20 July
Warm up
OHP: 3bar, 65, 95, 115, 135, 155, 185
Pull ups: 5Fbw, weighted neutral grip pull ups: +25, +50, + 75 weighted standard grip pull ups: +75, +50
Bench: 3135, 225, 245, 265, 285, 265, 275, 285, 265
Dips: 5*10 @bw
Ab work
Decent pressing today. I added BW dips into the mix for added pressing volume. I did all of my pull ups to failure including the weighted ones. I also mixed the grip up on my weighted chins.
james
20 July, evening
8*100ish meter sprints
james
Sprints. Now that is something I could never learn to like.
It beats running long distances. What I like about them is that they are like strength training in that you’re putting forth a lot of effort for a short period of time. I like most things that are challenging. I bet you would like sprints if you gave them a chance.
james
21 July
Warm up
Deads: 3*135, 225, 315, 365, 405, 425, 405, 415, 425, 405
Sumo deads: Messed around with 225 and 315
Good mornings
I am trying to get the hang of the sumo deads. So far I’m not digging them but I’ll give them a month. I do dig good mornings though.
james
Nice workouts you got going James. Good stuff!
Once this heats subsides I’m throwing in sprints for 2 of my cardio sessions.
Thanks for the inspiration. Hope you’re enjoying the beach. 
Cheers! Sorry about the beach comment. It was actually a bit too cool to hit the beach this evening…
July 21, Evening
6*40 yard sled springs. 90 lb sled.
james
I love deadlifting Sumo, for some reason I find it so much easier, although it does make my hips flare up here and there.
24 July
Warm up
OHP: 3bar, 65, 95, 115, 135, 170, 190, 170, 170, 180, 180, 190, 190, 170
Pull ups: 10 * F @ BW
Pendlay rows: 5135, 185, 225, 245, 3275,
Dips: 10bw, +25, +50, +75, 8*+100
Rows were tough today for whatever BS reason I can come up with. I varied the width of my grip on my pull ups throughout the session. These were done in between my pushing sets as always. Dips went well, I went into the +100 set and thought I’d only get 3 based on my first rep which was tougher than normal but I dug deep and got all of them.
james
Man I wish I could dip again, that 8/100 is some shit right there! I get tempted to do em but they kill me. Even the HS seated dips hurt.
24 July - Evening
25 minutes sled dragging. Just walking backwards and forwards. No running. Some laps were with 40 extra pounds on the sled and some were with 40 extra pounds on my shoulders.
james
Thanks Matty. It’s too bad about the dips as I’ve found that they really help out with overall strength and with making those joints pain free.
james
25 July
Warm up
Squats: 3*135, 155, 185, 205, 225, 245, 225, 225, 235, 235, 245, 245, 225
Ab work
Lots of foam and mobility work.
This was a morning session for me. It took a LONG time for me to get warmed up and I pulled a muscle (slightly) in my back on the first set of squats. I belted up for the remaining sets and was just fine.
This is really indicative of my lack of flexibility. I seem to be mobile enough and I can do the drills but my hams and IT band always seem to hurt. I do some stretching at night but I am going to start doing 10 minutes of mobility work in the AM and 20 - 30 minutes of stretching at night. This is non-negotiable for me and needs to happen. The ideal time would be immediately following my conditioning work for the day but realistically that might not always happen as I’m sometimes on a time crunch. But when my son goes to bed I can do this. I now realize that this is as important as my strength training.
I’m going to stick with just the squats on my squat day because I think I’m getting more than enough volume in with the sled and sprint work. I need to take it easy on my knees althiough I think the mobility work will really help out with that.
james
Does your gym have a reverse hyper machine? I do these with a stability ball on a bench, seems to help loosen the whole posterior chain.
[quote]atypical1 wrote:
This is really indicative of my lack of flexibility. I seem to be mobile enough and I can do the drills but my hams and IT band always seem to hurt. I do some stretching at night but I am going to start doing 10 minutes of mobility work in the AM and 20 - 30 minutes of stretching at night. This is non-negotiable for me and needs to happen. The ideal time would be immediately following my conditioning work for the day but realistically that might not always happen as I’m sometimes on a time crunch. But when my son goes to bed I can do this. I now realize that this is as important as my strength training.
[/quote]
I always intend to stretch and roll, but it just never seems to happen. I have been far more regular with it since I started keeping my foam roller under the bed. I spend ten minutes before bed each night stretching and rolling, especially after squats and sprints, and I feel a lot better for it. I do get some strange looks from the wife when I’m grunting away on the floor doing my IT bands though!
26 July
Warm up
OHP: 3bar, 65, 95, 115, 135
Pull ups: 10f @ BW
Bench: 3135, 225, 245, 265, 185, 265, 265, 275, 275, 285, 285, 265,
Face pulls: 5 sets
Dips: 510 @ bw
DB Rows: 5*F @ 125lbs
Bench felt strong today and it seems to be improving slowly. This is the best performance for reps that I’ve ever had and I’m lighter than when I was doing the Hepburn singles. More importantly I feel better and I’ve got none of the aches and pains in my shoulders that I used to have. I did the pull ups between pressing sets as always. Dips and rows were supersetted. I was going to do warm up sets for my rows but why? So I grabbed the 125 and got what I could each set and didn’t count reps at all.
james
FB - That’s a great idea. I actually keep a roller in the front room along with a yoga mat.
dday - We don’t have one but I like your idea of ball and bench. I’m going to give that a try.
james
good work in here as always.
my wife and I agreed a while back to keep the foam roller in the living room. it now gets used daily. had to finally pony up for the big black one from Elite, all the cheaper ones I tried ended up like pancakes quickly.
Errrrr…what you guys do in your personal life is really up to you…
Kidding…I’ve got the rumble roller that I take to the gym and use some PVC for home. I agree about the others turning into pancakes in no time. Besides that most of them don’t really get deep into the muscles at all. I’d rather spend the money and get something decent than have to buy several. I’ve also ordered the stretching rope from Elite and really like it too. I might buy a second to have in the house too.
Of course the biggest headache is keeping all of this stuff away from my son.
james