today:
felt a little cruddy today, too much holiday cheer last night
close stance ssb box squat to low box 135/225/315/405 x 6
this was at commercial gym, new bar, never used before and hand no one to spot. plus my hangover was kicking in, so shut it down on the lighter side
stiff legs from 2 pin (mid shin) 225/315/405/495/585/635 x 5
calves 4 x 15
cable abs 4 x 12
hack squats 4 x 8
leg curls 2 x 20
Happy New Year!
yesterday
roll, stretch 25 minutes
prowler on astro turf 50lb x 40 yards x 10
treadmill, 5 min steep incline, 5 min 40/20, 5 min steep incline, 5 min 40/20, 5 min inlcine (25 min total)
today
stretch, roll
rotator circuit, pressdowns
bench 5 x 12 w/185, 30 sec rest between sets
first time benching felt really normal, albeit with only 185
dbell inclines 65s, 75s x 20
hammer high row 5 x 10
cable overhead press 5 x 10
pec dec 4 x 8-10
rev grip pulldown 4 x 8-10
tricep machine dip 4 x 8-10
rope down
rope extension
face pull 4 x some of each
poundstone curls 45 x 100
prowler on astro turf
70lb x 40yrd x 10
treadmill 30 min steep incline
will need to roll, stretch etc tonight
finally at a point where I can return to some decent programming. I am considering the next 12-16 weeks a ‘prep for powerlifting’. here are some of my goals:
Improve conditioning: I have been really lax on the conditioning since my tricep blew. not even maintaining. return to prowler, intervals, etc.
Improve over all flexibility: i.e. put more consistent effort into rolling and stretching.
Improve overall general physical health: I played around a lot with my diet last year, mostly with negative results. I am returning to eating what I know helps me function and feel healthy, including good carbs, fruit, veggies, etc.
Also with overall health I am focusing now on just feeling good: springing open the pocket book for the chiro, working with doctor, etc.
Also concentrating on quality of sleep.
Returning to a 4 day a week modified Westside template, with some DE days replaced with rep work, and a lot of focus on muscle imbalances and general strength at this point.
Conditioning will be on 3 non training days, so they will be training days as well, lol.
last night’s lower work
a.m. chiro appointment. amazed with how well I am feeling after 3 visits
stretch, warm ups, then
DE box squat, low box + foam 395 + green bands 8 x 2, about 30-40 seconds rest between sets
speed pulls, conventional 4 x 1 w/325, 4 x 1 w/415
banded gm 3 x 10 w/strong band
hlr 3 x 10, paused
rev hyper 3 x 8
since reverting back to a straight bar I have been having a hard time finding my ‘shelf’ for the bar, so they have been all with kind of a high bar placement. that changed around set 5, found my traps and got the bar nice and low and everything felt soooo much better
Happy new year…
I am trying to knock some injuries and get in the gym consistantly-
nice work!!
I have always wondered if other lifters have that situation where the bar doesn’t seem to fit on the shelf on my mid-trap before I am warmed up with heavy enough weight. I do the same thing, usually beginning with high trap bar placement for squats then as the weight increases lowering for the power work.
[quote]PeteS wrote:
since reverting back to a straight bar I have been having a hard time finding my ‘shelf’ for the bar[/quote]
Welcome to my world. Trying to build one with lots of rowing and shrugging and such.
yesterday condo:
back ward sled drags 90lb x 40yrd x 6
prowler sprints 70lb x 40 yrd x 6
treadmill
10 min intervals
20 min incline
today:
nothing, both wife and I got some food poisoning last night and have been completely under the weather all day, so no benching, hopefully better to lift tomorrow
doubled up to make up for yesterday’s pukefest
rolling, stretching, rotator work, pressdowns, hammer curls, lots of warm ups
bench w/foam pad (about a 2 board) 275/315/335 x 5
full range rep out 225 x 23
deficit dl worked up to 605 x 3, in the neighborhood of a PR
db bench 80s/100s/120s x 6
leg ext 3 x 12
pressdowns 3 x 15
back ext 3 x 12
cable abs 3 x 10
rev curl 3 x 20
db bench 70s x 37
What do you think your regular deadlift PR will be?
[quote]gorillavanilla wrote:
What do you think your regular deadlift PR will be?[/quote]
I’ve pulled 705 several times, with some left in the tank. I was hit mid 700s this year.
Solid work and especially so considering how your yesterday was.
james
short on time, will have to roll/stretch later
backward sled drags
90 x 80yrds x 1
135 x 80yrds x 2
prowler (astro) 50lb x 40yrds x 8
treadmill steep incline, varying incline up to ‘10’ and varying pace up to 3.8
705 is a big weight. What is your weight class? I will make it to 700 in the future. My current best is 625 lbs. I am thinking about getting a prowler. What do you think it does to improve your lifting? I’ve read about using the prowler but I’d like to hear first hand.
[quote]gorillavanilla wrote:
705 is a big weight. What is your weight class? I will make it to 700 in the future. My current best is 625 lbs. I am thinking about getting a prowler. What do you think it does to improve your lifting? I’ve read about using the prowler but I’d like to hear first hand. [/quote]
Usually compete @ 275, however have gone both 242 and 308 in the past. Am considering slowly making my way down to 242s for the remainder of my competitive days.
Prowler is versatile, it depends on how you program it. Obviously it will build total body strength and conditioning. I feel also with the sprints it helps with my unilateral strength (I have issues there due to a botched knee surgery), mobility, and ‘athleticism’. Definitely helps to maintain weight. Just back at using it again after a few months off, and after ten days my pants are getting loose again. Also, really helps for conditioning come squat day. When doing DE work with only 30 seconds rest between sets, if I haven’t been using the prowler I am sucking wind and looking for excuses to bail out.
DE bench 9 x 3 w/185, 20 sec rest
db inlcines 65s/80s/95s x 10
db rows 5 x 10 w/125
cable shoulder press 4 x 10
face pulls 4 x 12
rev grip pulldowns 4 x 10
pec dec 4 x 10
rolling tris 55s/65s/75s/85s/85s x 10
standing db curl 5 x 6-10
ropedown/ext 3 x 12
rope hammer 3 x 10
great session, things are progressing faster now it seems
I’m sold on getting a prowler. Can I use it on the street or will it tear up the metal? Is there a best one to buy? I’m going to research but any input will help. I like the idea of getting unilateral training to a new level and the conditioning will be awesome. Are you going to lose the weight slowly so as to keep the your strength levels the same?
[quote]gorillavanilla wrote:
I’m sold on getting a prowler. Can I use it on the street or will it tear up the metal? Is there a best one to buy? I’m going to research but any input will help. I like the idea of getting unilateral training to a new level and the conditioning will be awesome. Are you going to lose the weight slowly so as to keep the your strength levels the same? [/quote]
I think Elite makes them now so you can purchase replacement skis.
Regarding weight loss, if I can stick to it, it will be pretty slow. I porked out that last few months, so the initial drop is going to be fast, but once I am in the 260s I would like to slow it down.