hspl mp
3x3x320
hspl pulldown
3x3x320
hspl flat bench
.8x320
2x3x300
.7x300
hspl shrug
3x3x450
hspl incline bench
3x3x320
hspl rows
3x3x360
hspl decline bench
3x3x450
hspl pullover
3x3x450
hspl v-squat
3x5x540
Deads
3x3x225
3x3x315
3x3x405
3x1x500
550
.3X550
oops…
yesterday
~40 miles cool, very high humidity hills
beautiful ride…
DP mp
3x10x50
db incline bench
3x10x60
db flat bench
3x10x60
db row
3x10x80
db hammer curl
3x10x40
ab wheel
3x10
hspl v-squats
3x5x360
3x5x450
3x5x540
Deads
3x5x315
3x405
3x1x500
550
.95x550
5x1x550
hspl mp
3x3x300
hspl pulldown
3x3x300
hspl flat bench
3x3x300
hspl shrug
3x3x450
hspl incline bench
3x3x300
hspl rows
3x5x360
hspl decline bench
3x3x450
hspl pullover
3x3x540
Deads
3x5x315
5x3x405
5x3x500
hspl v-squat
3x5x360
3x5x450
3x5x540
Playing with new garmin speedo for Sundays ride.
Distance: 18.97 mi
Time: 2:37:53
Avg Speed: 7.2 mph
Elevation Gain: 1,060 ft
Calories: 1,619 C
Avg Temperature: 72.3 °F
didn’t pause speedo for hour-ish lunch so averages are messed…
Thursday Night
hspl flat bench
5x3x300
hspl pulldown
300
5x3x320
hspl incline bench
5x3x300
hspl shrug
5x3x450
hspl mp
300
5x3x270 (barely)
hspl rows
3x5x360
hspl decline bench
miss 450
5x3x360
hspl pullover
3x3x540
Friday…
First ride of the short circuit lap.
Sore all over, legs/back from Tuesday, arms, chest from last night
Distance: 5.89 mi
Time: 30:33
Avg Speed: 11.6 mph
Elevation Gain: 240 ft
Calories: 533 C
Avg Temperature: 81.5 °F
Yup, deads are looking as outstanding as ever.
Hi Hel,
Not been around much…
Deads were misrecorded… 3xt5 not 5x3… Don’t I wish.
Been weak, dropped 10lbs lifts suffered but health improved.
Fixed that…
Great RIDE on Sunday with SO.
Distance: 43.87 mi
Time: 4:23:01
Avg Speed: 10.0 mph
Elevation Gain: 1,440 ft
Calories: 3,443 C
Avg Temperature: 73.0 °F
Nice ride with daughter…
Distance: 6.71 mi
Time: 1:13:53
Avg Speed: 5.4 mph
Elevation Gain: 420 ft
Calories: 512 C
Avg Temperature: 74.5 °F
Forgot to pause during a visit w/old friends.
hspl v-squat
3x5x360
3x5x450
3x5x540
DL
3x5x315
3x3x405
2x1x500
550
550 (miss) dropped 550 from like 1-2 feet… Loud…
Really hard lift as legs have not recovered from Sunday’s ride.
WE this took the wind out of my sails…
“To be a strong deadlifter, you need to pull at least two and a half times your body weight.”
My max is like 100 short and I use straps!
But checked SteelyD’s and PeteS’s logs and I got my work cut out for me…
Saturday!
Gorgeous ride in GA. metrics are off. forgot to pause for 1 stop and forgot to restart and “lost” like 3 miles… But good enough for a log…
Distance: 14.76 mi
Time: 1:28:44
Avg Speed: 10.0 mph
Elevation Gain: 833 ft
Calories: 1,244 C
Avg Temperature: 67.4 °F
Easter Sunday!
Gorgeous ride in GA. Polite drivers and not many!
Don’t get many like this!
Distance: 13.24 mi
Time: 1:09:52
Avg Speed: 11.4 mph
Elevation Gain: 545 ft
Calories: 1,112 C
Avg Temperature: 71.8 °F
DL
3x5x315
3x405
3x500
2x550
570 PR 5 I have been stuck at 565 since June!
hspl v-squat
3x5x360
3x5x450
3x5x540
Sore now, gonna be sore-er tomorrow!
<oops, edit> forgot. I’d say I was getting old, but well, I’ve had more then a few concussions and been like this forever…
hspl decline bench
3x5x450
hspl flat bench
.1x360 NFW!
320!
Beautiful ride… Bit warm, very windy…
Distance: 39.12 mi
Time: 3:45:07
Avg Speed: 10.4 mph
Elevation Gain: 1,965 ft
Calories: 3,130 C
Avg Temperature: 86.9 °F
Morning test lift
dl
3x5x315
3x3x405
3x500 and that’s all she wrote
— Night lift ( w/ dear daughter
hsps preacher curls
3x10x140
hsps MP
3x5x300
hsps incline
3x5x300
good soak…
[quote]Null wrote:
570 PR 5 I have been stuck at 565 since June!
[/quote]
Sweet victory!
I read that about the 2.5x DL. And that’s raw, right? I’m at 2x for raw and 2.3x for gear. Got a ways to go myself.
Great that you’re on your bike so much!
Hey Snap…
I’m pretty heavy, 260-265… so 2.1. But yeah felt good! I was 208-285 when I did 265.
Not complete;y raw, I use straps…
Glad to see you’re recovery is coming along. Your discipline is awesome!
hspl mp
5x3x300
hspl rows
3x5x450
hspl flat bench
5x3x300
hspl shrug
5x3x450
hspl incline bench
5x3x300
hspl pulldown
1.7x360
300
4x3x300
hspl decline bench
5x3x450
hspl pullover
3x3x450
lifting with my son…
Back is out… several vert on lower spine… Not so bad, but best to be gentle on it…
DL
3x10x135 (basically a good stretch)
hspl v-squat
5x5x270
hspl mp
5x3x300
hspl pulldown
5x3x300
hspl flat bench
5x3x300
hspl shrug
5x3x450
hspl incline bench
5x3x300
hspl rows
3x5x450
hspl decline bench
5x3x450