JW- my grip sucks as well, but what is helping me a little bit are the DB farmers carries…
Wednesday 3:50 am 280 lbs
Squat warm up: 135x20
X-overs low mid high 2x40x12
DB bench press: 2x90x6, 90x5
Hammer incline: 95x8, 95x6, 95x4
Half press: 145x6, 145x4, 145x4
Treadmill interval 18 minutes
Another average training day this morning. Bumped some training weights, which is good. Missed some rep targets which is not so good. Worked up a helluva sweat and damn near died on the treadmill. for some reason I’ve developed a slight pain in the top of my right wrist. Hopefully a few aspirin will help that out tomorrow morning.
JW’s morning thought: There are just two rules of governance in a free society: Mind your own business. Keep your hands to yourself. Barrack Obama, mind your own business and keep your hands out of my pockets…
Just the fact your doing this stuff at 4 in the morning is impressive. I’ve tried early morning workouts…my stiff ol’ self did not take to them real well.
Nice work!
Nice work, JW. Looks like you have found your groove again.
And I agree…90# DBs are not light.
Grey, after nights like last night, I question my morning trainig.
Nice to see you back Skip. I hope I have found the groove.
Thursday: no training…
After a late night helping with the daughter’s home work and some ineffective sleep meds I couldn’t get up this morning. I couldnt get to sleep last night, then what time I did sleep it was extremely light. My alarm went off and I just rolled over. Nights like last night really bother the crap out of me.
Oh well. cardio hell day tomorrow.
Just get in there tomorrow and all will be fine.
But don’t skip it.
Friday 4:03 am 280 lbs
Cardio day, 24 minutes treadmill intervals. Thought i was going to die.
Back day tomorrow.
Saturday: 5:50 am
Squat warm up: 135x20
High pull: 3x160x5
Rack pull: 2x285x3, 285x4, 285x2, 285x1
OHP: 2x155x5, 2x155x4
Kroc Row: 110x8, 110x6, 110x4
Face pull 3x90x12
Treadmill interval: 17 minutes
I’ve had to switch out power cleans to High Pulls. Apparently I have some really poor technique and I’ve done something to my wrist and forearm. Guess I’m either a candy ass or just to damn stupid to figure it out. Same old story with the rack pulls, easy weight, weakling grip says it all. Added face pulls back in. I started feeling a little sporty in my right shoulder. The last time I had the feelings the addition of face pulls seemed to balance things out.
Saturday afternoon my neck tightened up while driving my father in law around the car lots in Greenville. Sunday It was licked tight most of the day, so I didn’t train. THEN this morning my key wouldn’t work in the gym door, which was kinda suckish at 4 am. ON THE BRIGHT SIDE, the hardwoods in the Roanoke River bottom have started to bud out. Hopefully they are saying an early spring is in store. Now, lets see if I can get in the gym tomorrow…
JW’s morning thought: Lemon juice, an important ingredient in Bloody Marys and other forms of liquid breakfast, makes fish taste as if it was grown on trees and improves, immensely, the taste of lemons.
I know the 20 rep squat is now common place for you. It still makes me cringe, though.
I hate to admit it, because I love winter weather, but I am looking forward to spring too. I have several projects I am hoping to do.
Skip the 20 rep squat warm up just illustrates I’m not the brightest crayon in the box… Sometimes I wonder why I do it.
Tuesday 3:50 am 279 lbs
Squat warm up: 13520
x-over low med high: 2x40x12
Decline bench press: 2x255x5, 255x4
Hammer incline: 95x8, 95x6, 95x4
Half press: 145x3, 145x4, 145x5, 2x145x2
Treadmill interval: 17 minutes
AAAHHHHH Made it in the gym. apparently the lock has ‘issues’ whats new at the gym where they cant wash the mirrors but once a quarter and leave notes on everything signed “Management”
Had a fairly good training morning. I was surprised how easily it went up. Should have added some to Hammer Inclines. Half Presses almost fried my triceps. Should have done a few more sets. Back day tomorrow…
JW’s morning thought: The two most frightening words in Washington are “bipartisan consensus.” Bipartisan consensus is when my doctor and my lawyer agree with my wife that I need mental help.
Work outs are looking real good. You’ve always had a strong kroc row and 90# db bench ain’t nothin to sneeze at. 13,520 squats is a damn good squat warm up! (Don’t go correcting it and making everyone wander wtf is he taking about.) Seriously, 20 of anything is great.
HAHA Ok Harry no editing. Glad you came around to check things out.
Wednesday: 4:00am 276lbs
Squat warm up: 135x20
Rack pull: 225x5, 275x5, 295x5, 295x3, 295x2 ( all over hand grip)
OHP: 135x5, 2x165x5, 265x4
Hammer Low Row: 90x8, 90x6, 90x4
Treadmill Interval: 17 minutes
Fast and furious this morning. And no, no one will be held in contempt and the only offense I committed was driving 65 mph to the gym before 4 am… Nothing big to report. Added a few sets to the rack pulls. As usual, my grip failed. the first set of 295 was pretty easy. Sweated like a hog at slaughter during the interval. My love for cardio is still and always non existent.
JW’s morning thought: Dear President Obama, and all your left wing-nut advisers, Senator Reid and Congresswoman Pelosi,
PLEASE REMEMBER Hardly anyone wanted to come to this place. Even the original inhabitants were just following a mammoth further than they meant to. The rest of us
were dragged here as slaves and bondservants, exiled here as… heretics and criminals, chased here by poverty and oppression. We came here because no place else would take us.
We?re a bunch of losers and bums, the off-scourings of the planet. Now we’re the richest and most powerful nation in the world. Why? Because we?re collectively good? No.
Because we?re individually free.
[quote]j_willy3 wrote:
HAHA Ok Harry no editing. Glad you came around to check things out.
Wednesday: 4:00am 276lbs
Squat warm up: 135x20
Rack pull: 225x5, 275x5, 295x5, 295x3, 295x2 ( all over hand grip)
OHP: 135x5, 2x165x5, 265x4
Hammer Low Row: 90x8, 90x6, 90x4
Treadmill Interval: 17 minutes
Fast and furious this morning. And no, no one will be held in contempt and the only offense I committed was driving 65 mph to the gym before 4 am… Nothing big to report. Added a few sets to the rack pulls. As usual, my grip failed. the first set of 295 was pretty easy. Sweated like a hog at slaughter during the interval. My love for cardio is still and always non existent.
JW’s morning thought: Dear President Obama, and all your left wing-nut advisers, Senator Reid and Congresswoman Pelosi,
PLEASE REMEMBER Hardly anyone wanted to come to this place. Even the original inhabitants were just following a mammoth further than they meant to. The rest of us
were dragged here as slaves and bondservants, exiled here as… heretics and criminals, chased here by poverty and oppression. We came here because no place else would take us.
We?re a bunch of losers and bums, the off-scourings of the planet. Now we’re the richest and most powerful nation in the world. Why? Because we?re collectively good? No.
Because we?re individually free.[/quote]
Wait…you OH Pressed 265x4? Damn! You should be in the marathon to a 300# MP!
Nice work, as usual. And I’m liking the morning thought…
[quote]LittleStrick wrote:
[quote]j_willy3 wrote:
HAHA Ok Harry no editing. Glad you came around to check things out.
Wednesday: 4:00am 276lbs
Squat warm up: 135x20
Rack pull: 225x5, 275x5, 295x5, 295x3, 295x2 ( all over hand grip)
OHP: 135x5, 2x165x5, 265x4
Hammer Low Row: 90x8, 90x6, 90x4
Treadmill Interval: 17 minutes
Fast and furious this morning. And no, no one will be held in contempt and the only offense I committed was driving 65 mph to the gym before 4 am… Nothing big to report. Added a few sets to the rack pulls. As usual, my grip failed. the first set of 295 was pretty easy. Sweated like a hog at slaughter during the interval. My love for cardio is still and always non existent.
JW’s morning thought: Dear President Obama, and all your left wing-nut advisers, Senator Reid and Congresswoman Pelosi,
PLEASE REMEMBER Hardly anyone wanted to come to this place. Even the original inhabitants were just following a mammoth further than they meant to. The rest of us
were dragged here as slaves and bondservants, exiled here as… heretics and criminals, chased here by poverty and oppression. We came here because no place else would take us.
We?re a bunch of losers and bums, the off-scourings of the planet. Now we’re the richest and most powerful nation in the world. Why? Because we?re collectively good? No.
Because we?re individually free.[/quote]
Wait…you OH Pressed 265x4? Damn! You should be in the marathon to a 300# MP!
Nice work, as usual. And I’m liking the morning thought…[/quote]
No Skip, that was another damn typo. it was 165x4. Sorry to get you all excited about that.
[quote]j_willy3 wrote:
[quote]LittleStrick wrote:
[quote]j_willy3 wrote:
HAHA Ok Harry no editing. Glad you came around to check things out.
Wednesday: 4:00am 276lbs
Squat warm up: 135x20
Rack pull: 225x5, 275x5, 295x5, 295x3, 295x2 ( all over hand grip)
OHP: 135x5, 2x165x5, 265x4
Hammer Low Row: 90x8, 90x6, 90x4
Treadmill Interval: 17 minutes
Fast and furious this morning. And no, no one will be held in contempt and the only offense I committed was driving 65 mph to the gym before 4 am… Nothing big to report. Added a few sets to the rack pulls. As usual, my grip failed. the first set of 295 was pretty easy. Sweated like a hog at slaughter during the interval. My love for cardio is still and always non existent.
JW’s morning thought: Dear President Obama, and all your left wing-nut advisers, Senator Reid and Congresswoman Pelosi,
PLEASE REMEMBER Hardly anyone wanted to come to this place. Even the original inhabitants were just following a mammoth further than they meant to. The rest of us
were dragged here as slaves and bondservants, exiled here as… heretics and criminals, chased here by poverty and oppression. We came here because no place else would take us.
We?re a bunch of losers and bums, the off-scourings of the planet. Now we’re the richest and most powerful nation in the world. Why? Because we?re collectively good? No.
Because we?re individually free.[/quote]
Wait…you OH Pressed 265x4? Damn! You should be in the marathon to a 300# MP!
Nice work, as usual. And I’m liking the morning thought…[/quote]
No Skip, that was another damn typo. it was 165x4. Sorry to get you all excited about that.[/quote]
Lol…I know. It still looks good in print, though. And, of course, the fact that no one around me can do 165x4 makes that impressive as well.
Good job keeping after it!
Been under the weather of late. Hopefully back in the gym tomorrow.
Saturday 5: 30 am 275 lbs
Squat warm up 135x20
High pull: 3x165x5
Rack pull: 225x5, 2x275x5, 2x275x4
OHP: 4x165x4
Kroc Row: 3x110x8
Face pull: 3x90x12
Treadmill interval 17 minutes
Wasn’t in to the training as I went through it all. After writing it down it looks like a fairly decent training day. Especially after a 3 girl sleepover on Friday night. 275 rack pull went up easy. Wish the grip was stronger. Added more reps to the Krocs. Face pulls really help keep my shoulders from being tweaky. Ran on the treadmill to finish up a good sweat.
I didn’t lift Sunday. I was kinda traumatized from my daughter going to a birthday party for a boy whom has shown her some attention. It’s kinda rough being the Dad in this situation. Just keeping a low profile, not trying to embarrass the daughter and hoping she doesn’t roll her eyes at me and say DDaaaaaaaadddd, when i ask about every single minute of the function. Stayed up too late watching the game. Going back to the gym tomorrow for some chest training I missed Sunday.
JW’s morning thought: People go to Washington believing it is the center of power. It was only much later that that they learn that Washington is a steering wheel that’s not connected to an engine.
very solid session
nice work
Good stuff JW. I like the high volume squat work you’ve been doing.
Your daughter worries made me laugh. I remember those feelings like it was yesterday. It’s verrry hard to let go. Every boy is a loser in some way. 
Wednesday 3:52 am 275 lbs
Hack Squat: 135x20
X-over low mid and high: 2x45x12
Decline Bench Press: 265x4, 2x265x3
Hammer incline: 100x8, 100x6, 100x3
Rev grip incline: 155x6, 2x155x3
Treadmill interval: 17 minutes
Quick in and out. Was done in less than 1 hour. Of course I could tell the short rest between sets took its toll. I like the decline bench press. It seems to be easier on my shoulders. It’s been a coon’s age since I did the rev grip inclines.
Well my daughter’s first little flame fizzled out. She came home after his b-day party said she had fun but announced the little boy is a butt-hole. Seems he couldn’t understand why she didn’t like to go spot lighting deer and why she liked to cook gumbo… Dad is safe for another day…
JW’s morning thought: Closing the global wealth gap is a very bad idea. I mean, do we want to close the beauty gap and make everybody look like Marilyn Manson? Do we want to close the virtue gap appoint Casey Anthony to run the Save the Children Foundation? Do we want to close the talent gap and have an NBA full of players who have the height and talent of, for instance, me?