[quote]GMH454 wrote:
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…
[/quote]
glad to make your night.
DE Bench worked up to 225 plus minis for triples, at the end of set 7 one of the bands snapped! They are only a few months old. Finished off with 2 sets of three at 245, straight weight.
Press from pins. I think I set the pin one higher than previous weeks. 315 x 5, 365 x 5, 405 x 5, 455 x 5. I had some serious ‘pissed off’ strength at this point.
Dumbell incline 3 x 10 w/100s.
Machine laterals 4 x 10-20 supersetted with machine rear delt 4 x 10
rope downs super setted with rope extensions 4 x 20 each
Hanging leg raise 4 x 15-20
Sending the band in, if they find it defective they will send a new one. Do have a set of chains to use for next weeks DE at least.
Trying my best to map out my training plan for the next few months. June I want to try to push the envelope with volume and conditioning, July focus on narrowing down and implementing for a decent 8/1 meet. We shall see how this unfolds.
Slept in, had breakfast, hung out with fam, then a shake, then went in for DL day. Brought the little one with to play in the child care.
Rack pull, 4 pin. 135 x10, 225 x 5, 315 x 5, 405 x 5, 495 x 5, paged to change poopy diaper while already chalked up, changed said diaper than did 585 x 5, 675 x 3, 735 x 1. PR for this cycle anyway. Had a lot more in the tank. Will try heavier weight in two weeks. And more reps at 675.
Sumo dk, 110k x 5, 150k x 5, 190k x 5, 210k x 5. These are moving up, felt much more natural.
Close stance GMs, 4 x 12 @ 225, about 40 second rest between sets, real tight and light.
Shrugs 315 x 10, 405 x 10, 495 x 10, 585 x 12
One legged leg press, 3 x 10-15 Was going to do lunges or step ups, but, well, did these instead.
Standing calve 4 x 10-20, 300lb stack
Back extenstion 4 x 10-15
Standing cable abs 4 x 10-15
Raining outside, but will be grilling bone in ribeyes with a side of crab clusters tonight.
Today: NOTHING. naps, grocery shopping, relaxing on couch. Body says ‘thank you’
Nice lifting Pete! You are a strong dude! Would have been funny seeing you chalked up and changing a diaper!
am 25 minutes elliptical, heavy bench tonight
[quote]bunny7568 wrote:
Nice lifting Pete! You are a strong dude! Would have been funny seeing you chalked up and changing a diaper![/quote]
as are you congrats on your meet
ME Bench
First session in 3 weeks with my bench coach, and John, who we are going to get ready to do a meet with me 8/1. He helped load and spot tonight. Usually we have a few others but the timing was off tonight for the usual group, so I cut it short by a couple of sets due to lack of spotters.
Raw bench for warm up. bar x million, 135 x 10, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 3
Add loose shirt, 4 board: 405 x 5, 455 x 3, 475 x 3. I am no longer a board virgin. This is where we cut it short, the 475 was flawless, although still fatiguing. I didn’t want to leave one guy trying to upright row 500+lbs.
Floor press. 275 x 5, 315 x 5, 345 x 5
Pressdowns with mini wrapped around back 5 x 10-20
Hammer Strength military 5 x 12
Last two movements ‘RE’ work, i.e. about 40 seconds rest between sets, mostly for recovery and work capacity.
That was it. Squat tomorrow.
Reflections on tonight: happy with the 365 x 3 raw, as haven’t tried that in awhile. Wish I would have been able to push the board work a little higher. Always next week. But it is always nice to lift a heavy weight and still feel some in the tank. The floor presses were a good answer to finish the fatigue. Going to have some fun experimentation tomorrows session.
So decision has been made. Due to economics I will be entering backyard meet on 8/1 instead of the sanctioned one. Less stress, etc. Then will be doing another meet late September in the federation where I have already paid my dues. I might enter in bench only, saving me from having to purchase a new squat suit, instead getting a tighter shirt as I work to learn this part of the gear better. Then probably take a break, get a squat suit, and prepare for full meets early next year. Will still do push/pull 8/1, DL unequipped, bench in loose shirt. Hell, I might even squat with knee wraps that day, make it a partially equipped meet.
Squats 135 x 10, 225, x 5, 315 x 5, 405 x 5, 475 x 5, 555 x 5
No spotter today, was tempted to cut the set short but figured what was the worst that could happen.
Next tried Zerchers from the pins, about the start position of my dl
225 x 5, 315 x 3, 3 room for improvement there. Felt unbalanced, but focuses on keeping tight.
DE DL 5 x 1 @ 365, each one super fast w/40 seconds rest between sets
Hack squats 450 x 10, 540 x 8, 630 x 5, 450 x 12
Ab machine 5 x 10
It required a half dozen ibuprofen to even get in the gym today after benching last night, rhomboids were trashed. But my arch is improving quickly.
This evening took the dogs for 2.5 mile walk. Thanks to the rain the last few days the mosquitos are starting to swarm.
[quote]PeteS wrote:
Squats 135 x 10, 225, x 5, 315 x 5, 405 x 5, 475 x 5, 555 x 5
No spotter today, was tempted to cut the set short but figured what was the worst that could happen.
Next tried Zerchers from the pins, about the start position of my dl
225 x 5, 315 x 3, 3 room for improvement there. Felt unbalanced, but focuses on keeping tight.
DE DL 5 x 1 @ 365, each one super fast w/40 seconds rest between sets
Hack squats 450 x 10, 540 x 8, 630 x 5, 450 x 12
Ab machine 5 x 10
It required a half dozen ibuprofen to even get in the gym today after benching last night, rhomboids were trashed. But my arch is improving quickly.
This evening took the dogs for 2.5 mile walk. Thanks to the rain the last few days the mosquitos are starting to swarm. [/quote]
Damn Pete - that’s a strong stomach to go with a super strong body. 6 IBs would tear the hell out of me.
Nice session!
am 30 min cardio, lots of meetings
[quote]PeteS wrote:
(ever pulled a sock out of 140lb dogs ass???) [/quote]
Yes actually, also have had the pleasure of finding my newborn daughters’ hospital beanie out back in the shape of a turd. Damn dog!
[quote]inkaddict wrote:
PeteS wrote:
(ever pulled a sock out of 140lb dogs ass???)
Yes actually, also have had the pleasure of finding my newborn daughters’ hospital beanie out back in the shape of a turd. Damn dog![/quote]
Ha! while wife and kid were on a trip to the inlaws a few months back I caught them getting at my little boys laundry. It wasn’t one of my prettiest moments as a dog owner.
[quote]soldog wrote:
PeteS wrote:
Squats 135 x 10, 225, x 5, 315 x 5, 405 x 5, 475 x 5, 555 x 5
No spotter today, was tempted to cut the set short but figured what was the worst that could happen.
Next tried Zerchers from the pins, about the start position of my dl
225 x 5, 315 x 3, 3 room for improvement there. Felt unbalanced, but focuses on keeping tight.
DE DL 5 x 1 @ 365, each one super fast w/40 seconds rest between sets
Hack squats 450 x 10, 540 x 8, 630 x 5, 450 x 12
Ab machine 5 x 10
It required a half dozen ibuprofen to even get in the gym today after benching last night, rhomboids were trashed. But my arch is improving quickly.
This evening took the dogs for 2.5 mile walk. Thanks to the rain the last few days the mosquitos are starting to swarm.
Damn Pete - that’s a strong stomach to go with a super strong body. 6 IBs would tear the hell out of me.
Nice session![/quote]
Thanks SD, the ibs were spaced by two hours, but my gut is super strong to most things…
Up back day, spaced inbetween a really busy work day. Did:
Bent row: 135 x 10, 225 x 5, 275 x 5, 315 x 5, 355 x 5… tried really hard to break last weeks PR, but just met it. After the last two sessions though not disappointed. Finished with 3 sets of 6 with 335.
Pulldowns wide 205 x 10, 250 x 10, 305 x 10
V Grip to chest 4 x 10 @ 250, short rest
Barbell curls 45 x 20, 95 x 10, 135 x 10, 8, 10
Reverse curls 3 x 10
Preacher 3 x 8
alt cable 3 x 10
DB shrugs 3 x 12 @ 130s
face pulls s/s w standing cable abs 4 x 10-12 each
Tonight, 1.5 mile walk with dogs, humid out, got to them fast.
Today: wife forced me to have a hangover today, so skipped a.m. cardio. Went into the gym around noon, and sweated out the evil:
Sled pulls, straps around ankles. 5 minutes of hell
sled sprints, straps over shoulders in ‘crunch position’ 20 minutes of interval hell.
The sprints left my upper abs instantly sore and legs like jello. Or wet noodles. Or whatever. The pulls around the ankles really seem to help my hips and lower abs.
Contemplated getting on the stationary bike and watching ‘Desperate Housewives’ on lifetime, instead did hanging leg raises, 5 x 20, calves 5 x 20-30, that hip machine only hot fitness chicks and not fat powerlifters should be on, 3 x 30, and side bends 3 x 15. And BS’d with a couple of bodybuilder friends until it was time to go.
Preview of tomorrow: a.m. cardio, DE bench, first time with chains if my ‘arrangement’ works out. Then dog walk after work. Saturday heavy DL. Little carbs all week (I am an easy drunk when carb depleted) but will start ramping it up tomorrow night.
Lookin’ good brother! Some serious work goin’ on in this log… whew!