commercial gym at lunch hi-jinx
close grips worked up to 365 x 6
rolling tris w/mini band 100s, 110s, 120s x 10
hammer incline 5 x 10
hammer overhead 5 x 10
laterals 6 x 12-15
rope down/extension 4 x 15 each
front raise 3 x 12-15
rotations 3 x 15
all done in in 45 minutes, very little rest between sets.
slept through alarm this morning so did 30 elliptical after work. Varied resistance, not quite intervals but definitely harder than ‘steady pace’.
25 minutes elliptical
I admire all this elliptical action. You are slowly convincing me to get my cardio shit together.
My 9 year old keeps bugging me to get some tires for him to flip and drag. A mini-strongman in the making perhaps.
thanks Git. in honestly if it wasn’t a frozen wasteland, and if I wasn’t deskbound ten hours a day, it might not be necessary to do it as much as I do. but I gotta adjust to my circumstances.
fairly long workday then on to pullin’
raw conventional 155 x 5, 245 x , 335 x 3, 425 x 3, 515 x 3, 585 x 3 x 3. everything moving slow and crappy, but my goal was to get some ‘volume’ in with a heavy-ish weight.
rack pull 3 pin (1.5 - 2 inches beneath knee) shitty bar and wraps 405, 495, 585, 675 x 4
45 degree leg press 540, 720, 900, 990, 1080 x 10
lat pull 7 x 10
face pull 4 x 15
cable ab 4 x 15
db shrug 100s, 110s, 120s x 20
45 degree back extension, set at lowest notch 45lb x 8-20 for 5 sets
toasted
30 minutes elliptical
I’m making an ass of myself continuously "WOW"ing over your lifts… but I just gotta recognize it when somebody pulls almost 600 lb. Yeah, I know you’re shooting for much higher, but it’s still worthy of some gorupie-ness.
And I hate, hate, HATE the hamster wheel. Kudos to you for hitting it.
[quote]Canada_K wrote:
I’m making an ass of myself continuously "WOW"ing over your lifts… but I just gotta recognize it when somebody pulls almost 600 lb. Yeah, I know you’re shooting for much higher, but it’s still worthy of some gorupie-ness.
And I hate, hate, HATE the hamster wheel. Kudos to you for hitting it.[/quote]
Thanks K. Best pull to date was 690 in early October. My goal is to punish myself over the next few weeks with a bunch of +80% volume, so I will be so sick of the volume that I will have no problem breaking 700. We shall see if it works.
The thing about the hamster wheel is it does make me feel better. My resting heart rate is down, I also do it early, before work, so I feel more alert walking into those early morning meetings, etc.
after work
sled sprints 90lb x 40yd x 4
135 x 40 x 4
backward drags 135 x 40 x 4
some ab work
not so stellar bench day
raw warm up 140 x some, 230 x 5, 320 x 3, 410 x 2
shirt on 3board 500 x 2, 2board 590 x 2, 1 board 640 x 2, lacking my usual speed, 2 board 700 x 0, supposed to be a double. On the way down I thought to myself ‘where are my lats?’ completely unengaged. I think the 640 x 2 to the 1 board is a small PR.
Having hard time getting set up, might be related to the upper back pain had earlier in the week. Plus with this dieting thing I was a little too gung ho, didn’t think I needed to a carb refeed last night. Oh well. Live and learn.
finished with raw close grip 3 board 410 x 8?
band pressdowns some x some
date night with the wife tonight, we haven’t done this since well before I got laid off last year. got a sitter coming and everything, meeting a bb’er couple for dinner.
What do/did you do for a living beast-man.
[quote]PeteS wrote:
not so stellar bench day
raw warm up 140 x some, 230 x 5, 320 x 3, 410 x 2
shirt on 3board 500 x 2, 2board 590 x 2, 1 board 640 x 2, lacking my usual speed, 2 board 700 x 0, supposed to be a double. On the way down I thought to myself ‘where are my lats?’ completely unengaged. I think the 640 x 2 to the 1 board is a small PR.
Having hard time getting set up, might be related to the upper back pain had earlier in the week. Plus with this dieting thing I was a little too gung ho, didn’t think I needed to a carb refeed last night. Oh well. Live and learn.
finished with raw close grip 3 board 410 x 8?
band pressdowns some x some
date night with the wife tonight, we haven’t done this since well before I got laid off last year. got a sitter coming and everything, meeting a bb’er couple for dinner. [/quote]
Carbs are excellent. Have a great time on the date tonight.
[quote]Canada_K wrote:
What do/did you do for a living beast-man.[/quote]
I am back to work 5 months now as a consultant/project manager in the data/telecom world. Prior to that various management/project management jobs in telecom.
thanks DF
assistance
calve raise 5 x 15
rev grip pulldown 5 x 12
rows 225 x 12, 225 x 15, 275 x 15, 15
shurgs 225 x 20, 315 x 20, 405 x 15, 495 x 15 x 2
cable read delt 3 x 15
d bell curl 45s, 55s, 65s x 10
preacher curl 4 x 12
hammer curls 3 x some
wrist curls 3 x some
elliptical 20 minutes
[quote]PeteS wrote:
assistance
calve raise 5 x 15
rev grip pulldown 5 x 12
rows 225 x 12, 225 x 15, 275 x 15, 15
shurgs 225 x 20, 315 x 20, 405 x 15, 495 x 15 x 2
cable read delt 3 x 15
d bell curl 45s, 55s, 65s x 10
preacher curl 4 x 12
hammer curls 3 x some
wrist curls 3 x some
elliptical 20 minutes [/quote]
Gettin your swole on?
congrats on getting away for a few hours with your better half! Hard to fit that stuff in when you’re all growed up.
MJ, full on got my swole on, lol. Sunday has turned into a gratuitous back and bis day. As more and more gearwhoring is taking place getting ready for March, the squat and bench sessions are just taking too long to be able to do assistance stuff.
Yeah, it was nice to get out with the wifey. Lots of cool places near us to go to, and was just great getting out and about with her.
Questions: what is the best way to work the bottom half of the deadlift? For lockout I do band assisted pulls, rack pulls, etc but how can I get better at those first few inches off of the floor?
Whats your opinion of the best way to increase grip strength? Today I had a lot of trouble due to humidity in the gym and resulting condensation on the bar, but my grip still gave out faster than I would like it to.
Thank you in advance.
question a) deficit deads, stand on 3 or 4 inch blocks.
question b) heavy shrugs sans straps. and true kroc rows, hvy weight, high reps w/o straps. all other back work w/o straps. for awhile. straps have their place.