Great work, Wilson. And I am really glad to hear that you got passed over. Sounds like it was pretty bad.
Dateline Saturday 1:20 pm
Squat: 135x10, 205x8, 2x255x5
Bench: barx20, 135x10, 205x8, 2x245x5
OHP: 95x10, 115x8 145x2, 2x135x5
Rack pull: 135x10, 205x8, 2x255x5
Ive been floundering and wandering aimlessly for so long I have decided to go back to basics. I’m going to attempt this simple 4 lift routine for a few weeks. I but off a little much with my snivily 145lb OHP. Backed it down to get my 2 sets of 5 reps. Rack pulls are done with an over hand grip… just because. I went in late while the wife and daughter spent an hour getting their toes done with a Easter colors. Hope every one had a happy Easter and the Easter Bunny was good to everyone.
Dateline Monday
Barbell complex: 4 sets 5 reps each movement with 95 lbs
Treadmill walk: 15 minutes
Conditioning day. The last time 115 killed me. Dialed it back a bit. Complex consists of SLDL, hang clean, OHP, squat, lunge, to a row. Watched the Weather Channel on the treadmill listening to Steve Earle and The Cornell’s.
JW’s morning thought: Sometimes it pays to stay in bed in Monday, rather than spending the rest of the week fixing Monday’s “oh shits.”
Nothing wrong with going back to the basics and working stuff out.
Thanks Joe, I seem to have more false starts than a bad offensive lineman…
Dateline Tuesday 4:00 am
Squat: 135x10, 205x8, 255x5
Bench Press: 135x12, 205x8, 245x5
Millies: 95x10, 115x8, 135x5
Rack Pull: 135x10, 225x8, 275x3, 275x5
My second back to the basics workout. I was hindered by a restless nights sleep. The daughter had 2 friends over and they stayed up until 3:30 am. I really underestimated the energy of 3- 13 year old girls… I can see that 275 is the magic grip failure number. 135 is the I can barely get 5 reps on the OHP. Have some in the tank on squats and the bench. I think I will do some extra sets of 5 on Saturdays to make up for the short version on Tuesdays and hopefully Thursday.
JW’s morning thought: For a politician to complain about the press is like a ship’s captain complaining about the sea.
Dateline Wednesday 4:05 am
Barbell complex: 3 sets 5 reps each movement with 115lbs
Treadmill walk: 15 minutes
Complex consists of SLDL, hang clean, OHP, squat, lunge, and bent row. Looks like 3 sets with 115 is about all I can stand right now. thought I was going to die during the 3rd set of OHP’s. I’m gonna work towards more sets at this weight. The gym has been hopping at 4am the past few mornings, with an eclectic morning crowd. If it continues like this 4am may be an interesting hour to train.
Looking forward to lifting weights tomorrow morning.
JW’s morning thought: In the south an air conditioner is called a politician because it makes a lot of noise but doesn’t work very well
I still don’t see how you guys do those complexes a day after lifting.
[quote]JoeGood wrote:
I still don’t see how you guys do those complexes a day after lifting.[/quote]
I dont know Joe. Maybe I’m not lifting hard enough on my lifting days. Hey I hope you keep your head down. Looks like some nasty Spring weather happening in your neck of the woods today.
Dammit. Bad night no training today. Guess I’ll try to take a half step forward tomorrow.
I am still amazed at the am sessions.
solid work JW.
Thanks K. I really do enjoy training in an empty gym early in the morning.
Dateline: Friday, 4:05 am
Barbell Complex: 3 sets 5 reps with 115lbs.
Treadmill walk: 15 mins
1/2 step forward… Back to the gym with a complex. 115 is killing me. I can barely squeeze out 3 sets. Tomorrow I will get back to the bare bones basic plan. Hope I can make myself sore. Seems like self abuse is the word for the day. I started with complexes and then had a meeting with the workers comp insurance inspector. EPA guy is coming at 11:00. what a way to start the weekend!
JW’s morning thought via Mark Twain: When I was younger I could remember anything, whether it happened or not.
Dude that sucks about the EPA guy. Those people have zero sense of humor.
So whats the EPA guy going to look at?
Thankfully its NC DNER. The guys out of the office down here are pretty good guys with some sense. It’s their bosses in at the capital that make you wonder. They are the air quality guys. We have to permit our boiler, and dust cyclones. Now with the new Boiler rules we have to test for the tune of $50,000. In washington’s infinate wisdom, they now treat wood burners the same way they do coal plants.
[quote]j_willy3 wrote:
Thankfully its NC DNER. The guys out of the office down here are pretty good guys with some sense. It’s their bosses in at the capital that make you wonder. They are the air quality guys. We have to permit our boiler, and dust cyclones. Now with the new Boiler rules we have to test for the tune of $50,000. In washington’s infinate wisdom, they now treat wood burners the same way they do coal plants.[/quote]
Businesses like yours are evil. Didn’t you know.
[quote]ecogenx wrote:
[quote]j_willy3 wrote:
Thankfully its NC DNER. The guys out of the office down here are pretty good guys with some sense. It’s their bosses in at the capital that make you wonder. They are the air quality guys. We have to permit our boiler, and dust cyclones. Now with the new Boiler rules we have to test for the tune of $50,000. In washington’s infinate wisdom, they now treat wood burners the same way they do coal plants.[/quote]
Businesses like yours are evil. Didn’t you know. [/quote]
Yep I know… I rape and plunder mother earth for a profit.
Dateline Saturday 5:30 am
Squat: 135x10, 205x8, 2x275x5
Bench Press: 135x12, 205x8, 255x4, 255x4, 255x2
OHP: 95x10, 115x8, 135x5, 135x3
Rack Pull 2x225x5, 3x275x3, 285x1
Tried to push the weights a bit on this total body trek I’m on for a while. I kinda feel like its more about maintenance that real gains. That kinda sucks on a base level. Hopefully I can move forward at some point. Went to work to replace a log scanner, took the daughter to guitar lessons, cut grass and then took her and a friend to Wallyworld. what a way to end up a day!
Dateline Sunday 5:20 am
Kroc rows: 3x110x8
Incline DB press: 70x14, 70x10, 70x8
Lat pull down 3x135x8 super set with face pull: 3x100x8
Rev grip incline press: 3x135x8
I was going to do some complexes but opted for some “assistance” work. I guess I wanted to get sore. Didn’t meet my goal but I tired. Still, about average training. I had hoped on going in this morning for some conditioning. I slept like crap last night. I am finding more and more that I cannot eat supper late and have a decent night’s sleep. I guess I am turning into my grandparents. They ate early, went to bed early and got up with the chickens. That’s me…
JW’s morning quote: My grandmother was a Southern juggler, she used to worry about six things at once.
Thats still good work there. If you want to get sore though, do the damn 60 day challenge.
[quote]JoeGood wrote:
Thats still good work there. If you want to get sore though, do the damn 60 day challenge.[/quote]
I should do the 60 day challenge… I’m afraid that after 60 days I wouldnt be able to do 1 chin up.
Dateline: Thursday 4:03 am
Decline Bench Press: 135x12, 205x8, 255x5, 255x2
Squat: 135x10, 205x8, 275x5
OHP: 95x10, 115x8, 135x5
Rack Pull (below the knee): 275x5, 285x3, 315x 1/2
Finally had a decent night sleep and could wake up and train. Did the workout in 40 minutes with very little rest. I think I could have gotten the second set of 275x5 with my bench and the 315 pull if I had rested a little more. Going to push up the poundage a little bit the next session. Hopefully I can get my head screwed on a little better bit by bit.
JW’s morning thought: If a tie is like kissing your sister, losing is like kissing you grandmother with her teeth out
Great work, Wilson. Strong bench…and the 315 will go next time.
I like the new plan your are following. And props for getting in there and getting it done even when life is a bitch.
How did the EPA thing go?