roll/stretch
treadmill incline 20 min
elliptical 20 min
all ‘recovery’ level effort, heart rate around 130
rotator stuff, stretching, warm ups
DE Bench 185 + short monster minis 8 x 3
dbell incline 60s/75s/90s/105s x 10, 120s x 8
bent laterals 5 x 10 w/50s
dips 5 x 20
v grip pulldowns 5 x 10
tates 3 x 6-8
hammer curls 3 x 6-8
rope down/ext 4 x 15 each
cable rev curl 4 x 8-12
laterals 3 x 20
up rows 3 x 12
gased
Pete- That’s a ton of volume with the numbers you handle. How long did this workout take you?
[quote]DBasler wrote:
Pete- That’s a ton of volume with the numbers you handle. How long did this workout take you?[/quote]
an hour ten minutes. I was sopping wet by the end lol and my heart was pounding
Wow- that’s impressive. All the conditioning work is paying off, I know I couldn’t get through all that in less than 2 hours and that would be handling considerably less weight than you do.
[quote]DBasler wrote:
Wow- that’s impressive. All the conditioning work is paying off, I know I couldn’t get through all that in less than 2 hours and that would be handling considerably less weight than you do. [/quote]
I have good results supersetting antagonistic movements, keeping the weight or reps challenging on one, maintenance on the second, with maybe 45 seconds rest between sets. I alsoOD on caffeine and ephedra before these sessions
the goal with these sessions is to build the speed, size, and conditioning (as well as strength) for the bigger, heavier sessions
So, what’s the magic number for a multiply pro total? I’m guessing in the neighborhood of a metric f*ck ton.
[quote]jjackkrash wrote:
So, what’s the magic number for a multiply pro total? I’m guessing in the neighborhood of a metric f*ck ton. [/quote]
hahaha
A+ for your conditioning, amazing what the carry over is!!
If I do it at 275 Pro total depending on fed is usually around 2350
roll, stretch 20 min
treadmill 20 min intervals
elliptical 20 min steady state
hard time getting my heart rate up on intervals, must mean I am in better shape
2350, I figured it must be more than an actual ton. Pete, I’d sure love to see you hit that, I’ll be rooting for you the whole way.
Dam pete that would be a sweet total!!!
Definitely a great total. Will you ever go for 2400?
Read your post all the time. You’re the man. The numbers are the shit even in rehab. I just turned 57 and it’s not getting any easier but your posts inspire this old man. Keep it up!
You inspire us all. For sure.
Lower day
originally planned on doing my speed work then moving on to some heavier geared squats. Lack of spotters due to meet this weekend inspired a last minute change in plans to work on my (horrible) sumo. was pretty happy
hanging leg raise 3 x 8
DE squats, warm ups then 415 + average bands 8 x 2, very short rest breaks
Sumo pulls, suit on straps down 415 x 2, 505 x 2, 595 x 1, some sort of PR. I think I can get this sumo thing, just need to put more time at it
rev hyper 4 x 10
decline sits 4 x 10
shaky from lack of carbs and lots of caffeine, but still a great session
[quote]barryjenkins00 wrote:
Read your post all the time. You’re the man. The numbers are the shit even in rehab. I just turned 57 and it’s not getting any easier but your posts inspire this old man. Keep it up![/quote]
thanks barry, and snapper too
first time back to Los Campeone’s in a couple of months
benched tonight because helping out at UPA meet tomorrow
warm ups then 315 + 1 board and 50 in chains x 3, 90 in chains x 3, 130 in chains x 3
chains felt challenging, all were off the floor a couple of inches from top
close grip 4 board 365/405/455 x 5
dbell bench 100s x 27
rear delt machine 5 x 10
hammer behind neck press 5 x 10
preacher curl 5 x 10
overhead tri ext 5 x 10
Nice work on the sumo!
woke up feeling like a stampede had run over me. because I squatted and pulled on Thursday kept today more ‘deloady’ or assistance heavy. Also, my dislocated rib from last winter seems to want to rear its ugly head again. Anyway, just got some work in
hanging leg raise 3 x 10
rack pulls from 3 pin worked up to 585 x 5
front squats to low box worked up to 315 x 6
unilateral leg press 4 x 12
calve raise 4 x 12
1 leg leg ext 3 x some
leg curl 3 x 12
cable abs 3 x 10
ghr 3 x 10
planks 3 x 30 sec
home, nap, then spent a few demo’ing basement bathroom then 1 mile walk with my American Bulldog