Upper assist
close grip incline worked up to 315 x 5, still some in tank
reverse grip pulldowns 6 x 8-12
dumbbell bench 100s x 15, 125s x 15, 15
rolling tris w/mini behind back 4 x 10-12
laterals 40s x 10, 50s x 10, 55s x 10, x 8
hammer curls 70s x 8. 90s x 8
face pulls 4 x 15
elliptical 20 minutes
tired, not much good sleep last night, but actually feeling stronger if a little beat up
squatting
warm ups 145 x 5 x 2,235 x 5, 325 x 5, 415 x 1, Preds on 505 x 1, 595 x 1, add reverse bands 645 x 1, 685 x 1
felt like absolute hell, was happy to get this done. first time in the preds in about 6-9 months. looser than before but like the support. going to run a cycle alternating box squats w/accomadating resistance 1 week, reverse bands w/o box the next. see where I end up in the next 6 weeks and go from there
reverse hyper 3 x 10
was planning to do more assistance plus prowler. bagged it and headed home to read Berenstein Bears, make a drink, etc.
need to get more disciplined with recovery. going to make some tweaks over the next few weeks to see what helps. also need to improve some things supplementation wise. have lots of family stuff going on that might make it difficult to plan for a meet in the next 90-120 days, but will continue to train for one, and really focus on getting a) my squat where I want it and b) still dropping a few pounds
[quote]Canada_K wrote:
[quote]PeteS wrote:
[quote]mjnewland wrote:
that’s some serious cardio. since its not loaded, does that stuff still help you with restoration?[/quote]
definitely helps recovery, and mobility. and pant size. [/quote]
HA HA HA HA HA!
There’s a little bit of the bodybuilder mentality under all that powerlifter head-space after all! Now you have to go down to the nearest Outback Steakhouse and demolish a 32oz poterhouse in pennance to Jim Wendler.
And just to give you a laugh, I’m in the final month of a bulk. I’ve had to switch to my “fat pants”.[/quote]
And I thought I was the only one with 3 sets of clothes…Summer, Spring/Fall, and Sweats 
stepper 20 min
elliptical 20 min
bike 20 min
fancy ab machine 5 x 15
decided good idea to work from home after this. this means I will respond to emails before and after my nap
Bench, raw dog
worked up to 320 + 100lb in chains x 3
3 board straight weight 410 x 3, 460 x 3
CSR 6 x 8-10
machine press 4 x 10
close grip bench (really close grip) 320 x 10
seated dbell curls 50s x 10, 70s x 10, x 8
prowler 90lb x 40yards x 8
30 minutes elliptical
I am already impatient with my shoulder. Is this a record?
If you truly did in your rotator, you gotta slow the f!@# down, and be ready to take it easy for awhile, also truly get it examined ASAP. It can require surgery. This is going to sound pompous, or I am afraid it is going to, but I did mine in but only severely strained it, and to quote the doctor ‘because of your amount of muscle tissue it would be nearly impossible to tear your rotator’. I think he had the hots for me and was just blowing smoke up my ass though. But I went from benching raw more than I still can at this point, to suddenly screaming like a girl when I went full range with 225.
Not saying this is career ending in PL, but you gotta get into a doc, and get an MRI.
[quote]DixiesFinest wrote:
I am already impatient with my shoulder. Is this a record?[/quote]
Sarcasm, big guy, sarcasm. I am takin it easy, its just frustrating me already, but I gotta learn patience somehow.
When I go home I am gonna get it checked out.
Aj
[quote]PeteS wrote:
If you truly did in your rotator, you gotta slow the f!@# down, and be ready to take it easy for awhile, also truly get it examined ASAP. It can require surgery. This is going to sound pompous, or I am afraid it is going to, but I did mine in but only severely strained it, and to quote the doctor ‘because of your amount of muscle tissue it would be nearly impossible to tear your rotator’. I think he had the hots for me and was just blowing smoke up my ass though. But I went from benching raw more than I still can at this point, to suddenly screaming like a girl when I went full range with 225.
Not saying this is career ending in PL, but you gotta get into a doc, and get an MRI.
[quote]DixiesFinest wrote:
I am already impatient with my shoulder. Is this a record?[/quote]
[/quote]
And funny story, I had a similar situation with a doctor, I had surgery when I was 14, middle of football season, and the surgery involved a shunt having to go through my abdominal wall. After the surgery, the doctor told me I was going to be extra sore on that side, because he really had to work harder to get the shunt through due to the muscles being much tighter and stronger.
Needless to say, that was a pretty legit compliment.
/hijack
Aj
[quote]PeteS wrote:
If you truly did in your rotator, you gotta slow the f!@# down, and be ready to take it easy for awhile, also truly get it examined ASAP. It can require surgery. This is going to sound pompous, or I am afraid it is going to, but I did mine in but only severely strained it, and to quote the doctor ‘because of your amount of muscle tissue it would be nearly impossible to tear your rotator’. I think he had the hots for me and was just blowing smoke up my ass though. But I went from benching raw more than I still can at this point, to suddenly screaming like a girl when I went full range with 225.
Not saying this is career ending in PL, but you gotta get into a doc, and get an MRI.
[quote]DixiesFinest wrote:
I am already impatient with my shoulder. Is this a record?[/quote]
[/quote]
[quote]PeteS wrote:
30 minutes elliptical[/quote]
ugh!
the horrors, the horrors…
squat and dl days flip/flopped this week
to the box 145 x 5, 235 x 5, 325 x 5, add green bands, loose briefs 325 + green bands x 2, 415 + bands x 2, 465 + bands x 2, 505 + bands x 2.
These briefs don’t provide much pop at this point, the way they fit, but do keep hips from getting trashed.
ghr 4 x 10
hanging abs 4 x 10
that was it, newest round of sinus infection brewing, and I watched the clock more than I slept last night. still feeling strong, just tired and achey, and actually really didn’t have an attention span to speak of.
Pete, link to some DIY HG weights and hammer I mentioned in MJs thread
http://highland_tools.tripod.com/saacc/id4.html
thanks Harry
today’s efforts:
elliptical 25
bike 20
feeling like my legs were full of cement, and abs battered, x 1000. apparently this is what squatting against band tension does to me. kinda like it.
de bench 9 x 3 w/185 + dbl minis, 3 grips
JM press 225 x 5, 275 x 5, 315 x 5, 365 x 3
incline dbell w/mini around back 100s x 10, 120s x 10, x 10
hammer curl 75s x 6, 85s x 6, 95s x 6
laterals 45s x 10, 50s x 10, 55s x 10, x 8, 35s x 20
rope downs/extensions 4 x 15-20
cable curls some x some
elliptical 20 minutes
de bench 9 x 3 w/185 + dbl minis, 3 grips
JM press 225 x 5, 275 x 5, 315 x 5, 365 x 3
incline dbell w/mini around back 100s x 10, 120s x 10, x 10
hammer curl 75s x 6, 85s x 6, 95s x 6
laterals 45s x 10, 50s x 10, 55s x 10, x 8, 35s x 20
rope downs/extensions 4 x 15-20
cable curls some x some
elliptical 20 minutes
Squatting against bands just proves youre a sadist, which I have heard is a good thing apparently.
training is looking solid.
I have some sinus shit brewing too- its allergy time.
Rowan has outgrown his last black onsie- its an emergency
DF, sadism is awesome.
Kevin, thanks for stopping by.
This a.m. early 25 minutes elliptical. I have got to get back to doing my steady state this way. I think it is more effective, and I really hate doing it at the health club. Plus work is a getting a little busier, so will be harder to skip out just to get on a hamster wheel.
Gonna pull tonight.