That sounds like Maximum Rock N Roll.
rotator stuff
laterals 20s/25s/30s/35s x 10 3 x 10 w/40s
face pulls 6 x 10
press on power squat machine 5 x 10, up to 270
plate raise 5 x 15
pressdowns 6 x 12-15
rolling tris 5 x 8
machine tricep dip 4 x 12-20
db curls, seated 45s/55s/65s x 8
fixed ez bar curls 115/95/85/65 x 8 (drop set)
rope hammer curl 2 x 15
cable preache 2 x 10
prowler on astro turf 90lb x 40yrd x 10
battle ropes some x some, no idea yet how to program these
big work good peeps
sounds like a good time
If I may on the rope, are they double ? if are try this:
Slams x20 rest 45 sec repeat 4 times. Slam from overhead to floor using whole body both hands together.
1-arm alternating slams for 20 sec. repeat 4 times.
to program just add a slam per week to all sets or 3 seconds per week.
This works awesome combined with pushing the prowler.
Or tie the rope to the prowler: Slam rope 15 times, pull prowler to you hand over hand, dump rope on prowler and push. repeat 4 times.
Hope this helps, since we do something like this 2xweek in class I get a lot of feedback and all really like it.
Have a happy and safe 4th!
thanks Rick
yesterday’s training: attempted to put together this huge, complicated swing set/playground set my mom bought for the kids. 500 pieces of wood, 8000 different screws/nuts/bolts, etc and the heat index was 115. got about a 3rd the way through, told the kids it wasn’t getting done today, then took them to get ice cream to stifle their sobs. then proceeded to fall asleep in my recliner in front of a fan in the AC for 2 hours.
so got to see everyone have a great night lifting but me. boo hoo. I was just fucking drained from yesterday’s efforts putting swing set together in 105 heat, plus body is still adjusting from sumo pulling on Monday (IT band, glutes, and hips felt trashed). Also didn’t eat any carbs today. Plan was to work up to something like 555 + avg bands to box, just to get something heavier on my back, but didn’t happen. Also think right now anything more than two weeks band tension tends to trash me.
roll, stretch a ton
hlr 4 x 10
box squat 145 x 8, 145 + avg bands x 3, 235 + avg bands x 2, briefs on 325 + avg bands x 3, 415 + bands x 2, 465 x 2, 505 unracked, felt like shit, reracked.
brooded, thought about taking up zumba
raw close stance box squat 415 x 6, 465 x 6. All of these felt relatively easy, which they should
ghr 4 x 8-10
band abs 4 x 10
ran home consumed shake with carbs, then 12 oz salmon and a bunch of rice and felt better. squat night is definitely gonna need some sort of carbs before hand.
more swing set shit tomorrow, hopefully won’t get above 90
Once you get it built, your kids will worship you like a god. or moreso, in your case.
3rd day of putting together this fucking swing set. seriously. I have about ten total years experience in construction, never had a project this retarded. took a short break to go to commercial gym to do some pressing and have lunch
db bench 60s/70s/80s/90s/100s/110s/125s x 10, more in tank, post injury PR
decided shoulder felt really good still so did
close grip bench 135/185/225/275/295 x 10, all felt good. hadn’t planned on straight bar benching for another six weeks but shit, think I can work some in now
cable rear delt 6 x 10-15
all done in about 45 minutes, then back to the swing set. more amazing for my shoulder is all the drilling, hammering ,etc with ‘bad’ shoulder at weird angle with no pain. determined to finish swing set tomorrow. gonna email my mom an invoice for 40 hours of labor after that, lol
[quote]PeteS wrote:
thought about taking up zumba
[/quote]
Vids if you do.
Can’t believe how much you’ve progressed re: your shoulder injury. Amazing healing powers you have.
I had a friend tell me I should take a Zumba class. I am pretty sure NO ONE wants to see that…lmao
IMO…unless you look like Channing Tatum no man should be doing this…
Deadlift assistance (too beat up to pull):
bent rows 225/275 x 8, 3 x 8 w/315
shrugs 4 z 15 w/405
ghr 4 x 12
rev grip pulldowns 4 x 8
pull throughs 4 x 12
cable abs 4 x 8-10
calves 4 x 10
HIIT on bike, 10 minutes. literally couldn’t walk when I was done, so much blood in my legs
after several days of labor decided not to deal with dissapointment by trying to pull, just got in and out quickly and on my way
Strong work as always Pete
I feel for you on the swing set/playhground. My wife is a CPA and did a tax return for the a company that sells them in exchange for a free set and labor. Took two guys who build them for a living a full day to get it together. F-that.
Happy to say I don’t even know what Zumba is!
[quote]DBasler wrote:
Strong work as always Pete
I feel for you on the swing set/playhground. My wife is a CPA and did a tax return for the a company that sells them in exchange for a free set and labor. Took two guys who build them for a living a full day to get it together. F-that.
Happy to say I don’t even know what Zumba is![/quote]
thanks man. yeah, I thought if I had actually done one before, it would have gone up in half the time. biggest problem was keeping track of the hardware
yesterday’s training
JM press 135/185/225275/315 x 8
pressdowns 5 x 12
1 arm pressdowns 4 x 15
bent laterals 40s/50s/60s x 8
up row 4 x 10
ez curl 4 x 10
alt cable curls 4 x 12
prowler 90lb x 40yr x 8
some summer cold knocking me down a peg, plus low carbs. barely had energy or motivation to do this, but mae it through
30 elliptical
41 today, half the world can’t believe I am still alive, much less semi functional
wanted a quick and dirty work out today, so I could get home to the ‘surprise’ bday party my 5 year old told me about on the way to squatting
ssb squats to lowish box out of rack (counting bar as 45) 135 x 10, 225 x 5, 315/365/405/455/495 x 3. equal to a year ago PR with this weight but at higher box height, so considering I was carb deprived and feeling beat up I am happy
leg press 6 x 10
rev hyper 4 x 8-10
decline sits 4 x 8-10
my rib has been floating again for the last couple of weeks, need to address that (of course grossed wife out with it tonight). need to focus a lot on form and core work for lower stuff over the next 4-8 weeks, abs feel week squatting, leg strength and lower back there but abs not there for unracking. been lazy with them. will address. god am I old
Happy Birthday, Pete! There’s nothing better than beating the odds.
Happy Birthday Pete !!!
Happy Birthday Pete