[quote]username42 wrote:
So what is the new gear supposed to do? Is it ribbed for her pleasure?[/quote]
LOL - Well I don’t think pleasure is the operative word with these things.
^Just the thought of that little woman with that big roller makes me laugh and cringe at the same time.
The Blue Beast arrived today and I had to jump on it after mowing my steep yard. It’s a trigger point seeking, rubber thumb grinding roll of pure torture. Dave Tate would weep, as did I.
W1/C2
Deadlifts:
bar x 10 x 3
135 x 5 x 2
Working sets:
185 x 5
205 x 5
230 x 10
Finishers
275 x 1
295 x 1
Krocs
70 x 10 x 3
All I had time for and I’m super happy I pulled everything but my back.
Tweaking my program today. Something I have to do every 2 or 3 weeks because comeback gains are a lot faster than regular gains.
After taking 10 months off, I lost about 30% of max strength. I reset my 5/3/1 maxes to 30% of my previous levels.
After a month, I’m gaining back pretty fast. Looks like I’ll end September around 20% my previous maxes. If the trend continues I’ll start hitting PR’s again in December. 10 months off, 5 months to get it all back.
For the record, PR’s would be:
Bench 350, Squat 360, MP 215, Dead 405. I know for a lot of you, those are warm up numbers, but they would be lifetime PR’s for this lightweight.
Hummm, I don’t see any high rep squats…as in 52? I think you will be back to previous levels before you think and hitting PR’s around Turkey Day… I want a Blue Beast!!
There will be a day for 52 reps, and it may take me all day under the bar.
The Blue Beast is now officially my best friend. I swear at it, laugh, cry and even punch it. I highly recommend. There is another version that is black and even more rigid. Not sure what to call that one.
Thanks for the well wishes, I sure hope so.
Rumble roll
3mi dog walk in the canyons.
Your PR numbers look pretty good to me.
[quote]username42 wrote:
Your PR numbers look pretty good to me.[/quote]
Thanks - The PR’s seem like a long way away right now.
If anyone feels like taking a little time off, like 6 months to a year to heal up, keep in mind you will return to the place you are right now in 9 to 18 months. Major injuries are a different story. The younger you are the quicker the return to previous levels.
It’s a big sacrifice, but sometimes it’s needed.
A better alternative is probably a hypertrophy program. In hindsight that’s probably what I should have done.
I needed to focus on finishing school and healing shoulder, bicep, tricep, and ITB tendons. It took my shoulder and ITB’s about 7 months to be completely pain free. Then again, I’m an old fart.
Crazy night. There are fires all over my area.
A huge neighborhood of 4000 homes across the greenbelt from my house was just evacuated. We’ve opened up our house tonight for a few evacuees.
Might have to try the blue beast, does look like it’d find every knot.
Strong numbers, you’ll get back there soon.
Be safe out there OP.
C2/W2
Rotator Cuff Work - 15 mins.
Bench Press:
Bar x 20
95 x 10
135 x 10
155 x 5
Working Sets:
185 x 3
205 x 3
225 x 8
Finishers:
255 x 1
275 x 1
135 x 10 x 5 sets
Dips:
BW x 10
+25 x 10
+45 x 8
+45 x 10
+55 x 8
BW x 15
Chins:
15 over 3 sets
Pull Downs:
180 x 8
150 x 10
C2/W2
Squats:
bar x 20
95 x 10
135 x 8
155 x 5
Working Sets:
185 x 3
210 x 3
235 x 9
Finishers:
255 x 1
275 x 1
295 x 2
135 x 10 x 3 sets - Set the pins one notch lower and went for max depth. Nice stretch.
Ab work
Calf work
Ran out of time for the GM’s. Catch them later in the week.
Looks like two solid sessions right there…and the upper body numbers are starting to rebound big time, no? 225x8 BP…SOLID!
Back from a weeks vacation and wasn’t sure what kind of workout to do today. So I defaulted to squats.
W3/C2
Squats:
bar x 10
bar x 10
95 x 10
135 x 10
185 x 5
Working Sets:
200 x 5
225 x 3
250 x 7
Finishers:
275 x 2
295 x 1
305 x 1
135 x 10 x 5 sets
Good Mornings:
135 x 10 x 3 sets
Standing and Seated Calf
Ab Rollers
10 x 5 sets
Experimented with some low back squats just to get the feel of it. Noticed a lot more lower back stretch at the bottom. Had a former nationally ranked PL’er check my depth and got all whites from him.
Defaulted to squats? Another masochistic.
I used to default to 12 oz. curls. I lost my taste for them, though. Now I do 24 oz. Lynchburg Lemonades.
Nice work, OP.
nice solid work coming off a vacay…
Nice way to come back
good work.
good squats
[quote]LittleStrick wrote:
Defaulted to squats? Another masochistic.
I used to default to 12 oz. curls. I lost my taste for them, though. Now I do 24 oz. Lynchburg Lemonades.
Nice work, OP.[/quote]
The Goat has me feeling guilty for not squatting more.
Your’s are the only curls I do - Lemonades sound good in this heat!
Thanks for checking in LS!
[quote]OldGoat wrote:
nice solid work coming off a vacay…[/quote]
Coming from you, that is a high compliment. I’ll take it!
Still not ready to come back from vacay yet though. South Padre beach was stellar this year. Had a condo on the beach, set up shade tent every morning at 9:30, drank, ate and swam for 4 days. The first day I downed a bottle of tequila and a 6 pack - Those beach margaritas were yummie.
[quote]kmcnyc wrote:
Nice way to come back
good work.
good squats
[/quote]
Thanks for checking in Kevin.
Squats are feeling great right now. No ITB pain and I’m getting a nice stretch at the bottom for rebounds. Just have to remember to go slow and not put on too much weight yet.