Nice training Pete! Especially the squats… holy %$#@!
I have (thus far) managed to talk my boys out of ink work until they are a bit older. But, I have a couple, so I can’t be too hypocritical.
You mention “powersquats” (for 720) in your training… what are those? I looked them up on “youtube” and they have about 10000 variations. Something I (and the rest of the viewing audience) may benefit from?
Happy July 4th by the way!
[quote]bunny7568 wrote:
Nice training Pete! Especially the squats… holy %$#@!
I have (thus far) managed to talk my boys out of ink work until they are a bit older. But, I have a couple, so I can’t be too hypocritical.
You mention “powersquats” (for 720) in your training… what are those? I looked them up on “youtube” and they have about 10000 variations. Something I (and the rest of the viewing audience) may benefit from?
Happy July 4th by the way![/quote]
Thanks Bunny. I have nearly full sleeves so it is hard for me to say no. Plus he is almost 20.
The power squat is a machine, actually the one at this gym serves as both a powersquat/hack squat. On the power squat you face into the machine, and basically squat away. It works all the good stuff.
Helps me work on sitting back, and maintaining my arch, form work, etc, without stressing my shoulders further. One of these days I will figure out a way to post videos, but then you will all see how I am sexier than any AF model…
Independence day. ME Lower day. Had a great post bbq bloat going on. Plus plenty of adult beverages last night, plus lots of carbs and salty foods. I rolled into the near vacant gym and this is what I did.
Wide stance GMs. Worked up to 455 x 3, leaving some in the tank. Lower back still not 100%. I think I have been a little lazy in my posterior chain/core training, and I am paying the consequences.
Pull from 4 pin. Worked up to 675 x 3. Was gonna go for 5 reps, a pr, but right now need to avoid injurying myself further.
Bent rows 3 x 10 @ 315
Pull throughs 3 x 10
Ab roller 3 x 10
Back extension, pad lowered to lowest position so almost a GHR: 3 x 10-15
Cable abs: 3 x 10
Standing calves: 3 x 20
All of this done in an hour. Now more adult beverages, rib eyes, etc.
Thanks buddy… and talk about weird/ eerie, guess what we just got in the gym at my work? You guessed it… a power squat machine thingy. Gonna try it out next squat day… looks like the platform can be adjusted to different angles too, which will be interesting.
Nice pullin’ too… hmmm… who will hit 700 first eh? Shit, I would gladly give up 50 pounds on my deadlift though if it could be added to my bench. Piss me off… damn long arms. Knuckles still scrape the damn ground.
[quote]bunny7568 wrote:
Thanks buddy… and talk about weird/ eerie, guess what we just got in the gym at my work? You guessed it… a power squat machine thingy. Gonna try it out next squat day… looks like the platform can be adjusted to different angles too, which will be interesting.
Nice pullin’ too… hmmm… who will hit 700 first eh? Shit, I would gladly give up 50 pounds on my deadlift though if it could be added to my bench. Piss me off… damn long arms. Knuckles still scrape the damn ground. [/quote]
That is odd. Adjustable platform? Who is the manufacturer?
As noted, my pullin this week was heavy, but in a safe range. I still want to have you drive down here and buy me wings and beer. Stella Artois preferably. Regarding long arms and benching, just get fatter…
Shit, gotta go, fireworks are starting…
OH, BTW what date is your next meet? Mine is August first, I think yours is the same?
[quote]bunny7568 wrote:
Thanks buddy… and talk about weird/ eerie, guess what we just got in the gym at my work? You guessed it… a power squat machine thingy. Gonna try it out next squat day… looks like the platform can be adjusted to different angles too, which will be interesting.
Nice pullin’ too… hmmm… who will hit 700 first eh? Shit, I would gladly give up 50 pounds on my deadlift though if it could be added to my bench. Piss me off… damn long arms. Knuckles still scrape the damn ground. [/quote]
BTW, I missed it somewhere in your posts, but what the f do you do for a living? You mention lots of OT wearing Kevlar, and a gym with a power squat machine… just curious…
[quote]PeteS wrote:
bunny7568 wrote:
Thanks buddy… and talk about weird/ eerie, guess what we just got in the gym at my work? You guessed it… a power squat machine thingy. Gonna try it out next squat day… looks like the platform can be adjusted to different angles too, which will be interesting.
Nice pullin’ too… hmmm… who will hit 700 first eh? Shit, I would gladly give up 50 pounds on my deadlift though if it could be added to my bench. Piss me off… damn long arms. Knuckles still scrape the damn ground.
That is odd. Adjustable platform? Who is the manufacturer?
As noted, my pullin this week was heavy, but in a safe range. I still want to have you drive down here and buy me wings and beer. Stella Artois preferably. Regarding long arms and benching, just get fatter…
Shit, gotta go, fireworks are starting…
OH, BTW what date is your next meet? Mine is August first, I think yours is the same? [/quote]
Mmmmm… Stella… awesome brew. I can’t get any fatter, already close to the 275 range. May go to next level (+275) after the meet. My comp is August 8th, but the games start July 31st. The comp is the “World Police and Firefighter Games”, held every 2 years in different locations around the world… so, that should answer your next question. I am a professional street cleaner.
Aha, gotcha. 60% of the guys I grew up with ended up in that area of work. The other 40% on the other side. Now most of those 40% are reformed. I am going to try and post this picture later, from my friends 40th last weekend. His wife sent out a group picture and my only response was ‘who are all these old farts’? Somehow I ended up in telecom, don’t know how I went down that wrong path…
Beautiful perfect summer day. Did a couple of hours of GPP in the yard, it is looking damn nice. Then 30 minutes on the elliptical, follwed by a shower and a nap. Appetite real low today, fighting off the bloat from the last few days. Sweated up a storm both in the yard and on the machine. Feel real good now. Time to go chill on my deck.
Last day off ended with ME bench.
Raw warm ups: 135 x 15, 185 x 10, 225 x 10, 275 x 3, 315 x 3, 365 x 1, put on loose shirt 405 x 1, 455 x 1, 475 x 1. Got a little stuck the last inch. Need to keep working the lock outs, and look around for a tighter shirt for comp. 500 plus single ply is in the near future if I get the lockout strength there 100%. Plus I was a little mentally off. As I was preparing for the 475 some of the old farts, instead of reliving their past BB and PL glory, were bitching about their aches and pains. Plus the gym was pumping out some crappy R&B. I put my head phones on, listened to a little old hardcore, and sussed out the 475. I think I could have gone higher but so be it.
Close grip reverse band (green bands){raw}: 315 x 10, 405 x 10, 445 x 5 (10lb and 2 reps over last time); 475 x 2. Missed the third. My mind was more where it needed to be at on these.
Pressdowns 5 x 20, full stack plus mini band wrapped around back. 30 seconds rest between sets.
Arnold Press 3 x 10 w/60s. Just to have some shoulder work today.
And the two bench movements took an hour, and wanted to get home to hang with wife and kid, plus do the food prep for the four day work week.
My cardio and diet must be doing something, as two of my Monday night guys said I was looking leaner. Will actually get on the scale Friday.
25 minutes elliptical, as usual crappy night sleep after ME work. Oh well. From the looks of my email inbox it is going to be a long work day.
Tight and light session:
Reverse grip pulldowns 4 sets, up to 275 for 8
Hammer Strenth High row 4 sets 10-15 reps
Low cable row 4 sets 12-15 reps
Preacher curl 5 sets 10-15 reps
Hammer curls 70s x 12, 85s x 6, x 6
Cable curls 4 sets of 15
Bent laters 2 x 12
DB shrugs 2 x 15
OH, forgot, finished with 5 x 15 on ab machine. A good ab machine even.
PeteS
nice work, that is some strong pressing
I was curious about your cardio- your doing allot ,
and I wanted to see if it is helping your recovery
or hindering it.
kmc
[quote]kmcnyc wrote:
PeteS
nice work, that is some strong pressing
I was curious about your cardio- your doing allot ,
and I wanted to see if it is helping your recovery
or hindering it.
kmc[/quote]
Thanks KMC. For the cardio, the low level stuff (elliptical, walking, riding bike, etc) helps recovery and generally feeling good. It is also boring as shit. The harder stuff that I like to do, I am not sure. Sled pulling, running hills, etc I am now putting off until after my meet on August 1. I need to tweak things so I can fit it in without any negative recovery aspects.
Tonight 1.5 mile dog walk. Humid, that zonked them.
Lately I have felt shaky in my squats. Lacking in power, walk outs awkward, depth questionable. And my lower recovery with a heavy squat and a heavy dl day has gone to hell. So today I am back in with a DE lower day. Here is how it went.
DE squat, 315 straight weight, 10 sets of 2, about 30 seconds rest between sets, to a 14 inch box. By the time I was done my shirt was soaked. Will add band tension next week.
Stiff leg deads 3 x 10 w/315
Hack squats 3 x 8, ending at 540
Back ext, GHR style. 3 x 10 w/45
That was it. Too much chit chatting at the beginning of the session, and set up time was too long. Had to get back to work. But overall a productive session.
Posterior chain already sore 6 hours later. I guess I get to walk around talking about how sore my ass is tomorrow.
Side note: Last night I got up at 2 a.m. to pee and get some water. Walking back to my room I notice my toddlers door was open. I looked in and his bed was empty. Had a moment of panic, then walked into our room and he was standing next to my wife, watching her sleep. I got him into bed with us, and I guess I fell back asleep, but everytime she did, and started to snore ever so slightly, he would pinch her nose and wake her up. Of course I was snoring like a bunch of chainsaws, and he didn’t bother me. Probably scared the poor little guy. So she didn’t get much sleep. I’ll be hanging with him for the evening while she rests. Dogs may not be getting their walk tonight. Oh well, it is humid and they hate the heat.
you should really give the bottom’s up squats a try. they will build back your confidence out of the hole and build a base of power that will make a normal squat seem like cheating. the front and back squats starting off of low pins have done wonders for getting my squat back. adding bands to it has even taken it up a few more notches.
[quote]maraudermeat wrote:
you should really give the bottom’s up squats a try. they will build back your confidence out of the hole and build a base of power that will make a normal squat seem like cheating. the front and back squats starting off of low pins have done wonders for getting my squat back. adding bands to it has even taken it up a few more notches. [/quote]
I will consider this Meat. Guessing you use them as a ME movement?
[quote]PeteS wrote:
maraudermeat wrote:
you should really give the bottom’s up squats a try. they will build back your confidence out of the hole and build a base of power that will make a normal squat seem like cheating. the front and back squats starting off of low pins have done wonders for getting my squat back. adding bands to it has even taken it up a few more notches.
I will consider this Meat. Guessing you use them as a ME movement? [/quote]
most definitely. you will need these to be your first movement when you are fresh. you don’t want to try this shit fatigued.