12/17/16
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 285 x 2, 330 x 2, 350 x 2, 270 x 3, 225 x 10
DB Floor Press:
4 sets x 10 sets x 55
Svend Press:
4 sets x 50 reps x 3 plates (10s)
I moved pretty fast today. The second rep of 350 was a struggle, I was able to complete it.
12/18/16
Kroc Rows:
4 sets x 10 reps x 125
DB Front Raises:
4 sets x 10 reps x 50
Reverse Incline Flies:
4 sets x 10 reps x 35
Reverse Lat Pulls:
4 sets x 10 reps x 100
BB Shrugs:
315 x 10, 365 x 10, 405 x 10, 455 x 10
Treadmill:
15 minutes / 160 calories
Once more I kept things moving fast.
At Biker’s request I went home and tried the handstand push ups. I may have to give it another shot. I need to work on getting into the position. I made a couple attempts, but it was a losing battle.
Take your time, they’re worth it. Once the handstand position gets easier, they will happen.
I’ll try it again.
Be patient. Your Master’s degree and competition 402 bench and 501 dead didn’t happen overnight.
Regular workouts + handstand pushups will only increase your competition lift poundages. Good stress reliever too. They helped get me 500 lb deadlifts and 245 OHPs in my late 40s/early 50s, w/o any supplements.
Good grief. That’s a pretty ‘hard sell’ on those handstand pushups.
Sure, sure…I’ll try them too 
Biker may have started something. I’m going to make another run after after bench this week.
12/21/16
Front Squats:
135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 5
Quarter Squats (Smith Machine):
315 x 10, 405 x 10, 495 x 10, 585 x 10
Leg Extensions:
4 sets x 10 reps x 175
Treadmill:
10 minutes / 92 calories
As I mentioned in an earlier post I can’t do quarter squats from the rack at our gym. The old rack I could, but after a remodel they purchased new equipment. Most of the new stuff is not as good as the old. I have been told quarter squats are good for deadlift, so I thought I would try them on the Smith Machine. The 585 looks big, but you have to take it with a grain of salt. In my opinion you can probably drop 100 pounds off that to get something similar to a real squat.
I’m a little busy today, so only 10 minutes of cardio. Tomorrow is bench and another run at Biker’s handstand push ups.
12/22/16
Light Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
Bench Against Band:
4 sets x 3 reps x 225
DB Floor Press:
4 sets x 10 reps x 60
Treadmill:
20 minutes / 238 calories
Handstand Push-Ups:
2 1/2
I thought today would be a good one for bench deload. I went home for Biker’s handstand push-ups, because I did not want anyone to witness me falling over or flopping around on the floor.
It’s no joke. They are very hard. I was not in a 100% straight up and down position either. The hardest part is just getting there. It’s going to take some practice to learn how to crawl up the wall.
You’ll get there. 2 1/2’s a good start.
Out of the comfort zone could cause great increases with those handstand pushes.
I can’t remember what those plate squeeze chest presses are called. Do you?
Merry Christmas Crippler.
Merry Christmas Crippler.
Feliz Navidad 
Thank you all for the Christmas wishes. I trust you al had good ones with your families. For me I had to work all weekend. Sadly my guys were really busy.
12/16/16
Deficit Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 330 x 1, 360 x 3, 340 x 5, 325 x 5
Rack Pulls:
325 x 5, 375 x 5, 415 x 5, 465 x 5
Laying Leg Curls:
4 sets x 10 reps x 135
Treadmill:
17 minutes / 178 calories
Things moved fast today. I now have to workout my meet schedule for next year. As we all know with work, kids, and other life events things get very busy.
12/27/17
Tate Press:
4 sets x 10 reps x 55
Kickbacks:
4 sets x 15 reps x 35
Straight Bar PD:
4 sets x 20 reps x 100
Cable Extensions:
4 sets x 15 reps x 100
Poundstone Curls:
50
30
Hammer Curls:
4 sets x 10 reps x 60
Reverse DB Curls:
4 sets x 10 reps x 35
Cable Curls:
4 sets x 10 reps x 95
Treadmill:
20 minutes / 228 calories
I felt really good today with plenty of energy to spare.
No truer words have ever been spoken…
good work going on in here, Crippler … and hand stand push ups to boot! well done…
12/30/16
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 375 x 3, 415 x 3, 435 x 3, 340 x 10
Leg Extensions:
4 sets x 10 reps x 175
Zerchers:
135 x 10, 185 x 5, 225 x 3, 245 x 2, 275 x 1, 295 x 1
Eliptical:
10 minutes / 107 calories
Squats felt really good today. I went a little heavier on zerchers than I had planned. I had the guy next to me showing his girlfriend how to lift. He thought he was putting on a strength show by doing Smith Machine presses with 135. He would then go off on her for her form and lack of strength. It kind of pissed me off and my ego kicked in, so I put the 295 on and looked his way. I know it was a jerk move, but sometimes it has to be done.
Screw that punk and good for you. Maybe someone should tell him, in front of his love, what an ignorant weak ass he is.
Nice lifting and strong work.