I think you’ve already decided…
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You’re probably right. Just playing hard to get.
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Bench - 135wu, 185, 225, 275 x 2, 295, 305 and yes 315 x 1, 275 x 2 x 3
Smith incline - 110wu, 220 x 8, 225 x 6 x 3
lyes - 20 x 20, 30, 40 x 12
cgb -135 x 135, 215 x 10 x 3
tri pushdown - 70 x 15, 100 x 8, 120 x 6
Leg Press -sled plus 90wu, +180,270 x 10, 360 x 8 x 2
SLD (been a while) 135xwu, 225 x 6 x 3
hyperext (another been a while) 4 x max
Decided to switch back over to getting some strength just in case I give in and compete. Haven’t been working lower back or legs at all and that’s where a lot of distance comes from.
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Saturday - Swim 1hr 20 min, run 1.5 mile
Sunday - Went to church with the family then ate copious amounts of BBQ chicken, ribs, corn, and potatoes washed down with Midnight Special Black Lager made by Yellowhammer Brewery locally at brother #2s house.
Today -
Hang snatch - 95 x 5, 115 x 4, 135 x 3, 155 x 1 x 3 - been a while. Nowhere near a full clean positon, maybe 90 degrees, then stand.
clean/press - 95 x 5, 135 x 4, 155 x 3, 175 x 1 x 4
db bump press (r) - 30wu, 40, 50 x 5, 60 x 3 x 2 (l) straight press 30 x 10 x 3
cheat curl - ezbar, hip to nose - 70 x 8, 110 x 5 x 2
hammer curls - 30 x 12 x 3
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Weather turn beautiful today so grabbed my throwing gear and headed out to the track. Even took a few hammer’s with me.
hammer - weather was beautiful but the ground was still soggy. Hammer must have gained 5 pounds in weight in mud.
Warmup - multiple swings
6 no turn throws
6 x 1 spin throws
6 x 2 spin throws
6 x 3 spin throws
No speed in the spins. Just getting back in the grove
Disc
5 standing
5 power
5 S. Africans
5 full spin
shot
5 standing
5 power positon
5 full glid
Old man standing alone in the sunshine in the middle of a field throwing stuff, sweating and covered in mud. Tried to think up something to worry about, couldn’t. Life is good.
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Guy in the armchair is the one who needs to worry.
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Another beautiful day. Made me want to hit the river but waters still too cold. Had to settle for the cement pond. 50 min swim followed by a 2 mi run. Picked up a couple of rib-eye to grill out tomorrow.
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Bench - 135wu, 185, 225, 275 x 3, 295, 305 x 2, 325 x 1 (with a foam pad and a bounce*)
db Icline - 110wu, 40, 50, 60 x 10 x 3
flyes - 20 x 20, 30, 40 x 12 (almost straight arm)
cgb -135wu, 225 x 6 x 3
overhead tri ext - 60 x 12, 70 x 10 x 2
Leg Press -sled plus 90wu, +180,270 x 10, 360 x 8 x 2
DL (slow and easy getting back into them) 135xwu, 225 x 6, 275 x 4, 295 x 3, 315 x 2
hyperext - 4 x max
*Bench with a bounce - I’ve always been strict on the bench, “never bounce”. However I’ve noticed when watching other throwers lift, they all, and I mean all, bounce the bench. Since a lot of these throwers are the world’s best I’ve been asking around about this. Seems there’s data showing, for the throws, especially the shot, bouncing the bench is better. So I’m giving it a try. Felt awkward as hell and some of the regulars at the gym gave me some weird looks but we’ll see if it works.
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AWESOME! made me laugh
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Clean/jerk - bar wu, 135, 155,175,195,215,195,175,155,135 x 1
seated db press- (db next to neck in lower position to directly above head, palms out) 30x10, 35x8, 40x6
cheat curl - ezbar, hip to nose - 70 x 8, 110 x 5 x 3
hammer curls - 30 x 12 x 3
Arm out, low cable twist - 30, 40, 50 x max
Lots of yard work. Clearing dead limbs and burning them.
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Tues - Swim/run AM, Kata, bag work PM
Wed - Throwing - hammer,shot, discus. Thought about giving the 35# weight & javelin a few throws in case they hold a weight pentathlon this year. Thought past quickly.
Today -
Bench - 135wu, 185, 225 x 6, 275 x 4, 305 x 2 x 3 (w/foam pad and bounce)
Smith Incline - 110wu, 200 x 8 x 4
Incline flyes - 20 x 25, 30 x 10, 35 x 8
cgb -135wu, 225 x 6 x 3
overhead tri ext - 60 x 12, 70 x 10 x 2
Leg Press -sled plus 90wu, +180,270 x 10, 360 x 8 x 2
DL 135xwu, 225 x 6, 275 x 4, 295 x 3, 315 x 2
hyperext - 4 x max
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Clean/strict press - bar wu, 135, 155 x 8,175 x 6,195 x 3,215 x1, 225 x 0!@$1!!
standing db press- R/L 30 x 12, 40 x 10, 50 x 8, 60 x 4
cheat curl - ezbar, hip to nose - 70 x 8, 120 x 5 x 3
hammer curls - 30 x 12 x 3
Arms straight out, cable twist - 30, 40, 50 x max (discus)
Arms straight out, twist, low to high cable drag (hammer)
Good to have something to shot for again. New age group. Don’t know how many comps there’ll be or how many I can make. Hoping things have cleared up enough to head back to the Philippines late August or early September. Then it will be swimming everyday.
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Another beautiful day. Early morning swim and 1.5 mile run. Afternoon grilled Bangus (milkfish). Ate them with Lumpia, Pancit, and Leche Flan for dessert. Washed down with San Miquel beer we had a local liqour store get for us.
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Sneaking in a post in case the power goes off, again. Made it to the gym in between TStorms today. Ran the refer and some lights off the generator for a good part of the day. Wife’s sleeping like a baby in the walkin closet. Steady rain since yesterday and a line of Tornados and TStorms. Suppose to pass us in a couple of hours and clear up tomorrow. Gonna be some chainsaw work coming as a bradford pear uprooted (kinda of glad about that) and an old hackleberry tree way out back dropped some major limbs. Soon as it dries out enough I’ll be doing my best Leatherface impression and yelling “Hey , Rube” for some famille help.
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Hoping you all made out ok… and good luck with clean up… I have my burn piles ready for this weekend.
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That crap swept over us with barely a sprinkle, just wind, wind, and more wind. Ugh! Sorry to hear about your trees. We are still cleaning up from the ice storm.
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Surveyed for damage this morning and other than the downed tree and large branches from the hackleberry just a lot of smaller limbs scattered about. Flash flood warnings all around and high water. No rain today so hopefully we get to dry out a little. Couple of other family members had downed trees and one had an out building damaged pretty good. Got out my 20" Craftsman chainsaw, checked the bar oil, fired it up a few times. Ready for business. Probably just clearing and cutting as my workouts for the few days.
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Been cutting lots of trees, limbs, branches, all over the place. Borrowed a nephews chipper and made lots of mulch. County came around with dump trucks and hauled off the larger pieces. Grabbed number 2 brother’s CAT backhoe and managed to pull/dig/push up some of the smaller left over tree trunks. Medium trunks I used a small amount of DIY napalm, drilled a whole in the middles, and started burning them out (kids, don’t try this at home). I’ll try chopping out the rest at a later date. Number 1 big brother’s going to go round and blast out what’s left of the trunks of a couple of really big ones. Helped a cousin fix the side and roof of his outbuilding. Group of young great-nephews going to re-shingle it this weekend. Did a lot of general clean up. Going to try and hit the gym tomorrow before round 2 storms we’re scheduled for comes through. Wife and I did get our first COVID-19 shots the 21st. Number 2 is in 2 weeks.
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Well now I’m going to have to google this.
We got some ping pong ball sized hail with that storm last night. Thank God there wasn’t more of it.
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Congrats on getting the shot - step by step we are getting back to a more normal world.
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