[quote]PeteS wrote:
changed things around a little this week. For awhile I was trying to squat the day after benching, and my squat was suffering. Today instead I did upper back work. Intensity was lacking today, worn out from getting my money back (finally), didn’t eat enough earlier in the day, humidity, and my super duper preworkout stuff was sitting on my desk in my office, where I wasn’t today. Still not a bad session:
Bent row: 135 x 15, 225 x 10, 275 x 5, 315 x 5, 370 x 4, 315 x 12
At this point my ipod died and I was forced to listen to R&B and light hip hop for the remainder:
Pull downs: 205 x 12, 250 x 10, 310 x6, x 6.
Low pulley row 3 x 12 w/stack
EZ Curls 5 x 10-12
Rope hammer curls 5 x 10
Dumbell shrugs 3 x 15 w/125s supersetted with band pull aparts 3 x 15
Face pulls 3 x 12 supersetted with cable abs 3 x 12[/quote]
between you and Eco, i’m feel’n the need to do some rows. i haven’t rowed anything other than my fatass out of bed in a long time. maybe i’ll do some rows after deads on saturday.
[quote]PeteS wrote:
Lovin’ the rows. They are going up, and with them the deads the benching. Wierd, huh? BTW what kind of cheater shirt did you buy? [/quote]
i’ve always believed that my bent over row should be very close to my bench for everything to stay tight and under control.
i would have to dig it out of a closet but its an Inzer open back of some sort.
Really didn’t want to get out of bed this morning. My sleep patterns are screwed up, don’t think I got two consecutive hours. Still, got up early and did 30 minutes elliptical.
Should have staid in bed this morning. Nothing felt right in the gym. My left ankle has been feeling ‘unsupportive’ so I was a freaking nervous ninny walking out my squats. Plus, with lack of sleep, and my diet has been crap over the past week (not enouugh protein), I just wasn’t there.
Squat 135 x 5, 225 x 5, 315 x 5, 405 x 5, 495 x 5, 585 x 1. I wanted to just do 585 x 3 to keep with what I did a few weeks ago. On the walk out I hit the sides of the power rack, and lost all tightness.
Just because I am posting here next I did Zerchers from the pins:
225 x 5, 315 x 3, 365 x 1, 405 x 1. 40 lbs over last time, and felt I would have a lot more in the tank on a ‘good’ day.
Hack squats 4 x 8-10
Seated calve 4 x 10-20
Pull throughs 3 x 10
mowed lawn (40 min gpp) last night, ankle still feeling funky. Pin pointed that it started when I began wearing a different pair of shoes to work. No pain, it just literally feels like there is no connective tissue there.
Slept in until 6:20 this morning. Will do some sort of light cardio over noon.
[quote]PeteS wrote:
mowed lawn (40 min gpp) last night, ankle still feeling funky. Pin pointed that it started when I began wearing a different pair of shoes to work. No pain, it just literally feels like there is no connective tissue there.
Slept in until 6:20 this morning. Will do some sort of light cardio over noon. [/quote]
I told you not to wear the stilletto heels dude. But if you do, wear them with the fishnet stockings for added support.
On a serious note… what about an ankle brace (one of those thin cheap ones from drugstore are ok)… or some stengthening physio stuff? I wrecked my ankle pretty good a few years back playing hockey… after a couple of weeks of regular physio… used a 2x6 and a lacrosse ball underneath it… stood on it and just rolled the ball around under the plank to get the mobility and strengthen the tendons and ligaments. Don’t put all your weight on it at first, just get the movement going, and increase your weight on it as you see fit. Worked great for me and a couple of other guys I know.
[quote]bunny7568 wrote:
PeteS wrote:
mowed lawn (40 min gpp) last night, ankle still feeling funky. Pin pointed that it started when I began wearing a different pair of shoes to work. No pain, it just literally feels like there is no connective tissue there.
Slept in until 6:20 this morning. Will do some sort of light cardio over noon.
I told you not to wear the stilletto heels dude. But if you do, wear them with the fishnet stockings for added support.
On a serious note… what about an ankle brace (one of those thin cheap ones from drugstore are ok)… or some stengthening physio stuff? I wrecked my ankle pretty good a few years back playing hockey… after a couple of weeks of regular physio… used a 2x6 and a lacrosse ball underneath it… stood on it and just rolled the ball around under the plank to get the mobility and strengthen the tendons and ligaments. Don’t put all your weight on it at first, just get the movement going, and increase your weight on it as you see fit. Worked great for me and a couple of other guys I know.
[/quote]
I told you to quit following me around when I am in drag. Problem with the fishnets is all the hair sticks out:)
Thanks for the tip on the ankle stuff, will give a whirl. In fact, heading over to the gym in a few minutes to do some light cardio and then prehab rehab stuff. Seriously though wore my Doc Marten wing tips to work today and already ankle is feeling much better. Will be picking up a brace though today or tomorrow. Can’t stand to have another shitty squat day.
25 minutes on bike in commercial gym = hell, even when watching espn
external rotations 5 x 20-30
hanging abs 4 x 15
one legged calve raise 4 x 15 these felt alright at most ankles, I am really being a nancy
tons of upper body stretching
will do my best to stretch lower body and foam roll everything tonight
Just found out my gym is having a strongman comp sometime this summer. Might go after it depending on the timing. Not that I have any implements to train with. Could be interesting.
[quote]PeteS wrote:
Just found out my gym is having a strongman comp sometime this summer. Might go after it depending on the timing. Not that I have any implements to train with. Could be interesting. [/quote]
If your gym is holding the event - perhaps they have the implements hidden away and you could ask to borrow them for training?
This a.m. after hitting the snooze a few times I managed to get up and do the elliptical for 25 minutes. Then had a turtle head popping out, so cut it at that. DE Bench later, then on to open new bank account. Oh, I suppose I will work a little too.
DE Bench today. Trained with one of the trainers there. He competes in the 165 class. We had to adjust the bar weight quite a bit:)
DE Bench 9 sets of 3 with 3 different grips, 250 lbs bar weight plus chains
Rack lock outs. Picked a height that was a lock out for him, but just two inches off the chest for me. These were really tough, at that level with the bar static I had a hard time getting it moving. I worked up to 405 for 3.
DB Inclines 3 x 12 w/100s
Rolling extensions (first time I’ve done these) 3 x 6 w/60s. Will up the weight next time.
machine lateral raise 5 x 10-20
FYI finally feeling in the groove for the first time in a few days. Stress of the fraud, and scrambling to pay those we owe, eff’d with me big time. By next week should be getting back to normal with everything.
[quote]PeteS wrote:
DE Bench today. Trained with one of the trainers there. He competes in the 165 class. We had to adjust the bar weight quite a bit:)
DE Bench 9 sets of 3 with 3 different grips, 250 lbs bar weight plus chains
Rack lock outs. Picked a height that was a lock out for him, but just two inches off the chest for me. These were really tough, at that level with the bar static I had a hard time getting it moving. I worked up to 405 for 3.
DB Inclines 3 x 12 w/100s
Rolling extensions (first time I’ve done these) 3 x 6 w/60s. Will up the weight next time.
machine lateral raise 5 x 10-20
FYI finally feeling in the groove for the first time in a few days. Stress of the fraud, and scrambling to pay those we owe, eff’d with me big time. By next week should be getting back to normal with everything. [/quote]
Nice session, Pete!
Is the bank not working with you at all? You notified them of the fraudulent activity as it was happening…
[quote]PeteS wrote:
DE Bench today. Trained with one of the trainers there. He competes in the 165 class. We had to adjust the bar weight quite a bit:)
DE Bench 9 sets of 3 with 3 different grips, 250 lbs bar weight plus chains
Rack lock outs. Picked a height that was a lock out for him, but just two inches off the chest for me. These were really tough, at that level with the bar static I had a hard time getting it moving. I worked up to 405 for 3.
DB Inclines 3 x 12 w/100s
Rolling extensions (first time I’ve done these) 3 x 6 w/60s. Will up the weight next time.
machine lateral raise 5 x 10-20
FYI finally feeling in the groove for the first time in a few days. Stress of the fraud, and scrambling to pay those we owe, eff’d with me big time. By next week should be getting back to normal with everything. [/quote]
250lb and chains for speed work. that’s pretty damn good.
[quote]soldog wrote:
PeteS wrote:
DE Bench today. Trained with one of the trainers there. He competes in the 165 class. We had to adjust the bar weight quite a bit:)
DE Bench 9 sets of 3 with 3 different grips, 250 lbs bar weight plus chains
Rack lock outs. Picked a height that was a lock out for him, but just two inches off the chest for me. These were really tough, at that level with the bar static I had a hard time getting it moving. I worked up to 405 for 3.
DB Inclines 3 x 12 w/100s
Rolling extensions (first time I’ve done these) 3 x 6 w/60s. Will up the weight next time.
machine lateral raise 5 x 10-20
FYI finally feeling in the groove for the first time in a few days. Stress of the fraud, and scrambling to pay those we owe, eff’d with me big time. By next week should be getting back to normal with everything.
Nice session, Pete!
Is the bank not working with you at all? You notified them of the fraudulent activity as it was happening…[/quote]
Working with us? ha ha ha. They supposedly froze our account, reversed the charges, then 48 hours later let more go through to the point of depleting savings as well (savings set up as overdraft protection). This fine institution, which I will fictionalize and call US Wank, then stated there was nothing we could do. Now after filing complaints with the BBB and attorney general, we finally got our cash refunded, and today opened a new account with a nice, small, virtually next door credit union. Good by big bank.
[quote]maraudermeat wrote:
PeteS wrote:
DE Bench today. Trained with one of the trainers there. He competes in the 165 class. We had to adjust the bar weight quite a bit:)
DE Bench 9 sets of 3 with 3 different grips, 250 lbs bar weight plus chains
Rack lock outs. Picked a height that was a lock out for him, but just two inches off the chest for me. These were really tough, at that level with the bar static I had a hard time getting it moving. I worked up to 405 for 3.
DB Inclines 3 x 12 w/100s
Rolling extensions (first time I’ve done these) 3 x 6 w/60s. Will up the weight next time.
machine lateral raise 5 x 10-20
FYI finally feeling in the groove for the first time in a few days. Stress of the fraud, and scrambling to pay those we owe, eff’d with me big time. By next week should be getting back to normal with everything.
250lb and chains for speed work. that’s pretty damn good.
[/quote]
Thanks MM, from you that means a lot. I am finally getting close to where I was at pre injury, and now with much better PL form. Each rep was real fast and I felt very tight. Happy as hell with my bench. My squat is starting to deteriorate I feel though.
[quote]SteelyD wrote:
Nice bench work Pete! I’m following everyone’s bench training very closely these days. I want 300 by the end of the year.[/quote]
Friday night GPP walked around municipal carnival and parade. 96 degrees I think. Am making up for the calorie depletion with pizza and beer. Oh well. Kid had a great time, he was real into it. More alert and expressive every day, love the toddler age.
On a side note, any one seen the videos on youtube of Mike Siegler? Met him a couple times, helluva nice guy, and he just benched 600 raw in a ‘kinda sanctioned’ meet. There is a training video of him benching 605 for 2. Animal. Plain and simple.
