You were a little fustrated with your bench progress a while back. Looks like it’s moving up now. Good goin.
its starting to move a bit, now heres hopping it keeps going up.
Cycle 4-Week 3-Day 4
Squats
5x190
3x215
5x240 (Rep PR +4)
5x10x150
Pull Throughs
5x10x72.5
I should have ground out a couple of more reps on the money set but form is getting better.
Sweet PR. +4 is big!
Nice Pulling and pushing…
nice work Joe.
Thanks Strick, it felt good.
I’m trying Kevin, now if my squat will keep up with the other two.
Cycle 1-Week 4-Day 1
Milies
5x55
5x70
5x85
3x10x85
T-bars from the floor
3x10x175
Standing EZ Curls
3x10x70
Joe your making some good stuff happen in here,
you asked in my log about mobility- for your friend of course 
I am too lazy to post the links…
things that might be the best bang for the buck, I remember you have had some back issues??
you can google the exercises or check the mobility thread…
cat camel
bird dogs
air humps/glute raises
squat to stand
dislocates
those could really help and its not to much to do.
Or you could google agile 8 DeFranco on youtube…
he has some stuff strung together that might make more sense with the flag football you , I mean your friend might doo…
hope these help
Thanks Kevin, I’m going to check those out now. I also ordered the Magnificent Mobility so that should help. I have found that I can only do around 55%-60% of the total range of motion for shoulder dislocates so that needs a lot of work.
Nice work here Joe!
Thanks, SD. Just trying to catch you guys.
Cycle 4-Week 4-Day 2
Deads
5x140
5x175
5x210
3x10x195
GM’s
3x10x150
V-bar press downs
3x10x72.5
Cycle 4-Week 4-Day 3
Bench
5x100
5x125
5x150
3x10x150
Rack Pulls
3x10x440
HS AB Cr
3x105
Nice rack pulls. And 3 sets of 10105 crunches is ok, too. I perfer to do mine in set of 5000 though.
[quote]hel320 wrote:
Nice rack pulls. And 3 sets of 10105 crunches is ok, too. I perfer to do mine in set of 5000 though.:)[/quote]
Yeah I totally owned those crunches, or my keyboard owned me.
Awesome pulls, Joe. If those are deload pulls, I can’t wait to see them in weeks 1 through 3.
Don’t be too impressed Strick, all I do for delaod is drop 2 of my sets for those. The weight will stay the same but I’ll do 5 sets of 10 instead of three sets of ten.
Sets of 10 at 440# is still awesome…whther 3 or 5 of them.
[quote]JoeGood wrote:
Cycle 4-Week 4-Day 3
Bench
5x100
5x125
5x150
3x10x150
Rack Pulls
3x10x440
HS AB Cr
3x105
[/quote]
Nice pulls there JG.
Thanks, SD
Cycle 4-Week 4-Day 4
Squats
5x100
5x125
5x150
3x10x155
Pull Throughs
3x10x72.5
Cycle 5-Week 1-Day 1
Milies
5x95
5x110
7x125
5x10x85
Kroc Rows
3x20x65
Standing EZ Curls
5x10x70
Switched t-bars for kroc rows. At first I thought I had started too light on the first set but by the time I finished the EZ curls I thought I was going to puke.
Looking good Joe.
Nice work.
Nice pressing Joe, time to spring for a belt. I stand by my Inzer lever recomendation.
Jack