[quote]Ironmantrw wrote:
03/18/09 Bench
Mobility Work
Speed Bench 205x3x8
Comp Grip 4board 325x3 340x3 350x3
Inverted Rows BWx12x4
Close Grip Floor Press 135+3chains x6x4
No spot on 4board. I could have gone heavier but didn’t want to risk it. I really need a training partner.[/quote]
I hear ya on that last one…
03/20/09 Deadlift
Mobility Work
SSB Good Morning 450x5x4
Machine Squat 610x6x4
Hammer Iso Row 450x6x4
Ab Work
Rack Lockout 500x1 585x1
Lockouts were just for the hell of it. Everything felt pretty good today. My lower back was wasted after this workout. Wouldn’t you know it, my buddy from Virginia called wanting to train with me today. I had already finished and was on my way home.
03/22/09 Bench
Mobility Work
Bench (Raw)300x1 (Shirted) 350x2 paused 360x1x4
CompGrip Shirted 4Board 390x2x2
Face Pulls 205x10x4
Really happy with my training today. I had a decent spot on everything plus I may have found a training partner. I didn’t push myself on anything everything just flew up without a lot of effort.
Glad to see things are going well for you. You train smart and hard so its no surprise the weights are coming back fast.
Eco, I think some of the raw work I did in previous workouts may have helped. Plus my shoulders had been feeling really tight in past workouts. I also tried some massage with a tennis ball on my shoulders.
03/24/09 Squat
Mobility Work
SSB Box Squat 300+medium Bandx2x10
SLDL 405x5x4
Hammer Low Row 450x10x4
Shrugs 635x5x4
Squats kicked my ass again. It’s really hard to hold your form on band squats. The bands want to yank you out of your groove midway through the lift. I had a real burner in my lower back on the left side. I thought I might have pulled a muscle but the pain went away on the deadlifts. Pinched nerve maybe?
03/26/09 Bench
Mobility Work
Speed Bench 205x3x8
Comp Grip 4board 330x3 340x3 350x3 315x5
Inverted Rows BWx12x4
Rope pushdowns 110x15x4
Things didn’t go too well today. I was a little disappointed by my numbers. O well you can’t advance on every workout.
I wish I could be disappointed by a workout like that.
03/28/09 Squat
Mobility Work
SSB Good Morning 475x5x4
Machine Squat 700x6x4
Hammer Iso Row 450x6x4
Chins BWx8x4
Ab Work
I felt a little turtle peeking out on the second and third sets of Good Mornings. I was actually stronger on my fourth set than I was on the other three. Same thing with the machine squats. I guess it just takes a while for my body to find the groove.
04/01/09 Squat
Mobility Work
SSB Box Squat 300+average bandx2x10
SLDL 425x6x4
Hammer Low Rows 470x8x4
Shrugs 650x5x4
Good workout today. Wish I could say the same for my bench workouts
Things are looking good. The bench will come around to where you want it. Now about the turtle head. As long as it kept going back in and not coming totally out of the shell you’re ok. That reminds me of a messy leg press story…maybe another time.
Bad news. Just found out from the head-nut-in-charge that my job is going away in June.
Shit. Thats not good. I sure hope you all the best… This resession fucking sucks!
Everybody needs to go out and buy a car preferably a Ford Focus and a Toyota Tundra. That still wouldn’t help me and my wife though. They have decided to contract out the fabric we produce.
04/03/09 Bench
Mobility Work
Speed Bench 205x3x8
Comp Grip 3Board 315x3x4
Face pulls 205x10x4
Rolling DB Triceps 45x10x4
Late posting this
04/07/09 Squat
Mobility Work
Suspended Good Morning 475x3 500x3
Machine Squat 760x5x4
Hammer Iso Rows 450x6x4
Chins BWx10x4
Good mornings were fairly easy but since it was a PR I stopped there. I hope the good mornings help my deadlift. I know it’s doing a lot for my squat. I’ll know when I test my deadlift in couple of weeks. I’ll be looking for 600.
[quote]Ironmantrw wrote:
04/07/09 Squat
Mobility Work
Suspended Good Morning 475x3 500x3
Machine Squat 760x5x4
Hammer Iso Rows 450x6x4
Chins BWx10x4
Good mornings were fairly easy but since it was a PR I stopped there. I hope the good mornings help my deadlift. I know it’s doing a lot for my squat. I’ll know when I test my deadlift in couple of weeks. I’ll be looking for 600.[/quote]
Nice Ironman… those are huge GM’s… wow
No kidding Bunny. Those GMs are crazy huge. What are the state records for your age Ironman? You gonna be close to or break any of them?
Bunny I think I was good for 550 today. I’ve made some changes in my sleeping patterns plus I got a job offer (in a round about way) within the company for more money. So a lot of my stress has seemed to go away. Now if my wife can find something I’ll be set.
Now that’s some good news. Glad and relieved for you.