JW's Cacophonic Come back

Training Over 35 Lifter
601

[quote]LittleStrick wrote:
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?[/quote]

Thanks Skip. The EPA guy was fine. He was the air quality guy, checking our permits and operations. We keep all that shit in tip top shape so no one ever has a question, plus the folks out of the eastern NC office really do have some common sense about it all.

602

I think my rack pull would suffer too if I did it after squats. just keep upping things a bit at a time and you’re golden.

603

Strong work. Squats and rack pulls are getting to be staple exercises around here. Cool.

604

[quote]j_willy3 wrote:

[quote]LittleStrick wrote:
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?[/quote]

Thanks Skip. The EPA guy was fine. He was the air quality guy, checking our permits and operations. We keep all that shit in tip top shape so no one ever has a question, plus the folks out of the eastern NC office really do have some common sense about it all.[/quote]

Common sense…you couldn’t fill a thimble with the collective total of it in DC.
Glad you have some decent folks to work with.

605

Joe, since I squat and pull such paltry numbers it doesnt effect me too much.
Thanks Steve, I’m trying to keep up with the rest of you guys.
Skip common sense and government seem to be oxymorons.

Dateline: Friday 4:05 am

Power snatch: 2x115x3
Barbell complex: 3 sets 5 reps each with 115 lbs
Treadmill walk: 15 minutes

The first few power snatches looked and felt pretty good. By the last set i was pressing them up. Went on to do my complexes. Nothing new there. They killed the hell out of me by my 3rd set. Continued the cardio sweat with a brisk treadmill walk. I hope everybody has a Happy Mother’s Day weekend.

JW’s morning thought in honor of my very southern mom: My Mom is as Southern as black-eyed peas, scuppernong wine, she-crab soup, NASCAR tailgating and a dog with ticks. She is so relentlessly Southern she makes me feel that I was born in Minnesota!

606

“Power snatch”…I tried one of those once. She was a CRAZY bitch.

Great job sticking with it, Wilson. Spring is always a good time for getting stuff done. Just seems to have a positive effect on everything. Well, except the allergies.

You really are the complex king.

607

Solid complexes

I like the squat and rack pull combo good work.

608

Dateline Saturday: 5:15 am

Squat: 135x10, 205x8, 2x285x5
Decline Bench: 135x10, 205x8, 2x255x5
Millies: 95x10, 115x8, 2x135x5
Rack Pull: 275x5, 2x285x3, 315x1

Pretty intense training for me. Was done in a little over an hour. I’m finally pulling and squatting more than I bench… WOO HOO!! It was a good start to a full Saturday. Took the daughter to guitar. she has finally started strumming cords, so she can sing and play. Then we packed up to visit a friend of the family that was hospitalized in the aftermath of a devastating stroke. While they were visiting I rode about 40 miles, round trip for 24 of the best hot dogs in eastern NC. You cant beat that for an afternoon snack. DAMN the diet!

Dateline Sunday 5:00 am

Kroc row: 3x110x8
Incline db press: 3x75x15
Lat pull downs 3x150x8 super set with face pulls: 3x110x8
Rev grip incline JM press: 135x10, 155x6, 175x4

Sunday is fun day. It was quiet in the gym and I just did some stuff I enjoyed doing. Krocs felt good. Tried to burn my tri’s with the JM presses. My peeps didn’t get up until 11:30 am. Mother and daughter slept in for Mothers Day. Went to the beach to see my Mom for Mothers Day and damn near froze my ass off in a north wind. It was 70 degrees with a wind chill fo 50! Finished the day up by taking my parents out for shrimp and grits, soft shell crabs, and local asparagus.

JW’s morning food thought: Hors D’oeuvre: A ham sandwich cut into forty pieces

609

Good stuff. Congrats on the higher squats and pulls…and on a successful Mother’s Day.

610

Outstanding job on the squats. I’m not there yet, but I’m getting closer.

611

Thanks Skip, UN42. Progress is going to be slow these days, but I’m happy with any progress.

Dateline Tuesday 4:07 am

Squat: 135x10, 205x8, 285x5
Decline Bench Press: 135x10, 205x8, 255x5
Millies: 95x10, 115x8, 135x5
Rack Pull from the 2nd pin: 285x5, 315x2 (all with over hand grip)

Fast and furious this morning. I was in and out of the gym in 40 minutes. Also I was reasonably happy with the training even if I didn’t get in the number of working sets I would have liked. I was pleasantly surprised with my pulls. 285 went up easy and only had to reposition my grip one time. Tried 315 for 3 but it was a no go. Maybe I am building some grip strength after all.

JW’s morning thought: There’s no trick to being a comedian when you have the whole government working for you

612

Dateline: Tuesday 4:12 am

Squat: 135x10, 205x8, 255x5
Bench press: 135x10, 205x8, 255x5
OHP: 95x10, 115x8, 135x5
Rack Pull: 2x275x5

I guess its a decent workout given the time off I took. Not real happy with any of my numbers. Tweaked that muscle that runs down your hip from the lower back during the rack pulls. Hopefully it will be better tomorrow.

In the last few weeks I have had a cold that knocked me on my ass, dealt with personal issues that seem to dog me day in and out, lost sight of my training goals, turned 50 and did not have all things revealed to me, looked in the mirror and said “Goddam!! I’m fat, and I have given back all my strength gains as well as weight loss.” So here I am, starting over. Once again back down the long journey to being healthy and strong. Lets hope I don’t give it all back again…

JW’s morning serious thought: My prayers are out for all my friends and colleagues that live and make their living along and in the Atchafalaya Basin. May their homes, lives and livelihoods be spared from the flooding they are enduring.

613

Sometimes getting in a grove is the hardest thing.

614

Dateline: Thursday 4:10 am

Squat: 135x10, 205x8, 2x255x5
Decline Bench: 135x10, 205x8, 2x255x5
OHP: 95x10, 115x8, 2x145x5

Stayed away from the rack pulls. My back is still a bit gimpy when I pull shit. Funny thing is the squats didn’t bother me at all. I’m going to put some more working sets in and maybe add an assistance day for giggles and grins.

I about didn’t make it up this morning since the daughter had me up watching American Idol. Her guy won the contest. She freaked out when she found out I used to ride the bus to school with Scotty’s mom. Interesting day and night for all.

JW’s morning thought: Things in our country run in spite of government, not by aid of it.

615

[quote]j_willy3 wrote:

“Goddam!! I’m fat, and I have given back all my strength gains as well as weight loss.” So here I am, starting over. Once again back down the long journey to being healthy and strong. Lets hope I don’t give it all back again…
[/quote]
I say this just about every monday morning. I wish I could stick to a plan or just be happy being overweight.

616

JW some good pressing in here

getting in is the important part
nice work

617

453×604 145 KB

Dateline Saturday 5:15 am

Squat: 135x10, 205x8, 2x285x5
Bench press: 135x10, 205x8, 2x255x5, 2x275x2
OHP: 115x10, 135x8, 2x155x3

Dateline Super set Sunday: 5:15 am

Super set 1. Kroc Row: 3x110x8
Lat Pull: 3x150x8
Hammer Low: 3x80x8
Super set 2: Incline DB Press: 75x10, 2x75x8
Pec Deck: 3x150x10
X-over: 3x50x8
Super set 3: Rev Grip Incline in the Smith: 2x135x8
OH Ext: 2x120x8, 120x6
Triceps Push down: 140x8,140x6, 140x2

Dateline Tuesday: 4:07 am

Goblet Squat: 50x10, 70x8, 2x90x5
Decline Bench Press: 135x10, 205x8, 275x4, 275x3, 275x2
OHP: 135x8, 155x4, 155x1

Training seemed a bit lackluster. This morning the power rack was loaded up. 3 big dudes from the local police force were working in there. Its hard to believe a piece of equipment can be ‘out of commission’ at 4 am. So I took an alternative approach to training today. Sunday I just goofed off. Tried to make myself sore. It worked…

Wish I could have said I had a quiet and relaxing holiday. Had to replace 2 rotten screen doors on the porch, which involved major reconstruction. Now I can make lumber, but i damn sure don’t know how to do anything with it… so 4 trips to Lowe’s and 2 days later… Whew!!! Oh yeah… Did some snake hunting too.

JW’s morning thought: If you see a snake just kill it. Don’t appoint a committee on snakes.

618

Can’t tell from the picture, is that a eastern dback rattler? Good eatin, there!
Sometimes it seems going back to work is the only way to recover from holidays and “time off”.

619

[quote]hel320 wrote:
Can’t tell from the picture, is that a eastern dback rattler? Good eatin, there!
Sometimes it seems going back to work is the only way to recover from holidays and “time off”. [/quote]

It was a water moccasin. The ratterlers around here dont get much longer than about 44". They do get fat as hell. This one slithered up the bulkhead and was enjoying the grass.

620

Dateline: Wednesday 4:03 am

Barbell complex: 3 sets 5 reps 95 lbs
Treadmill walk 15 minutes

Haven’t gotten very creative with complexes. SLDL, power clean, ohp, back squat, lunge, bent row. I’ve degraded to a point that 95 lbs kills me. I had to walk on the treadmill to ‘cool off’. tomorrow it will be a lifting day. So hopefully I will get a chance to squat!

It’s steamy hot in NC without a breath of air, so I rode the hog to work today. Looks like its going to be a long hot summer… Just the way I like it!

JW’s morning thought: A girl in a bikini is like having a loaded pistol on your coffee table ? there?s nothing wrong with them, but it?s hard to stop thinking about it