Thanks Pete…been telling my kids for years, this grown up thing is waaayyy over rated.
lower assistance
front squat worked up to 365 x 3, felt heavy enough for today (3 rep PR = 405, will beat soon)
gms 225/275/315/365/365 x 8, w/o belt
lunges 4 x 6-8
leg extension/leg curl/cable ab 5 x 8-12 each
ran Big Ass Hill x 6
That’s a big front squat Pete. Very nice.
[quote]Crippler56 wrote:
That’s a big front squat Pete. Very nice. [/quote]
thanks. my best 1 rep wqas 465 a few months ago, really want to hit 500 soon.
rotator warm ups
DE bench 205 8 x 3
crunches 8 x 15
decline bench 135/225 x 8, 3 x 8 w/275
face pulls 5 x 10
incline dbell 70s/80s/90s/100s/110s x 10
v grip pulldowns 5 x 8
tates 5 x 8
laterals 5 x 8
rope down/ext 3 x 12-15 each
everything felt really good, pressing is starting to feel even more ‘natural’ and explosive. stayed with a light weight on the declines still trying to get used to them again, and plus the only people in the gym average weight was 135 I think.
treadmill 30 minutes total, first 15 40/20 intervals, second fifteen 2 minutes walking steep incline, 1 minute light jog
then curled in the curl rack, not sure why other than I felt like it and I haven’t gotten very much bicep volume in last couple of weeks
Pete, what type of bar do you use for GMs? Camber, SSB? You move impressive GM weights.
[quote]hawkcapt1912 wrote:
Pete, what type of bar do you use for GMs? Camber, SSB? You move impressive GM weights.
[/quote]
lately just a straight bar. I love both cambered bar and ssb gms from time to time, but lately my DL/lower assistance work is done at the commercial gym, so my bar options are limited
squattin’
warm ups then DE box squat 375 + 140 chain 8 x 2. almost like on big set, was done in less than 5 minutes
Ace Pro suit bottoms on (finally time to start breaking this fucker in) to box 505 x 2, 595 x 2. all felt easy peasy. will keep working these in over next few weeks
ghr 4 x 8
hlr 4 x 8
rev hyper 3 x 10 w/225
worked from home today, hit gym with wife over lunch, helping her more with deadlift and deadlift variations.
did some extra work: abs, calves, hammer curls for sore elbows
treadmill 15 minutes hiit
elliptical 25 minutes steady state
[quote]PeteS wrote:
worked from home today, hit gym with wife over lunch, helping her more with deadlift and deadlift variations.
did some extra work: abs, calves, hammer curls for sore elbows
treadmill 15 minutes hiit
elliptical 25 minutes steady state
[/quote]
Cool on wife training! I think I caught you didnt end up with surgery, hope i got that right!
[quote]Up wrote:
[quote]PeteS wrote:
worked from home today, hit gym with wife over lunch, helping her more with deadlift and deadlift variations.
did some extra work: abs, calves, hammer curls for sore elbows
treadmill 15 minutes hiit
elliptical 25 minutes steady state
[/quote]
Cool on wife training! I think I caught you didnt end up with surgery, hope i got that right!
[/quote]
Hey Up. Nope, no surgery, just patience, and rehab. Regaining strength a little each week.
[quote]PeteS wrote:
[quote]Up wrote:
[quote]PeteS wrote:
worked from home today, hit gym with wife over lunch, helping her more with deadlift and deadlift variations.
did some extra work: abs, calves, hammer curls for sore elbows
treadmill 15 minutes hiit
elliptical 25 minutes steady state
[/quote]
Cool on wife training! I think I caught you didnt end up with surgery, hope i got that right!
[/quote]
Hey Up. Nope, no surgery, just patience, and rehab. Regaining strength a little each week. [/quote]
GREAT NEWS!!
benchin
rotator stuff, warms up etc
added sling shot 320 x 6, 370 x 6, 390 x 3, 410 x 3
CSR 5 x 8-10
1 arm band pressdowns 6 x 8-15
pullaparts 4 x 15
Really great good morning work and your front squat is awesome too. I am doing almost the exact same weights you’re using on these lifts. I’ll race you to 500 lbs. We could begin the race to 500 lbs Front Squat thread here on the over 35 section. I did a 455 lbs front squat about a month and a half ago. I will mention that I use a front squat harness that weighs an additional 22 pounds but I don’t count that in the bar weight I’m using. So, I could say I front squatted 477 but I will not since I don’t use the bare hands method. We could post videos too.
I hope I can get my bench up to where yours is and where mine used to be before I tore my biceps tendon in my right arm a year and four months ago.
Onward and Upwards. Keep pushing those heavy numbers.
[quote]PeteS wrote:
hit gym with wife over lunch, helping her more with deadlift and deadlift variations.
[/quote]
I’m interested in following this.
[quote]kpsnap wrote:
[quote]PeteS wrote:
hit gym with wife over lunch, helping her more with deadlift and deadlift variations.
[/quote]
I’m interested in following this.
[/quote]
we will see where this goes, she is very nervous about fucking up her back, but she knows the benefits of deadlift.ing. I think she grabs my ass about 10 x a day
[quote]gorillavanilla wrote:
Really great good morning work and your front squat is awesome too. I am doing almost the exact same weights you’re using on these lifts. I’ll race you to 500 lbs. We could begin the race to 500 lbs Front Squat thread here on the over 35 section. I did a 455 lbs front squat about a month and a half ago. I will mention that I use a front squat harness that weighs an additional 22 pounds but I don’t count that in the bar weight I’m using. So, I could say I front squatted 477 but I will not since I don’t use the bare hands method. We could post videos too.
I hope I can get my bench up to where yours is and where mine used to be before I tore my biceps tendon in my right arm a year and four months ago.
Onward and Upwards. Keep pushing those heavy numbers.[/quote]
thanks for dropping by. meh, my bench sucks right now, tore my rotator back in February trying to use an Inzer SDP the wWestside way, i.e. elbows out. 720 x 2 off the 1 board and I was toast. I am really determined to bench 800+ as an M1 lifter though. Re the front squuat challenge, let me think about that.
I missed it or am too lazy to find it but what weight class and federation(s) do you compete in?
I’m going for the 500 lbs front squat by the end of my 40 day Easy Strength(Dan John) program anyway so that may not be in your program cycle but I’ll be cheering you on as well. I am starting to realize the carryover from the front squat to my mid-back, heck my whole back, and my core while my legs are getting plenty of work. I’m going ATG on the front squats so the hammies are feeling the front squats pretty good.
800 as an M1 lifter will be incredible and a worthy accomplishment.
I’m 220 lbs class and my federations are RAW UNITED and APF, all raw lifting.
[quote]PeteS wrote:
she is very nervous about fucking up her back[/quote]
What about teaching her sumo?