I’m shooting for 10, 8 and 6 reps respectively… If I do not hit these every week on the cycle I’m keeping the TM.
Maybe I should play around with the rep range at some point, When I’m done with my current approach drop the TM focus more on hypertrophy for a couple of cycles then for the remaining 2 - 3 months of 2020 I’ll go a bit heavier before I’ll go for 1RM’s at the end.
Time to make a plan
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Up for another “fake meet” come Christmas?
Yes of course I am.
Sorry for the hi jack J, it came a bit out of control.
4.29.20 Forrest Gump
Well, I did it. I ran on a weekday. It was even after workb ecause I didn’t have time to come home today. @mortdk, @dagill2, @Cyrrex no worries. Sorry, but I don’t have the energy to add to the discussion right now.
WARM UP
neighborhood lap
Dynamic drills
2 build up runs
FARTLEK
20 sec run hard, 20 sec slow jog x 3, rest 2 min, repeat two more times
NUTRITION
Bad. Someone brought Freddy’s Frozen Custard to the station for lunch. We had the original double steakburger, Miss Vicky’s chips, and Oreo Custard Sandwiches. I had two burgers and one bag of chips. I had the ice cream a bit later. 1920 calories.
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Don’t be, we moved it. We where the ones Hijacking
Good to see some running in here J
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Also good to read these in your workout:
HANG POWER CLEAN
185 x 3
205 x 3
215 x 3
225 x 2
235 x 1
You’ll profit from these over time.
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Plus those are some pretty manly cleans.
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This is probably my favorite exercise. I think these have single handedly maintained my ability to jump. I don’t play basketball near enough, but when I do I’m pleasantly surprised that I can still dunk. It’s not fancy, but it’s there. If I play consistently for a few weeks then I get a few more inches on my vertical.
And for the record, I only need to jump about 25 inches to dunk. My best standing vertical leap is 30 inches and that got me up to 11 feet.
On behalf of the short people of the world, thanks for rubbing our sad little faces in it.
You’re welcome. If it makes you feel better, I saw Dwight Howard set a record by reaching 12’ 5.5" on the backboard. He jumped 39.5" at a height of 6’ 11".
He’s taller and jumps higher.
That probably didn’t make you feel any better but I wanted to share it anyway.
I will just console myself with the thought that my all time best vertical is better than yours. Unfortunately, that only has me dunking on a toddler sized hoop, so fat lot of good that does.
Joking aside, the back injury I was talking about before kinda messed up jumping for me. I was an okay vertical jumper, but an unusually good lateral jumper (like broad jumps and similar). Ever since then, my body doesn’t seem to obey, and it sucks. I am also old as shit, so that is part of it.
But it messes with my head. I want to do it again, and I should do it again. Weird how phantom injuries can affect you.
I know I need to cool it with the basketball, but that’s going to be hard. I want to be capable of playing for decades. I know the jumping is awful on my joints, but I don’t want to give it up. I just want to be as athletic and capable as possible for as long as possible. I want to be a badass senior citizen instead of someone who is hunched over and shuffles around.
The irony is that my athletic pursuits might result in me shuffling around.
Nah, I don’t think you should cool it. Well, maybe if you are going bonkers and it is killing your knees and hips and stuff. Dial back a little or whatever, but by all means keep doing it as long as you can.
Being a badass senior citizen is my exact plan. Working hard will screw with your joints and stuff, but not as much as NOT working hard. That is my entire ethos in a nutshell. I will be doing muscle-ups at 60, I promise you.
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I’m happy I live in a time where they can replace your joints. I might need some in the future.
Who even needs real bones?
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4.30.20 SGSS W10 D2 - Upper Body
WARM UP
One round of a handful of PT exercises.
PULL UPS
BW x 10, 10, 10+4+3
Reps 9 and 10 on that last set were a little short but I got past the halfway point.
INCLINE
This was confusing. This phase of SGSS calls for 5/4/3/2/1 and you use week nine’s weights for the set of 3. You just adjust from there. Well, I’m trying to do 10/8/6/4/2 on the upper body stuff so I naturally tried to use week nine’s weights for the set of 6 and adjust from there. That did not work.
135 x 10
155 x 10
165 x 5 ???
165 x 4 no reason to add weight.
175 x 3
PENDLAY ROW
135 x 10
145 x 8
155 x 6
165 x 4
175 x 5
SEATED OHP
95 x 10
105 x 8
115 x 6
125 x 4
135 x 2
Tried this because I don’t want to mess with changing weights on dumbbells. Not sure if it’s a good fit for me. I need to move my head/lean back to move the bar on the path my shoulder likes. Seated with no back support is a terrible platform for pressing. Using the back support on my bench puts my head in the way. And I can’t stand up because I’ll hit the ceiling. Looks like DBs win.
SIDE LYING REAR DELT FLY
15 x 20
straight into:
SIDE LYING LAT RAISE
10 x 10 + 5 x 15
DB LAT RAISE
15 x 20
Time: 43 minutes. As usual when I try new things, this was a learning experience.
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I really don’t like seated barbell presses, back support or not. Z presses are much better feeling (although they also suck) but having been in a similar situation I’ve found pressing from a kneeling position to be the closest feeling option to standing.
Kneeling crossed my mind but I’m a sissy and it hurts my knees just thinking about it.
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Haha same dude. I have a few squares of that crappy “gym flooring” they sell at Walmart that I’d put down, made a huge difference.
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