[quote]jjackkrash wrote:
^^^ I don’t want to muck up Pete’s log too much[/quote]
Pete likes muck.
muck is fine
30 elliptical
roll, stretch
legs felt super tight have Monday’s lower, and two days of interval work in a row. this all helped, DE lower tomorrow.
despite cold and newly broken toe best night squatting in a coon’s age. Everything felt tight, bar placed right, no shoulder pain, no feeling like my rib was popping out.
DE box squat. Plan was 375 + 120 in chains. warm up then 375 + 120 in chains 2 x 2, 415 + 120 in chains 2 x 2, 465 + 120 in chains 2 x 2. all fast
leg press 600 x 40
ghr 4 x 10
leg raise 4 x 10
db shrug 4 x 10
this combined with last benching and pulling sessions makes me feel like I am coming back. now not to fuck it up again
30 elliptical
had planned do push prowler but with stubbed/broken toe wasn’t gonna happen
benching
rotator circuit x 3
pullaparts
warm ups then raw 2 board 225/275/315/345/375 x 5. heaviest by far that I have gone since injury, felt good
db bench 80s/110s/120s/130s x 8, 80s x 35
hammer strength row 5 x 10-15
1 arm band pressdown 5 x 10-20
pullaparts 5 x 10-15
hammer curls 5 x 6
band extensions 5 x 15
Moving some very nice weight keep rolling brother.
[quote]thebruce13 wrote:
Moving some very nice weight keep rolling brother.[/quote]
thanks. since tearing my rotator in Feb this was my heaviest bench session. Should be back in line for a 700+ shirted bench in the next 6 months
healing up and looking strong
1 mile walk
25 min elliptical
Lower stuff
hlr 3 x 10
GMs bar x 10, 135/225 x 10, 315/405/455/495/525 x 3. Hadn’t gone heavy on these in awhile, left some in the tank, beat that number next time
Front squat 225/275/315 x 6. Again long time away from these. Getting used to the form, unfortunately at commercial gym the rack was in front of the mirror, hard not to look at how handsome I am, which pitches me forward.
bent rows 135 x 10, 225 x 10, 3 x 10 w/315
leg press 6 x 20 (ten narrow, ten wide) last three sets 7pl per side plus green bands
cable abs 6 x 10
calves 1 x drop set
then off to 5 year old soccer camp, watched the cat herding
[quote]PeteS wrote:
[quote]thebruce13 wrote:
Moving some very nice weight keep rolling brother.[/quote]
thanks. since tearing my rotator in Feb this was my heaviest bench session. Should be back in line for a 700+ shirted bench in the next 6 months[/quote]
upper stuff
DE bench straight weight 205 9 x 3, 3 grips
db inclines 3 x 10 w/75s, haven’t done these since injury, taking it easy
rolling tris 75s,85s,95s, 105s w/mini around back x 10
pulldowns, wide grip, heavy 5 x 6-10
laterals 5 x 10
face pulls 5 x 10
dips 5 x 10
rope down,ext 2 x 15 each
bike 10 min hiit
30 min stepper, blah blah blah
hang leg raise 3 x 10
DE box squat 375 + green bands 8 x 2, 30 sec rest
sumo pulls 315 x 4 sets of 1, 405 x 4 sets of 1, 495 x 1
rev hyper 4 x 8-10
decline sits 4 x 8-10
stretch
treadmill 20 min 40/20 intervals
elliptical 20 min steady state
chaotic morning in the home led me to have to train at commercial gym
shoulder was stiff from sleeping on it, so I decided to go conservative
rotator circuit x 3
bench, ring finger on ring bar x 20, 135 x 10, 185 x 6, 225/275/315/345 x 3. wanted to go up to 375 today but didn’t seem wise
close grip floor press 135/225/275/315 x 8
db bench 75s x 40
hammer strength high row 5 x 8-10
bent lateral 40s,50s,60s x 12
front raise 3 x 12
face pulls 3 x 12
alternating curl 5 x 10-12
rope down/extension 5 x 12-15 each
Your patience is being rewarded. Looks like things are progressing. You’ll be back to pressing rediculous numbers before you know it.
rolled/stretched 20 min
treadmill 40/20 intervals 20 min
elliptical 25 minutes
then had time to kill so did 10 sets curls, 10 sets abs, completed in about 15 minutes
rev band deadlift worked up to 695 x 3, I think + 1 over previous best
front squat 4 x 6
RDL 4 x 6
leg ext 4 x 10
leg curl 4 x 10
cable abs 4 x 6-10
shrugs 225/315/404/495 x 15
back ext 1 x 10
meant to do more back ext but people kept monopolizing it, oh well
hill ‘sprints’ at Big Ass Hill 6 trips
pulled up to park and walked over to the hill, there were 3 U of M students laying at the base panting. One asked if I was there to do hill sprints, I replied yes. “Don’t they suck” he said. LOL he was right.
LOL is “Big Ass Hill” the official name?