi is filled with Kalhua.
Good to see you back and lifting OG.
Canada-I came back to the forum because Tyra wore me out: its easier to lift!
UN- thanks brother!
GPP-my shoulders and back were weak and tired from trimming shrubs and cutting limbs ( not my own…the trees). 26 shrubs and about half require some ladder work…only 8 more bushes to go and I am done…it was hot yesterday. Spent the afteroon swillin’ and chillin’ poolside…
Peace
Yeah I’d call that GPP.
5 min Tmill, foam, mob work…left hip really tight and sore…
rack pulls ( snatch grip) from knee
8x225, 5x255, 2x3x275
rack pulls (Conv)
5x315, 3x365, 2x2x385, 2x1x405, really felt good today considering my sore hip.
Whip snatch
2x8x85
shrugs
2x8x205
Fat Bar Curls for Mrs Goat and wouldnt you know mrs Goat had already gone off to work when I got home…so it was a wasted swole!!
2x10x75
going to be a hot one today here in good ole Taxachusetts…heading in to the Red Sox game tonight. Corporate club seats from a friend…air conditioned bar if necessary!! Seats are up behind home plate look for me…I will be the Old Goat napping by the 3rd inning!!
Peace
cond/core day
40 min walk with the dogs
tire flips a bunch
planks 2x90
side bridges 2x45side
zercher slosh pipe carries 4x75 yrds
feet elevated push-ups 3x15
Peace
What size tire are you flipping. I have a bunch of old ones out here, I’m just not motivated enough to go out and flip them. Nice training. Sure glad you are posting again.
JW-I dont really know, it comes up to about my lower chest…I will look at the dimension when I get home and post it here. Its not really big, just enough that after several flips I know I am working!
And thanks for the support. Appreciate
6 min Tmill, Foam, mod/stretch
MP day
135x8, 155x5, 155x4, 160x2, 165, 170, 175, 135x6
Incline BP (paused)
155x5, 175x5, 185x4, 190x2, 195, 200, 205, 210, 155x5
wide grip pulldowns ( 2 sec hold)
140x8, 140x6, 150x5, 150x5,3,2
face pulls
3x10x60
could have gone higher on Inclines but not pushing my shoulder just happy to do them after a year of having to do them close grip. So as you can see I am still wandering through training and just decided to screw around with some singles today…
Peace
Jealous of you fellas with tires to flip. Nice work OldGoat.