I’m changing my rep scheme with regard to my power cleans. I’m going to 3 sets of 5 and if I make all reps raise the weight. So I will bump the weights next session. OHP’s really waxed my ass. I thought i would meet my rep goal and I failed epicly. I may re-think my rep scheme with them as well. Treadmill intervals… I hate them!
JW’s morning thought: Saddam Hussein and Osama Bin Laden were both reduced to the Unabomber (Ted Kaczynski) a nutcase hiding in the sticks. Sure, the terrorism by his supporters is frightening. Hence, its name, ‘terrorism.’ Killing innocent people by surprise is not called ‘a thousand points of light.’ But, as frightening as terrorism is, it’s the weapon of losers. The minute somebody sets off a suicide bomb, you can be sure that person doesn’t have ‘career prospects.’ And no matter how horrendous a terrorist attack is, it’s still conducted by losers. Winners don’t need to hijack airplanes. Winners have an Air Force.
Strong work Wilson. Cleans are such a fun exercise. Any thing over 2 reps really gets the heart pumping. I wish I was better at them. Your shoulder give you trouble at all any more?
Steve, I think my shoulder problems were related to how I was doing my unracking on my bench. I’ve changed that and no more shoulder problems. (knock on wood)
Missed yesterday due to a doctor appointment. Still too low on the Dumbbells and Hammer Inclines. I’ll bump the weights up next time. Ran about .8 mile on the treadmill. hoping to get up to a mile soon.
JW’s morning thought: Frat brothers know all about parties. In fact, a good Frat brother is a living, breathing party all by himself. At least that is what my girlfriend said when she found the gin bottles under the couch. I believe her exact words were, “You’re a disgusting, drunken mess.” And that’s a good description of a party, if it’s done right.
JW’s morning thought: Think how important the Tenth Commandment is to a community, to a nation, indeed to a presidential election. If you want a mule, if you want a pot roast, if you want a cleaning lady, don’t be a jerk and whine about what the people across the street have ? go get your own. The Tenth Commandment sends a message to all the jerks who want redistribution of wealth, higher taxes, more government programs, more government regulation, more government, less free enterprise, and less freedom. And the message is clear and concise: Go to hell.
Looks like Ive hit some plateaus. Filmed the power cleans. I can;t decide if they were ugly as hell of a comedy of errors. Rack pulls are done overhand and went up pretty damn quick. Krocs were a challenge late in the workout along with the lat pulls. 235 was heavy as crap in my benching. 6 reps was all I could gut out with no spotter. I was shooting for 3x6x235 since i couldn’t get my first set of 8. Treadmill intervals just suck, but I need to do the freaking cardio.
Spent Sunday watching the Game Wardens, and Coast Guard drag the river looking for a poor lost soul that took her life by jumping off the bridge behind the house Saturday. That was a sobering scene to watch through the day. Thankfully her body was recovered down the river and now her family can grieve. I hated my daughter had to be so close to such an activity. However she made me proud when she made hot chocolate and took it down the the command post at the end of our street.
JW’s morning thought (via my daughters FB page): Praying for the lady and her family that jumped off my bridge and the divers. For whatever reason she jumped off, God will help her.
Switched things around for some more chest work this week. DB presses were a bit taxing. Going to 95 lbs on Thursday. May start with cable cross overs to pre exhaust my chest then go to my mass builder exercises. Cardio damn near killed me today. Seems the resolutionists have made their way to the 4 am crowd. Gym was rocking with 7 people…
JW’s morning thought: Asia is the continent rhythm forgot. At best Asian music is off-brand American pop, like Sonny Bono in a karaoke bar. At worst Asian music sounds as if a truck full of wind chimes collided with a stack of empty oil drums during a birdcall contest.
always sad to hear about suicide, I see them alot lately and it gives me a reminder to talk to my kids about the better way to handle problems. Sure hope the problems in there life never seem that bad
Doing good work JW. Don’t worry about the plateaus. I look at them this way, you need some time for the infastructure to catch up. Tendons and stuff. Just my opinion and haven’t read anything along those lines. I agree about the shoulder and unracking. After reading your log I feel guilty about not doing any cardio. Gotta run…okbye
Squat warm up: 120x20
Power clean: 3x155x5 Oh damn I loaded wrong it was 3x150x5
OHP: 145x6, 145x4, 145x5
Hammer low row: 70x8, 70x6, 70x4
Treadmill interval: 17 minutes
I’m a freaking dumbass. I loaded one end of the bar 5 lbs light. Didn’t realize it until I stripped the bar. OHP still is heavy as crap. I closed in my grip a little bit and it made a difference. SSOO maybe Saturday I will be able to get 16 freaking reps with a measly 145 lbs, and MAYBE if I load the bar right I can get 15 reps with a measly 155 lbs on my power cleans…
JW’s morning thought: It is said Adam Smith undervalued the economic contributions of services. And he did. The 18th century had servants, not a service economy. It was hard for a man of that era to believe that the semi-inebriated footman and the blowzy scullery maid would evolve into, well, the stoned pizza delivery boy and the girl behind the checkout counter with an earring in her tongue.
Squat warm up: 125x20
Cable cross overs 2x50x10 low, mid way and high.
DB bench press: 90x4, 2x90x5
Incline in the smith: 205x8, 205x6, 205x4
Machine triceps ext: 120x8, 120x6, 120x5
Treadmill interval: 18 minutes
Tried a BB trick today. I pre-exhausted my chest with the cable stuff. Gave me a good pump going into the db presses. I had forgotten 90 lb dbs are heavy as hel-lo… Didnt get my reps, but then again, I didn’t take must rest between sets either. All and all a decent workout, even if every day I have to gut out the cardio. Yes the older I have become the more I despise cardio work. Speaking of such, tomorrow is cardio day. I’m beginning to hate the prospects of Friday and Monday…
JW’s morning thought: The Second Amendment of the Constitution states that “the right of the people to keep and bear arms, shall not be infringed,” period. There is no mention of magazine size, rate of fire or to what extent these arms may resemble assault rifles. All rifles were assault rifles in those days. Furthermore, if the gun laws that Massachusetts has now had been in force in 1776, we’d all be Canadians, and you know what kind of weather Canada has.
Cardio RULES!!!..ok, I lied! Nice work JW…I like the idea of pre exhausting a muscle for a change…I must make note of that.and yes 90’s are f’in heavy!!
Monday: 4:04 am 281lbs
Squat warm up: 125x20
Cable Xover, low, med and high: 2x30x12
Decline Bench Press: 3x245x5
Hammer Incline: 90x8, 90x6, 90x4
Half press: 3x135x5
Had a decent back workout on Saturday. Walked away used up. Rack pulls were done overhand. Lost the grip in the last set. Other than that the weight went up pretty easy. No training on Sunday. Caught a little stomach bug and laid in bed most of the day. Tried to do a ‘make-up’ chest day this morning but wasn’t feeling it. Opted out of the cardio crap. I probably should have trudged on and made an attempt at the cardio.
JW’s morning thought: One nice thing about the Third World, you don’t have to fasten your seat belt. (Or stop smoking. Or cut down on saturated fats.) It takes a lot off your mind when average life expectancy is forty-five minutes.
I really have to get the bar going to generate enough speed to complete my hang pulls. Its been so long since i really worked on them i forgot how important the second pull can be. It also shows me I’m a weak bastard… OHP went up pretty easy. Rack pulls were pretty easy too. My grip is what fails me… Boo Hoo. Hopefully in time it will improve. Found a cool App for my phone. Its called Strong. I record my workouts and it tells me a bunch of cool stuff, projected one rep max, total lbs lifted and so forth. Now I’m going back to enter my old training logs. oh joy!
JW’s morning thought: If the high-minded, always right-thinking progressive elite that run our country worked for a living…What a REAL mess they’d make of things Imagine those cats manning the drive-through window at Burger King, giving customers all-lettuce, all-pickle Whoppers without buns, cheese, or burger patties to combat obesity. Or at the 7-11 making change for a twenty the way the Federal Reserve does. “Wait a minute, I’ve got to go in the back and print some fives.” Or convening a yard care seminar and producing a 200-page white paper on sustainable grass maintenance instead of mowing your lawn. Or panhandling in the manner of the U.S. government, “Hey, Buddy, can you spare $787 billion so’s a guy can get a stimulus package?”