Today: a.m. 30 minutes elliptical. Really took 40 or 45 minutes. 5 Minutes in could hear toddler was up. Got yogurt drink, changed diaper, and put in ‘Lady and the Tramp’ and completed next 25 minutes with several hug breaks.
Afternoon: DE Bench. bar x 1000, 135 x two sets of twenty, 185 two sets of 5, all concentrating on set up with PVC under low back, elbows tucked etc. Then straight weight 245 3 x 3 close grip, 245 3 x 3 pinky on ring. My new trainer buddy JR showed up with chains, reduced bar weight to 225 plus chains, 60 or 80 pounds (whatever the standard elitefts basic package is) and did 6 sets of 3. Only did this much to adjust how much of the chains were on the floor when bar was to chest.
Rack lock out presses: Moved the pin down two from last week. I think I discovered a sticking spot. Plus I forgot my iPod and Celine Dion wasn’t ramping me up. 315 x 5, 405 x 3, 3, and finally 5 as I got the groove going from that position. I need to start marking down what pin I am doing these from.
At this point I realized I had already spent a shit load of time in the gym, and didn’t want my boss sending out a search party. In 15 minutes I did:
Hammer Strength Incline 5 x 12
Front raises with plate 3 x 20-30
supersetted with
machine laterals 3 x 10-15
Rope downs 3 x 20
Rope extenstion 3 x 20
close grip push ups 3 x 15
all as a tri set.
20 sets in 15 minutes. I was so damn swole, bro, I could barely pull my shirt off…lol.
Today: woke up generally feeling like ass. Did some light yard work after breakfast, stopped over at neighbors around noon for the 1 year olds Bday, had a burger. Walked back and laid some pavers and realized by low back was feeling tight. Today was DL day. Oh well. Also noticed burger wasn’t sitting too well.
Went to gym, and my schedule had me pulling 585 for 3. Well, if I am going to get to 700lb dl soon I need to step things up I decide. I worked up to what was abouty 601lbs in combination of pound and kilo plates. Rep one, fine, rep two fine. Halfway up rep three that damned burger tried to work its way out. I dropped the bar at that point. Followed up with 250kg (551 lbs) for a set of 5, PR.
Wide stance GMs worked up to 365 x 5. Low back fried at this point.
Shrugs worked up to 495 x 20.
Left the gym. My weekend gym doesn’t have a sled to pull, and as a) I am a dedicated follower of fashion and b) I live in a hilly area, I went to run this mammoth hill. 6 trips up today, on the 3rd that burger finally fought its way out. I just kept going. Will do 10 next weekend.
That was it for training today. Doesn’t look like a lot, but it was more than enough.
Wow I feel weak now. 600 for two reps!! You are a bad mofo.
When my first son was real little I hung a swing from the rafters in the basement and would push him between sets. When he was a bit older I let him roam while I liftd. One day I was warming up on the bench with 225 and he came over and punched me in the nuts. I was quite surprised and glad it was only 225.
[quote]ecogenx wrote:
Wow I feel weak now. 600 for two reps!! You are a bad mofo.
When my first son was real little I hung a swing from the rafters in the basement and would push him between sets. When he was a bit older I let him roam while I liftd. One day I was warming up on the bench with 225 and he came over and punched me in the nuts. I was quite surprised and glad it was only 225.[/quote]
Thanks Eco. I really think the triple would have gone off if a) I hadn’t eaten that damn burger before training, I try to keep my pre-training food more on the ‘light’ side and b) if I hadn’t both trashed by back with DE bench the day before and also laid a bunch of pavers in the backyard. Oh well.
Nice work Petey! Question for ya… cardio work/ sled pullin’ etc… think I should incorporate some of this stuff into my training? What are your thoughts on this? I have actually cut out most (all) cardio in hopes of getting nothing but stronger.
[quote]PeteS wrote:
maraudermeat wrote:
read through your thread. you are a very strong hoss!! i’ll be watching as you prepare for your meet.
Thanks MM, I got some catching up to do with you:) your raw bench work makes me feel ‘physically challenged’ [/quote]
it’s slowly coming back up. it’s been slow going since i dropped that bar on my chest a few months ago. I’m finally all healed up and heading into my preparation for the Worlds in October. I’ll be happy with anything above 1800 at the Worlds.
i’m starting a new bench cycle tomorrow. i’ll be doing a four week minicycle starting with 3 board, then one full ROM bench set around 90% of my max then follow up with speed band bench.
[quote]bunny7568 wrote:
Nice work Petey! Question for ya… cardio work/ sled pullin’ etc… think I should incorporate some of this stuff into my training? What are your thoughts on this? I have actually cut out most (all) cardio in hopes of getting nothing but stronger.[/quote]
I used to shy away from cardio entirely when getting stronger. But at 275 and pushing 40, well, I can’t anymore. The ‘easy’ cardio (walking dogs, elliptical, bike, walking treadmill on an inlcine) you should be able to do most days w/o it impacting your training weights.
The harder cardio (sled pulling, running hills, tire flipping), well that I am still trying to figure our how to just make it compliment the strength training. Right now the plan is on Saturdays, my main heavy DL day, I will run hills. On Thursday, an ‘off and accessory day’ I will pull sled. 2 sessions x 20 to 30 minutes each should not stall my strength gains. But we shall see. If by end of June it is slowing me down I will alter.
I also have the ‘shoe tie’ measure. As soon as it is hard for me to tie my shoes, I step up the cardio, plain and simple.
[quote]maraudermeat wrote:
PeteS wrote:
maraudermeat wrote:
read through your thread. you are a very strong hoss!! i’ll be watching as you prepare for your meet.
Thanks MM, I got some catching up to do with you:) your raw bench work makes me feel ‘physically challenged’
it’s slowly coming back up. it’s been slow going since i dropped that bar on my chest a few months ago. I’m finally all healed up and heading into my preparation for the Worlds in October. I’ll be happy with anything above 1800 at the Worlds.
i’m starting a new bench cycle tomorrow. i’ll be doing a four week minicycle starting with 3 board, then one full ROM bench set around 90% of my max then follow up with speed band bench.
[/quote]
What have you done mostly for recovery and repair? I have found upper body injuries some how more long lastingly disabilitating (if that makes sense) than lower, mainly because of the loose nature of the shoulder joint.
Walked dogs through doggy death march (after they had really pissed me off): 35 minutes.
Then we had a baby sitter, went and saw the band the Aggrolites play near the U of M campus, and danced for the first time in years. Legs were so sore from yesterday and today I will have no guilt skipping elliptical tomorrow. Also saw a ton of old friends, good times all around. Oh, and day off work tomorrow, bench in the p.m.
[quote]PeteS wrote:
bunny7568 wrote:
Nice work Petey! Question for ya… cardio work/ sled pullin’ etc… think I should incorporate some of this stuff into my training? What are your thoughts on this? I have actually cut out most (all) cardio in hopes of getting nothing but stronger.
I used to shy away from cardio entirely when getting stronger. But at 275 and pushing 40, well, I can’t anymore. The ‘easy’ cardio (walking dogs, elliptical, bike, walking treadmill on an inlcine) you should be able to do most days w/o it impacting your training weights.
The harder cardio (sled pulling, running hills, tire flipping), well that I am still trying to figure our how to just make it compliment the strength training. Right now the plan is on Saturdays, my main heavy DL day, I will run hills. On Thursday, an ‘off and accessory day’ I will pull sled. 2 sessions x 20 to 30 minutes each should not stall my strength gains. But we shall see. If by end of June it is slowing me down I will alter.
I also have the ‘shoe tie’ measure. As soon as it is hard for me to tie my shoes, I step up the cardio, plain and simple. [/quote]
Oh, BTW, you are one of the few people I will allow to call me ‘Petey’.
[quote]PeteS wrote:
maraudermeat wrote:
PeteS wrote:
maraudermeat wrote:
read through your thread. you are a very strong hoss!! i’ll be watching as you prepare for your meet.
Thanks MM, I got some catching up to do with you:) your raw bench work makes me feel ‘physically challenged’
it’s slowly coming back up. it’s been slow going since i dropped that bar on my chest a few months ago. I’m finally all healed up and heading into my preparation for the Worlds in October. I’ll be happy with anything above 1800 at the Worlds.
i’m starting a new bench cycle tomorrow. i’ll be doing a four week minicycle starting with 3 board, then one full ROM bench set around 90% of my max then follow up with speed band bench.
What have you done mostly for recovery and repair? I have found upper body injuries some how more long lastingly disabilitating (if that makes sense) than lower, mainly because of the loose nature of the shoulder joint.
[/quote]
i’ve been lucky with the shoulders… no problems. as for the chest, i basically just kept the poundages low and worked back as pain would allow.
the worst injury i had was a badly torn adductor. that took a full year to recover from.
[quote]PeteS wrote:
PeteS wrote:
bunny7568 wrote:
Nice work Petey!
Oh, BTW, you are one of the few people I will allow to call me ‘Petey’. [/quote]
LOL! No disrespect intended, I have a good friend named “Peter” who I have known since we were 5 years of age. I have always called him Petey since a kid, and am the only one who does. Force of habit, and I apologize.
He (my friend) does not even allow people to call him “Pete”… but on the same note, he also calls me “Kevie” (my name is Kevin)… and likes to call me “Bunny”, especially in public when he knows it will get people’s attention.
Thanks for the reply with regards to cardio… I am not going to fool around and introduce anything new right now this close to the meet. After though, I think the sled pulling and hill sprints look cool. I really notice a difference lately in my level of conditioning though.
[quote]PeteS wrote:
bunny7568 wrote:
Nice work Petey! Question for ya… cardio work/ sled pullin’ etc… think I should incorporate some of this stuff into my training? What are your thoughts on this? I have actually cut out most (all) cardio in hopes of getting nothing but stronger.
I used to shy away from cardio entirely when getting stronger. But at 275 and pushing 40, well, I can’t anymore. The ‘easy’ cardio (walking dogs, elliptical, bike, walking treadmill on an inlcine) you should be able to do most days w/o it impacting your training weights.
The harder cardio (sled pulling, running hills, tire flipping), well that I am still trying to figure our how to just make it compliment the strength training. Right now the plan is on Saturdays, my main heavy DL day, I will run hills. On Thursday, an ‘off and accessory day’ I will pull sled. 2 sessions x 20 to 30 minutes each should not stall my strength gains. But we shall see. If by end of June it is slowing me down I will alter.
I also have the ‘shoe tie’ measure. As soon as it is hard for me to tie my shoes, I step up the cardio, plain and simple. [/quote]
I’m in the same boat. I’ll be 40 in August. I was 270 at 5’9’’ which is good for powerlifting but everything else health wise was suffering. So I’m trying to balance getting stronger while improving over all health.
[quote]bunny7568 wrote:
Nice work Petey! Question for ya… cardio work/ sled pullin’ etc… think I should incorporate some of this stuff into my training? What are your thoughts on this? I have actually cut out most (all) cardio in hopes of getting nothing but stronger.[/quote]
Hey Pete,
I can help out here.
If you have access to a sled do it right after your training sessions. On lower days you can go heavy on sled and make it an accessory lift go for 6 trips with a heavy load and on upper body days go light and go for time - 20 min pulling no more than 25lbs on sled. We all need to do cardio and it actually helps you get stronger because you get fitter allowing more vloume or intensity in your training.
If no sled - skip and progress to sprints on lower days.6-10 sprints 40 yards long. On upper days steady state cardio is your best bet.
[quote]FISCHER613 wrote:
bunny7568 wrote:
Nice work Petey! Question for ya… cardio work/ sled pullin’ etc… think I should incorporate some of this stuff into my training? What are your thoughts on this? I have actually cut out most (all) cardio in hopes of getting nothing but stronger.
Hey Pete,
I can help out here.
If you have access to a sled do it right after your training sessions. On lower days you can go heavy on sled and make it an accessory lift go for 6 trips with a heavy load and on upper body days go light and go for time - 20 min pulling no more than 25lbs on sled. We all need to do cardio and it actually helps you get stronger because you get fitter allowing more vloume or intensity in your training.
If no sled - skip and progress to sprints on lower days.6-10 sprints 40 yards long. On upper days steady state cardio is your best bet.
[quote]bunny7568 wrote:
FISCHER613 wrote:
bunny7568 wrote:
Nice work Petey! Question for ya… cardio work/ sled pullin’ etc… think I should incorporate some of this stuff into my training? What are your thoughts on this? I have actually cut out most (all) cardio in hopes of getting nothing but stronger.
Hey Pete,
I can help out here.
If you have access to a sled do it right after your training sessions. On lower days you can go heavy on sled and make it an accessory lift go for 6 trips with a heavy load and on upper body days go light and go for time - 20 min pulling no more than 25lbs on sled. We all need to do cardio and it actually helps you get stronger because you get fitter allowing more vloume or intensity in your training.
If no sled - skip and progress to sprints on lower days.6-10 sprints 40 yards long. On upper days steady state cardio is your best bet.