Today: 30 minutes elliptical. Had to pop an ephedra tab and give myself a long talking to just to get going. First five minutes watched a special on CNN about how stupid everyone is with their money. Changed to a movie with the Rock, (Grid Iron Gang). That was more positive. Fucking news is depressing.
A combination of factors is hampering my recovery. The last couple of weeks have been pretty stressful, both on the work and the personal economic fronts. Sleep until that last few days has been choppy at best. And of course I never see a reason to take a break or deload. When you work a busy job, and have kids, etc. sometimes deloads just happen, so rarely do I plan one. That being said even after ten hours of sleep I rolled out of bed this morning feeling still beat up from last weeks training. Oh, that is the other thing, I have to get more consistent with stretching and foam roller.
Finally rolled into the gym around 1 p.m. It being the holiday, none of the regulars were there. That meant no shirt work this week. So this is what I got done:
Reverse Band Bench: 135 x 20, 225 x 10, 315 x 5, 365 x 3, 405 x 3, 455 x 3, 475 x 3. These are still pretty new to me, the 475 was a rep PR. Triceps felt good and fried.
Seated Military. Haven’t been doing these. A couple years ago I acquired some rotator problems, as well as tendinitis in my left bicep, all of which makes over head pressing, well, embarassing.
135 x 10, 185 x 5, 205 x 5, 225 x 5
Dips: bwt x 15, 45 x 10, 3 sets of 90 x 10
Reverse one arm push down 5 x 15, light weight, back and forth between arms to get lots of blood into the triceps and elbows.
Thats is, post workout shake, then off to the airport to pick up with wife and kid. Then grill some chicken and relax.
I could stand to be embarrassed like that…
There were two Russian kids in the gym today, one was 19, the other early twenties I would guess, both had been training for a year they said. Younger one tall and lanky, older shorter, athletic. They were deadlifting, and I was in awe purely of their volume and determination. Both were pulling 140k plus for reps, but it was for set, after set, after set.
And they kept on each other, I could here them yelling in very heavy accents ‘2 more Mikhail, 1 more Mikhail’ etc. I think they must have done like 15 sets each. Then defecit SLDLs, then back extensions. They were still going at it when I left. Wish I had that kind of energy still.
[quote]skidmark wrote:
I could stand to be embarrassed like that…[/quote]
Thanks man, when I was younger, and dumber, and pressed elbows out (that is part of the dumber) I was a real stud with military presses. Now I feel like a washed up, injured old has been when I do any sort of OP work. Maybe after my next meet I might take some time off from my current way of training and put more focus on OPs to see where I can get them to.
[quote]skidmark wrote:
I could stand to be embarrassed like that…[/quote]
No kidding, over 400 lbs isn’t embarrassing for anyone, except the rest of us 
[quote]PeteS wrote:
Any way, in a full PL meet I couldn’t get a squat in (opener of 550 met depth, but I wasn’t listening to commands), from there I felt fucked. Managed a 370 bench and 620 DL. Now training for a push/pull in August, equipped. Seems there are some pretty knowledgeable lifters here, and wanted to keep a ‘back-up’ of my log. The one thing I have learned over the years is the log is everything…
[/quote]
I’d like a bad day like that too.
[quote]daddyzombie wrote:
Welcome Pete! Since you eat plenty of steaks, do you cut your own meat?
I’ve found the store will sell whole strip loins or tenderloins for 2.99lb.
I’ll take 'em home whole, trim, and slice them myself. Steaks for week in the freezer.
I agree sumos feel kind of awkward, I’ve recently started doing them to make improvements in my deadlift.[/quote]
We’ve been doing that too. Makes rib eyes affordable.
a.m. 25 minutes elliptical. while watching Thomas the Tank Engine. the 25 minutes actually took me about 35, broken up with diaper change and cleaning up a mushed banana
Lunch time in the power rack:
Squats bar x 10, 135 x 10, 225 x 5, 315 x 5, added inzer briefs 405 x 3, 495 x 3, added APT convicts 585 x 3. Third time in these briefs, they cut the hell out of my thighs, but it seems they are stretching. Not sure if I am getting much carry over, but my hips haven’t hurt as bad the last three weeks, and that was my motivation for getting them.
Planned on doing DE box squats, but had such a huge lower back pump at this point experimented with DE work in the power squat machine.
Power squat 5 x 5 @ 540, 45 seconds rest between sets. Each rep was real fast, but definitely could have used more weight.
Hack squat 450 x 10, 540 x 8, 450 x 12
Calves 5 x 15 - 20 on Donkey calve machine
Ab machine 5 x 10 - 15
Ran out of time for anything more, and frankly didn’t want to do any more. Took quick shower, now sitting at desk sweating.
last night: 1 mile dog walk. Weather was cool, but even just one hilly mile with 280 lbs of dog pulling me felt like half way decent cardio. Going to be upping this each night. Have been bad dog owner last few weeks.
This morning 30 minutes elliptical. Quads/glutes/hammys feeling yesterdays squats.
Sorry I am late to the party… nice liftin’ Pete! The pics of your puppies never did load, I don’t see 'em?
Have you got any meets in the near future? And if you do, are doing them equipped or unequipped? I am new to this game, and am currently prepping for my first meet (push/ pull) unequipped.
Looking forward to seeing your progress and learning from you. Thanks for sharing!
[quote]bunny7568 wrote:
Sorry I am late to the party… nice liftin’ Pete! The pics of your puppies never did load, I don’t see 'em?
Have you got any meets in the near future? And if you do, are doing them equipped or unequipped? I am new to this game, and am currently prepping for my first meet (push/ pull) unequipped.
Looking forward to seeing your progress and learning from you. Thanks for sharing![/quote]
Thanks bunny, welcome. I’ll have to try to upload the pics again tonight. Right now I am planning on doing a push/pull August 1st. It will be equipped this time around, no raw at that meet. Plus, and not to make to many old man excuses here, but with rotator and bicep tendon problems heavy raw benching messes me up real fast. I am just getting used to the shirt and I have got to say it is a bit of a rush.
Your numbers look pretty damn good, think we can learn from each other here.
Today’s training:
Gratuitious upper back/bicep work
Bent row 135 x 15, 225 x 10, 275 x 5, 315 x 5, 350 x 6, 320 x 12
Pulldowns 190 x 10, 250 x 10, 305 x 11 Small PRs on both the row and the pulldowns
V Grip pulldowns 5 x 10, short rest between sets
EZ Curls 95 x 15, 115 x 10, 135 x 6, 145 x 4
Hammer curls 65 x 6, 75 x 6, 85 x 6
Alt cable curls 5 x 10, short rest
Face pulls 5 x 10
Cable abs 5 x 10
quick shower, post workout shake, back to work for meetings
As a note, I am following what is mostly a slightly modified Westside template, however, can’t squeeze the upper back work in on the other days usually due to time constraints, hence the ‘bodybuilding’ for upper back.
Last night, dog walk, 1.75 miles
This a.m. 30 minutes elliptical.
Trying to keep disciplined with the low level cardio. Want to lean out a bit, and this kind of cardio shouldn’t impact my strength gains. Also, helps keep the blood pressure in check, and makes me feel better in general. Over the winter I was doing more interval runs and sled dragging, but on top of squats and dls was just a little too much to make any consistant gains. Will probably reincorporate the ‘hard’ cardio after next meet.
That is one Hell of a set of bent rows, dude. Nice.
Here is a pic of the dogs, hope this one uploads correctly, otherwise I am officially an internet forum tard. A label I can live with.
haha. it worked. Butch, the American Bulldog in front, is 6, as previously stated, and Bea will be 8 in August. Both weigh about 140 lbs. Love them both, but honestly, a few years down the road, I might look for smaller dogs (pits?) But then again, love having the big beasts. If Butch were a person, he could bench 750 raw. I am not kidding.
Now that I have figured out the pic thing… this one is old, but good.
tonight, 1.25 mile dog walk. Suddenly have a ton of personal drama going on, so the next few days could turn to shit. we shall see. hopefully I can handle the stress better.
BTW, I am obviously the old ugly one in the last pic, the other two are my two sons from a year or so ago. A little age gap? sure. But God I love my boys.