[quote]Oldman Powers wrote:
It’s dirty, smells funky, and loud. As I walked in the sun came out and birds were chirping. Made me all weepy.
If I had to vote today, Harry (Hel320) would have my vote for having the greatest old man powers. As a mild mannered 57? year old mail deliverer, he is scary strong. I’m sure he also picked up Ninja skillz somewhere on the journey. As a Federal employee, he may be called into covert action at any time.[/quote]
Happy with the front squats. Found out what I was doing wrong and they felt great. I was using a narrow stance, around 18" and it was killing my hip flexors. Took a wider stance and everything felt solid.
Also seeing my chins coming up, so I got that going for me.
Deadlifts:
SLD Bar x 20, 135 x 10
Conventional -
135 x 10
185 x 8
205 x 5
235 x 3
270 x 3
300 x 8 - Felt like I could do a couple more but the gym manager was standing over me.
Rack Pulls:
325 x 5
375 x 5
405 x 3
405 x 2 - Grip issues
Bent BB Rows:
135 x 10
185 x 8
205 x 8
205 x 5
Incline sit ups
Calves
No grip for chins today. Now I remember why I do Deads on Mondays instead of Thursdays.
Took off my shoes to do Deads since I don’t have my flat soles with me. The gym manager stood behind me on the last set and after I finished he promptly let me know, “I understand the concept of what you are doing, but you have to wear shoes”. At least he let me finish my set.
Military Press:
bar x 20
95 x 10
95 x 5
105 x 8
115 x 3
125 x 3
145 x 3
160 x 8
Dips:
BW x 20
+45 x 10
+90 x 10
+90 x 8
+90 x 5
BW x 15
Krocs:
35 x 10
95 x 10
100 x 10
BB Shrugs:
135 x 10
225 x 10
255 x 10
255 x 8
Incline Abs
Good workout - Getting close to a PR on Mili’s. Looking forward to testing 1RM next week.
I believe that’s a PR on Krocs. But I really don’t count the accessories.
Thanks dude er pardner. Not sure which State to use.
Got blisters under callouses from yesterday. Nice.
When I get back to Austin Im getting some of that lotion they use on cow teats.
Thanks dude er pardner. Not sure which State to use.
Got blisters under callouses from yesterday. Nice.
When I get back to Austin Im getting some of that lotion they use on cow teats.
Bench Press:
Bar x 30
135 x 10
185 x 5
205 x 3
220 x 3
250 x 3
280 x 1
295 x 1
315 x 1.5
285 x 5
Dips:
BW x 10
+45 x 10
+90 x 10
+90 x 6
+90 x 6
+45 x 9
DB Inclines:
60 x 10
65 x 10
65 x 10
Ab Wheel
5 sets of 10
This is test week so instead of doing my third set I ratchet up past 90% to within a few lbs of calculated 1RM. Then I finish with my last 5/3/1 set.
315 first rep went up nicely but couldn’t lock out the second rep. Calculated 1RM is 325 in my spreadsheet.
Happy with the last set and the three wheels. Onwards…
Thanks for looking and have a great day.
[quote]JoeGood wrote:
I bet if you’d altered your ramping up a little and done, say 375 before going to 405 that it might have come up.[/quote]
I’m sure you’re right, I really tend to wing it on ramping and still nervous about my weak back. Everytime I start pulling or squatting heavy there’s a little fucker that sits on my shoulder and whispers in my ear…you might pull your lower back on this one…I need to crush that little shit.
Squats:
Bar x some
135 x 10
165 x 8
185 x 3
205 x 3
225 x 2
240 x 5
275 x 3
305 x 2
325 x 1
345 x 1
350 x 1
305 x 4 - last 5/3/1 set - video
Front Squats:
135 x 10
155 x 5
185 x 7
225 x 3 PR
Squat Walkouts:
405 x 1 x 3
Good Mornings:
135 x 10
165 x 8
185 x 8
185 x 5
Calves
Chins:
BW x 10
BW x 10
BW x 10
BW x 8
Don’t count PR’s on accessories, but it was great to finally do some heavier front squats.
Haven’t done 350 since I can’t remember when. Think 355 was my last PR, but I’m shooting for 365 as the new benchmark. I was spent on the last set.
Video to follow if it works.