It posted now, and last two excerises now I can’t remember if they were 5 or 6 sets. Oh well. Actually had a stranger spotting me on the bench, nice guy, actually new a bit about powerlifting. He was in the over 35 set, did a decent job spotting. Not too common in that gym. Next week I start a wave of board training. Should be interesting.
last night p.m. ‘doggy death march’, two mile hike with several very steep hills. At the end they both drank about a gallon of water and collapsed for the night
this a.m. after lousy night sleep dragged myself out of bed, fed dogs, and did 30 minutes on elliptical. sinuses are seasonally dry, after dropping the kid off at daycare bloody nose started
Just got back from the gym and spilt my shake all over. Damn.
Anyway, today is typically my main squat work. However, my shoulders are still raw sunburned, didn’t want to tough it out plus the gym just got a trap bar, which I have never used before. Assuming the bar weighs 45lbs this is what I did:
135 x 10, 225 x 8, 315 x 5, 405 x 5, 455 x 5 for 3 sets. I used the lower handles to really get down in the bottom position of a squat for my starting position. Not sure if I will ever do these again, but they were fun.
Then Power squats, 630 lbs for 6 sets of 5. Done real fast, seriously it took 2 Rancid songs on my Ipod and I was done. DE work alternative.
Hack squat 4 x 8-10 w/450
Calves 4 x 10-20
Back extension, GHR style 3 x 12
leg raise 3 x 12
Everyone’s gotta love a pump deep down. My boxers are cutting the circulation off to my quads right now.
Nice work, I think the rap bar can weigh 65lbs-
and dude you went all body builder
kmc
[quote]kmcnyc wrote:
Nice work, I think the rap bar can weigh 65lbs-
and dude you went all body builder
kmc[/quote]
Yeah, I am pretty sure it was a 65 lb bar. Not looking forward to the ‘down hill’ portions of my dog walk.
I am actually trying to keep my squat day semi bb right now. Aside from the occasional speed work most of it is to maintain/sligthly improve strength numbers and keep my leg size, and contribute to my DL. since next meet is push/pull I am mentally trying to focus more on, well, pushing and pulling
Either way the trap bar is a fun workout.
I see that with allot of the bigger guys…
that they do “hypertrophy” work for the legs- because much of the squat training they do is
more glute and ham intensive…
Its good man.
I grew up with big dogs, and have a small dog now and I thank god for small poop…
kmc
[quote]kmcnyc wrote:
Either way the trap bar is a fun workout.
I see that with allot of the bigger guys…
that they do “hypertrophy” work for the legs- because much of the squat training they do is
more glute and ham intensive…
Its good man.
I grew up with big dogs, and have a small dog now and I thank god for small poop…
kmc[/quote]
The big dogs are fun, love them to death. However, as they get longer in the tooth, I do keep thinking that next round might be at least more ‘average.’ A friend was over with his pits the other day, one of which actually stayed with us for a few weeks as a puppy, and still tries to climb in my lap. I thought, hmmm, down the road, maybe a pit, or boxer, something that doesn’t crap bigger than I do…
a.m. 30 minutes elliptical
Bad dog owner last night, bailed on the walk. Stressful day at work, got home, cleaned basement, played with boy, had dinner, and was exhausted, decided to sit comatose on deck for 1/2 hour instead of walk the pooches, then watched Rescue Me.
Got a lot done in 55 minutes today:
Bent row 135 x 15, 225 x 10, 315 x 5, 355 x 5 (pr), 335 x 7, x7, 315 x 12
pulldown 4 sets 10 reps
hammer strength high row 3 x 10
then I curled in the squat rack: 45 x 20, 95 x 10, 135 x 10, 10
hammer curls 65s x 10, 75s x 8, 85s x 6
alt cable curls 5 x 12, real fast, light, these seem to really help my bicep tendinitis
db shrugs 2 x 15 w/130s
super setted with band pull aparts 2 x 20
face pulls 4 x 12
super setted with cable abs 4 x 15
When cleaning my basement last night I came across an old shiatsu machine my wife got a garage sale years ago. Gonna give that a go tonight on my rhomboids
last night walked dogs, 2 miles
this a.m. alarm was set for 5, usually hit snooze until half past. No go, some how I managed to knock the volume all the way down, rolled over at 5 to 6, no time for cardio. However, it is my off day, so I will probably work some in at lunch. Feel very sore from the bast few days. Especially forearms, my grip has been worked every day for the last 5 days to some extent.
Nice rows…
I grew up with labs, great danes, at one point I had 3 rednose pits.
now we have a tiny terrorist she is 13 15 pounds and takes no shit off anyone, more attitude then
any big dog. That and the tootsie roll sized poo is a bonus.
kmc
[quote]kmcnyc wrote:
Nice rows…
I grew up with labs, great danes, at one point I had 3 rednose pits.
now we have a tiny terrorist she is 13 15 pounds and takes no shit off anyone, more attitude then
any big dog. That and the tootsie roll sized poo is a bonus.
kmc[/quote]
KMC
Those little dogs can have quite the attitude. In fact, a chihuahua tried to attack my Am Bulldog on our walk last night. He was very confused.
[quote]kmcnyc wrote:
Nice rows…
I grew up with labs, great danes, at one point I had 3 rednose pits.
now we have a tiny terrorist she is 13 15 pounds and takes no shit off anyone, more attitude then
any big dog. That and the tootsie roll sized poo is a bonus.
kmc[/quote]
KMC
Those little dogs can have quite the attitude. In fact, a chihuahua tried to attack my Am Bulldog on our walk last night. He was very confused.
[quote]PeteS wrote:
daddyzombie wrote:
Ahhhhh, St. Bernard. That explains the 280lb dog, I had one as a kid growing up in Chicago, they’re very cool.
Great pics Pete! I guess I should stop complaining about some of my stress related issues.
whereabouts in Chi-town did you grow up DZ? Lived there after college, and it is where my wife is from. Spend a lot of time there. Actually we do the Chicago ‘vacation’ trip to Michigan pretty often. [/quote]
From the age of 13 till I graduated from Lane Tech, I lived on the Near North side, Armitage and Racine. About 1 mile West of Lincoln Park, about 2 miles N. of downtown. After high school, I went to Carbondale and attended SIU.
Awesome training Pete!
[quote]daddyzombie wrote:
PeteS wrote:
daddyzombie wrote:
Ahhhhh, St. Bernard. That explains the 280lb dog, I had one as a kid growing up in Chicago, they’re very cool.
Great pics Pete! I guess I should stop complaining about some of my stress related issues.
whereabouts in Chi-town did you grow up DZ? Lived there after college, and it is where my wife is from. Spend a lot of time there. Actually we do the Chicago ‘vacation’ trip to Michigan pretty often.
From the age of 13 till I graduated from Lane Tech, I lived on the Near North side, Armitage and Racine. About 1 mile West of Lincoln Park, about 2 miles N. of downtown. After high school, I went to Carbondale and attended SIU.
Awesome training Pete!
[/quote]
In my twenties I lived, well first in Wrigleyville, then got smart and had a great place just off Irving Park and Damon. Did you know a crazy mofo name Phil Chase that graduated Lane (All American I believe)?
Ran over to club to get my invoice for reimbursement, and do some cardio. I decided there was no way I was going to get on the elliptical/treadmill/bike. I have these at home, don’t mind doing them at home, but hate doing them at the gym. The last time I did the elliptical there I got stuck in front of a TV watching reruns of desparate housewives of Lifetime Network. My test levels dropped significantly.
So, after dinking around getting my invoice I went in search of ‘my’ sled. I haven’t used it for a month, but I call it ‘my’ sled because not many use it there. It wasn’t where it was supposed to be. Found out that one of the trainers used it last night. I tracked him down, located it, located TRX straps, and proceeded to do 25 minutes of pulling, dragging, and sprinting. After the last round of sprints with 135lbs on the thing I unhooked the straps, feeling great. Made it down the stairs to return straps and that when I suddenly had to stop and sit down just to keep myself from puking.
Love the sled, think I will continue to use until I feel it holding back progression. Which if I get my recovery in, should not be an issue.
The image of you on an elipitcal at a “gym” has made my night…
good work, and watch the sunburn…
in the land of OZ (Australia) I train very early or very late in summer and walk round the hammer throwing circle with a sun umbrella between throws.
hmmmm that one is probably a better image than you on the elipitcal…
Its great your gym has a sled and place to do sprints. I was reading some of your old post…you’re a strong mofo! Have a good weekend.
That sled work made my legs feel like wet noodles the rest of the day. Opted out of dog walk and hung out with the wifey on the deck instead last night. It was 86 outside, so the dogs weren’t too disappointed. At their size the heat can knock it out of them.
This a.m. got up on time, 30 minutes on elliptical while watching local news. All week it has been beautiful and sunny, the weekend looks to be cold and rainy. My lawn could use it, and it means more rest for me.
Lots of meetings at work today, but I will sneak off for DE bench at some point. And I pull tomorrow.
Also debating heavily what my meet schedule will be. The push/pull August 1st is my dream meet, but I really don’t want to spend the $$ on another membership, steep entry fees, etc. Due to lack of bonuses and overtime my income is down considerably this year, we are making it but just not as comfortably. It could be worse. But that means my fun money fund is lower than usual. There is, as I stated earlier, a good old unsanctioned PL meet that same day at a local Y. And also I have a new bench partner starting with me on Monday, he is a 42 year old meet virgin, so that might be a good one to break him in at. Then there is usually a really well run meet late September in a fed in which I have already paid my dues, and whose entry fees are more reasonable. There is also a new start up fed in town, going to check them out in a couple of weeks at their first meet to see what they are all about. Decisions, decisions.
[quote]ecogenx wrote:
Its great your gym has a sled and place to do sprints. I was reading some of your old post…you’re a strong mofo! Have a good weekend.[/quote]
Thanks Eco. It actually really surprised me when they got it. Some of the trainers there are fairly ‘enlightened’, and have real university S&C and/or hardcore gym backgrounds. The area to pull is not ideal, about 30 yards of astroturf. I was actually talking to one of the trainers about rigging something up so we can pull either on the gym floor or in the basketball court area. The ops manager is afraid it will scuff up his precious floor, so I am going to track down a carpet scrap and perhaps something like twist ties, and creat a ‘pad’ for it. This way a) it will be in the normal workout area, and more convenient and b) I will be able to do much longer drags and sprints.