Congrats on the PR, OP! The 1st one to draw blood in the MP race! Don’t forget to post in the thread.
Hopefully this starts a snowball effect!
Scott - Standing - Off chest level rack pins - strict press.
Deload Week:
Shower
Stretch the Hammies
Walk the dog
Eat
Nap
Punch the keyboard
Lunch
Network with a few folks
Mow the lawn
BBQ
Adult Beverages
Have a cigar
I really dislike deload weeks.
Yeah I know I could make it more productive.
Reviewed my workout template again, studied alternatives like westside, sheiko and going back to BBB with a little twist.
Good looking MPs’. I’m hoping to hit 1000 by the end of the year. I understand about the unemployment. Still there. Might get on with ATT. If not I have a friend that put me in for some jobs in the middle east. Maybe something in Kuwait or Afganistan. Time will tell. Things will shake themselves lose, just not sure when.
205? Thats doing big work right there.
UN - Best wishes on the job front. The overseas stuff is big money but still very risky. I’d consider it if I were single. My son is in Afghanistan right now and I worry every day.
Thanks Joe. Its nice when another milestone falls.
C8/W1
BW 191 - I just can’t seem to gain weight in the summer. Lost 5 lbs in the last couple of months.
Deadlift Day:
Warmup - static stretching, foam rolling, cleans with 135.
135 x 8
185 x 5
Working Sets Conventional:
225 x 5
255 x 5
295 x 8
Extra sump’ins
225 x 5 x 3 Sumo
Pendlay Rows
135 x 10 x 3
Rack Pulls - Below the knee
225 x 5
315 x 5
365 x 1
315 x 5
Various Calf work - seated, standing and leg press
I was really out of gas today. Felt strong like I could do more reps, but terribly winded. Just couldn’t get enough oxygen during the sets. Back is letting me know I had a good workout though.
Think its my crappy diet and lack of good sleep.
Readjusted my maxes downward slightly on bench and squats to account for the plateau. We’ll see if that helps me get out of the rut.
OP, you would surprised what 6-8 hours of sleep will do for you. I am finally sleeping about 7-8 and am seeing some results(more engergy, better physique)
Nice work, OP. And I agree with UN, getting in some good sleep will work wonders. Getting it in, though, can be a workout in itself.
The one and only power rack in my gym is sacred and usually gets the respect it deserves. I’m usually very mindful of people needing it because I’ll spend half my workout in it.
So when this tall, lanky dude who looked relatively fit asked me how many sets of rows I had left, I told him “just one” and although I still wanted to do either good mornings, or rack pulls I hurried along to free it up. I didn’t need to be doing Pendlays in there anyway, but we only have one full length bar. Ah hell, it was convenient at the time.
As I walked out I told him, “its all yours” and went about doing some calf work.
The dude was a crossfitter and started doing jumping jacks in the damn thing. Then did some kind of one arm dumbell curl lunging routine. Finally he did some pull ups using his feet on the bar to help himself on each rep.
Sacrilege I tell ya, pure sacrilege.
As I was watching I started getting pissed because he clearly wasn’t using it. I walked up and looked up in his face and said, “When are you going to start using the power rack, because if you aren’t I still have some work to do in here”. I didn’t swear, was kinda nice, but pissed.
He offered to let me work in so I started doing rack pulls and he left.
I haven’t done that in a long time but…The rack is sacred and deserves respect.
End rant.
Next time I’m going to overhead press his lanky 6’4, 200lb cross fit ass.
For reps.
Sometimes I get cranky after deadlifts.
Its PDS - Post Deadlift Syndrome.
I gave up on giving up the rack in the gym a long time ago. Once awhile back some skinny runner in too short shorts kept coming in between my sets of rack pulls and doing kipped chins. His ball sack was hanging out. Never again will I let this happen…
I’m with Pete. I worked long enough and hard enough that when I am in the Rack i own it. If they ask me how many sets I have I just tell them 8-10 and they move on. Good work in here OP
Thanks for the advice. I’m going to be more protective of the shrine for now on.
Today I walk in, glance at the rack and a kid is doing full bar curls with fivers on it. Awesomeness.
C8/W1
BW 193
Bench Day
Bench Press:
Warmup then working sets
205 x 5
250 x 5
275 x 6
225 x 5 x 3
Dips:
BW x 15 x 3
Inclines:
135 x 10 x 3
Pull Ups:
20 over 4 sets
Cable Flys:
60 x 10 x 3
Somebody started grabbing weights off the rack while I was doing my money set. Pretty sure I had another rep but broke my focus. No biggie.
Do you guys ever offer unsolicited help for teens who are genuinly trying but their form is so bad they are going to get hurt at some point? I usually keep to myself, but couldn’t help saying something to some kids doing squats with way to much weight in the smith machine.
I tend to stay away from helping or talking to people if I can help it. If I am asked I will give advice, if no, I just let people do what they do. I also havent seen too many people doing something wrong. Nice lookin bench.
Yeah, I gotta get back in the zone and stop watching others.
C8/W1
Squats:
bar x 20
135 x 10
185 x 5
205 x 5
250 x 5
280 x 5
280 x 4
225 x 5
225 x 5
Good Mornings:
135 x 10
135 x 10
165 x 10
Standing and seated Calf work
Back is still sore from deads on Monday but I don’t think it effected me too much.
I’m just a weak little butterbar.
Been cruising your log OP, Congrats on the 1000!! ( sorry I am so late) and as usual just consistent solid work going on in Texas…well done…
Thanks for stopping by OG - preciate the comments.
C8/W1
BW 194
Mili’s:
95 x 10
135 x 5
145 x 5
165 x 7
135 x 8
135 x 5
135 x 5
Dips:
BW x 15
BW x 15
BW +45 x 10
Preacher Curls:
3 sets of 10 up to 85
Pull Ups:
5 sets for 30 total
Ab Raises till I couldn’t do any more.
Hoping to see a PR this cycle in something - anything.
Your training looks good. I’m sure a pr is right around the corner. Hey aslong as the lifts do not start going backwards, then you gotta remain positive.
OMP-
Good work over here-- not bad for quarter reps, fudged numbers, and stunt doubles!!
Thanks Steely - some kids just don’t have clue bout old man powers.
C8/W2
BW 192
Deadlift Day
Trap Bar Deads - Fat Grip
135 x 10
225 x 5
240 x 5
270 x 3
315 x 3
Conventional Deads
305 x 8 (PR - Wooo Hooo)
330 x 5
330 x 3 Sumo
Rack Pulls
5 x 295
5 x 345
4 x 375
Pendlay Rows
135 x 10 x 3
Calf Work
I drug out our old rusty Trap Bar to warm up. The handles sit about 3 inches above the bar and the grips are fat. Really gave my forearms a workout. Couldn’t keep my grip on the last set.
I was surprised by the PR because I was in no mood to hit the gym today. I’m starting to feel stronger on deads…finally!
Congrats on the PR, thats got to feel good.