[quote]mjnewland wrote:
careful not to get too swole.
I just took another look at your new gym. the guy says they have highland games implements. I’ll bet there’s more than one person there that could get you started on throwing.
[/quote]
I wish it was my new gym, MJ. I am going to take a ride over there soon. Plus my wife’s niece has a job as a Graduate Assistant coaching ECU women’s volleyball. I need to go check her out.
Dateline Tuesday: 3:54 am
Chest training part 1
Squat warm up: 165x20
Floor press: barx20, 135x15, 205x10, 225x8 3x275x2 (another cheap PR) 275x1
Hammer incline: 3x70x8
cable x-over: 3x60x8 super set with OH extensions: 3x170x8
Treadmill interval: 10 mins
I’m through with the cheap floor press PR’s. 275x2 was all I had. Threw the other stuff in there for fun and to fill the time out. I don’t know what good it will do me with getting back to 315.Wish I had a funny gym story to recount. The only thing of note was this morning I was among the safest citizens in eastern NC. There were 2 city cops, a sheriff deputy, and a state trooper all training. I’ve never seen so many bullet proof vests piled in one corner in my life…
I’m not sure about part 2 tonight. I may have to go to a visitation. My wife’s uncle passed away after a long battle with emphysema.
JW’s morning thought: Vegetarian: An Indian word for lousy hunter."
too funny about the training partners
sorry to hear about your uncle-in-law
how in the hell do you guys get set up for BB floor presses?
[quote]JoeGood wrote:
how in the hell do you guys get set up for BB floor presses?[/quote]
I set up in the power rack. The one at my gym has holes to the floor. I take out the safety bars.
14" of rain in 2 days. All roads to the gym are flooded. Hopefully I can get there tomorrow.
dang. got your ark built yet?
[quote]mjnewland wrote:
dang. got your ark built yet?[/quote]
More like the Kon-Tiki…
Dateline: Saturday 4:34 am
Bench/ chest day
Squat warm up: 165x20
Bench Press: barx20, 135x15, 205x10, 245x4, 4x245x5, 2x275x2, 185x12
Incline in the smith: 3x185x8
Flat cable fly: 50x10, 50x8, 50x6, super set with Incline cable fly: 50x10, 2x50x4
JM in the smith: 185x10, 3x205x6
Triceps push down: 3x180x8, super set with OH ext: 160x8, 160x4, 160x2
I really felt good about my bench strength. both 240 and 275 went up really easy.I was tempted to try a 1 rep max, but i held off. Maybe I will give it a go next weekend.
Took the daughter and a friend to the county fair. It was pretty cool I got to eat a big ole Polish sausage with grilled onions and a funnel cake, while the children ran between their 3 favorite rides. After 5 hours we were all plumb wore out.
Dateline Sunday 4:30 am
Back training
Squat warm up: 165x20
Kroc Rows: 3x105x12
Lat pull down: 3x140x8 super set with face pull: 3x110x8
Reverse DB fly: 3x35x8
Haney shrug: 3x280x10
Rack pulls: 225x8, 245x6, 275x4, 275x2, 275x1
I’m going to move up the weight on the Krocs next time. Carried out my threat and added in the rack pulls. They are paltry against a lot of the others around here. My grip cave out at 275. Maybe I will do some with straps next week.
Dateline Monday: 355 am
Complex day
My damn key card wouldn’t work on the door this morning. Drove 23 miles to the f&%king gym and their lock was busted, I’m going to call and raise some hell this morning… DAMMIT TO HELL!
JW’s morning thought: If we quit voting will they all go away?
Push and pull are both looking good. Sucks about the gym lock. You must have been pissed. Way to go with the rack pulls. First time out 275x4 is awesome.
Your bench has really taken off and your kroc rows are as good as ever. Got a key to the gym I use so even if the card don’t work I can get in.
Dateline: Saturday 4:04 am
Bench day
Squat warm up: 165x20
Bench press: barx20. 135x15, 205x10, 4x250x4, 2x275x2 225x9
Incline in the Smith: 3x205x8
Flat cable fly 50x10, 60x8, 60x4 super set with incline cable fly: 50x10, 60x6, 60x2
JM in the Smith: 3x205x8
OH extensions 3x170x8 super set with push down: 3x180x8
After a week of personal issues I was able to get back in the gym. I had a good training session. I was really pleased with the day.
Dateline Sunday: 4:55 am
Back day
Squat warm up: 165x20
Kroc row: 3x110x10
Lat pull down 3x140x8 super set with face pull: 3x110x8
Reverse fly: 3x35x8
Haney shrug: 3x320x8
Rack pull from the knees: 225x10, 245x 8, 265x6, 275x4, 3x295x2
Left the gym sweating like a pig. Rack pulls really took something out of me. I liked it!
Dateline Monday: 4:06 am
Complex day
Barbell complex: 6 sets 5 reps each
SOS, raised the OHP to 95 lbs. Going to try and fit OHP in the normal training as well as some hang cleans and snatch pulls. Should make for some gobbledity gook training coming up. Also we are going to saw some Ash. I’m going to cut me some Ash caber poles. I think I am going to make them about 4 1/2x4 1/2. I think I will make them 8’ 9’ 10’ and 12’. That should drive my wife batty! hahaha.
JW’s morning thought: Eat a live frog in the morning and nothing worse will happen to you for the rest of the day… rrrrree-bitt… burp
Great work in here, JW, caber poles sound like fun.
Nice work JW! I had no idea your bench had gotten so big, that’s awesome!
If you need some links on how to jury rig some of the other implements,eg, 28, 42, or 56# weights, or hammer, let me know. We will eventually require upskirt shots. Only for the ladies viewing pleasure, of course.
Dateline: Thursday, 3:55 am
Bench assistance day
Squat warm up: 165x20
Floor press: barx20, 135x10, 205x8, 255x6, 275x2, 275x1, 300x1 (PR of sorts)
Hammer incline: 3x80x8
Cable x-over: 3x70x8
Triceps push down: 3x180x8
I finally made it to the gym. I guess my non-gym life gets in the way lately more than not. Hopefully that will settle out soon. 275 went up pretty easy so instead of doing some sets with 275 I got all froggy and tried 300. While it wasn’t a grinding endless rep, it went up slow. I wish I had taken some video of it. I don’t know what it means that I can floor press 300, but I’m going to assume I still have a 300 lb bench press in me.
I passed a parental milestone last night. My daughter’s school had her homecoming football game. I drove her to the high school stadium and dropped her off. Went home, picked up the wife and got a cheese steak for dinner. Then went back to get the daughter when the game was over. That was the first time she wanted to go somewhere unchaperoned. I guess she is growing up… dammit…
JW’s morning thought: In my travels throughout China and Vietnam I discovered one thing… the man with only one chop stick goes hungry.
Holy crap JW a 300lb floor press? that is way over my skis…nice work brother…and the boys are right your bench work looks as good as before if not better!
Great work Willy. The thing to keep remembering when you learn the Caber is “keep your pole up”, cuz that’s how the ladies like it
Great floor presses, Wilson. You are definitely moving in the right direction.
I hear you on the daughter. Mine is growing up so fast. She hasn’t decided that Dad isn’t worth hanging with…yet. I’m trying to keep my youngest young as long as possible.
The day they decide they don’t want to do things with Dad anymore, my heart will break…and I will breathe a sigh of relief, at the same time.
[quote]mjnewland wrote:
Great work Willy. The thing to keep remembering when you learn the Caber is “keep your pole up”, cuz that’s how the ladies like it[/quote]
^^^Oh my.
Yeah, the whole kid-growing-up-thing is so bittersweet.
I can’t imagine seeing some guy floor press 300 lb. in my gym. My jaw would just drop.