Joe, I am going to start adding them in after my DE squats. Haven’t been real consistent with them lately, but in addition to ‘building speed’ it will keep me reminded of proper form and how to get in position with the bar, at least that has been the case in the past when I kept them in.
upper assist
didn’t really have a plan because didn’t know how elbow would feel after Saturday
close grip bench 135/185/225/275 x 10, 2 x 10 w/315
reverse grip pulldown 6 x 10
JM press x 0, pain in elbow
dumbbell incline x 0, same as above
incline flys 4 x 15
hammer high row 4 x 12
dumbell preacher 35 x 15, 45 x 15, 55 x 10, x 8, 45 x 15
hammer curl 60s x 10, 70s x 10, 90s x 8, x 6 80s x 8
laterals 40s x 15, 45s x 15, 50s x 15, 55s x 10, 60s x 10
bent lateral 55s,65s,70s, 75s x 10
face pulls 3 x 15
various pressdowns, light 8 x 15-20
won’t be doing any pressing for at least a week, hopefully that will heal me up in the funny bone
Always impressive Pete. Hope the elbow heals up fast.
[quote]dday wrote:
Always impressive Pete. Hope the elbow heals up fast.[/quote]
thanks dday. cute kid btw.
last session before deload/vacation
speed squats, after warm ups 415 + green bands to box 8 x 2 w/45 seconds rest
speed pulls 6 x 1 w/415 w/30 seconds rest
ghr 5 x 12
hang leg raise 5 x 12
band pull throughs 3 x 15 w/strong band
dumbell shrug 5 x 15-20 w/130s
rev hyper 2 x 10 w/225, 1 x 20 2/135
prowler 90lb x 40yrds x 8, it was 96 degrees at 8p.m. fml
pretty much off the grid for next 6 days, might check in when I get a wi-fi (actually bringing some work w/me)
working on planning out next 16 weeks of training, have some lofty but I think reachable goals
nice DE day
and have a great holiday
[quote]PeteS wrote:
last session before deload/vacation
speed squats, after warm ups 415 + green bands to box 8 x 2 w/45 seconds rest
speed pulls 6 x 1 w/415 w/30 seconds rest
ghr 5 x 12
hang leg raise 5 x 12
band pull throughs 3 x 15 w/strong band
dumbell shrug 5 x 15-20 w/130s
rev hyper 2 x 10 w/225, 1 x 20 2/135
prowler 90lb x 40yrds x 8, it was 96 degrees at 8p.m. fml
pretty much off the grid for next 6 days, might check in when I get a wi-fi (actually bringing some work w/me)
working on planning out next 16 weeks of training, have some lofty but I think reachable goals[/quote]
Nicely done. Enjoy your vacation. Pm’ed you the video from tonight.
thanks all. DF responded. questions hit me up via PM on FB, easier to respond to on phone.
Enjoy Pete, give those joints a rest.
enjoy the holiday and the time with the family!
Cliff notes:
Thanks for the well wishes, no real deloading/rest here.
Friday hit the road with wife and kids. 1 year old didn’t like that day for traveling, he cried from Minneapolis to Michigan. We hit huge horrible traffic just outside Chicago (bad timing, but couldn’t be avoided) and by the time we hit Michigan border we were done. I was willing to tough it out, but told the wife we could stop once we got to Michigan border. She pointed out a crap hole at exit 1.
Haggled price, got a suite, kids were happy to be out of the car after 13 hours. They finally fell asleep, and so did we until at midnight someone banged on our door. I walked over and asked “who the fuck is there?” No response. Went back, fell asleep, and an hour later another very aggressive pounding on the door. Less angry I asked ‘who is it?’
“It’s Marty”
“What do you want?”
no response
I am pissed, put on my glasses, and go looking for who the fuck is knocking on my door. In the lobby are two very small 20something dudes. I walk up to them and say “Hey guys, what’s your names?”
Dude 1: “Tim”
Dude 2: “Marty”
Me: “Marty, why the fuck are you knocking on my door in the middle of the night?”
Take into considation all 270lb of me was in pajama shorts, and sleeveless EFS shirt, and my head was completely purple from my blood pressure being at 53421/23565 after 12 hours of traffic and screaming baby. I think I literally made these guys shit their pants.
The night clerk at this point intervened and explained our room had initially belonged to their friend, who was a groomsman at a wedding next door. But the rooms had been changed. This didn’t make me feel much better but it did make me shut up and go and not sleep for the rest of the night…
after not sleeping after that night’s fiasco drove 4 more hours, hit wife’s family place, and tried to decompress. which meant drinking too much, sleeping too little, in a 48 hour period. but had fun, and watching my Ewan on the beach, so intensely digging, and then his passion for playing with cousins he sees twice a year, made the wholse trip worth it.
elbow feeling a little better
close grip bench 135/225/275/315 x 10, 365 x 6, x 6
dips 5 x 15
wide pulldowns 5 x 10
laterals 5 x 10
high rows 5 x 10
barbell curls 5 x 10
rope pressdown 5 x 15
face pulls 5 x 15
elliptical 20 minutes, worked heart rate up to 145
Poor poor marty and tim,
I wish I could get a hold of the security video lol.
30 minutes elliptical at an ungodly hour.
gonna refocus on cardio and conditioning for a little bit here.
Pete, you have a way with words, and a way with young men lol.
How’s about you wander over to the PL forum and ask that 17 yr old, 177 lb kid with the 500 lb squat to post a video?
[quote]punnyguy wrote:
Pete, you have a way with words, and a way with young men lol.
How’s about you wander over to the PL forum and ask that 17 yr old, 177 lb kid with the 500 lb squat to post a video?[/quote]
I, too, was surprised that no one had asked for that.
Ahh, Pete. People are always scared of me too. So I can relate.
Punny, not sure about the way you phrased that, ‘way with young men’ lol…
Yeah, surprised noone has called out for video, I thought that is all people did on the interwebz…
Snapper, a few years back I actually gotten written up at work for not appearing ‘friendly and approachable’…
Would love to have a picture of those guys faces when the angry gorilla came after them.
dooooooood! you appear totally friendly and approachable to me! Its not your fault that ‘big’ and ‘tattooed’ is scary for weak people.
I wish i had some cool stories…