Sorry to see your son’s team lost but the time you spent with this adventure is irreplaceable as you know. Makes me think of how I will spend time doing that kind of thing with my girls as they get older…going to competitions or events and sacrificing some personal time for them. That kind of giving is what we are all thankful for.
As your kids get older, you only get more busy.
11/18/14
Deadlift:
135 x 8, 185 x 5, 225 x 3, 275 x 2, 445 x 5, 430 x 5, 420 x 5
Good Mornings:
2 sets x 5 reps x 225
2 sets x 5 reps x 245
Seated Leg Curls:
4 sets x 10 reps x 170
Crunches:
4 sets x 30 reps
While continuing some old school off season work, I found a deadlift workout I used several years ago when I first started. I copied it out of Powerlifting USA, and its been in my desk ever since. I’ll run it over the next eight weeks.
11/21/14
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 135 x 5, 155 x 5, 185 x 5
BB Shrugs:
215 x 10, 315 x 10, 405 x 10, 495 x 10
Seated Dual Pulley Pulls:
4 sets x 10 reps x 100
Front Raises:
4 sets x 10 reps x 50
Standing EZ Bar Extensions:
4 sets x 10 reps x 75
One Arm Extensions:
4 sets x 12 reps x 35
Kickbacks:
4 sets x 12 reps x 35
Rope PD:
4 sets x 15 reps x 95
11/22/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 385 x 3, 425 x 3, 445 x 3
Zerchers:
225 x 3
245 x 3
275 x 3
295 x 3
Leg Extensions:
4 sets x 10 reps x 220
Nice work on everything in here. I used to do the standing extensions every now and then but my elbows and shoulders protest too much so I gave them a rest for close grip bench work.
I’ve been trying to attack my tris at different angles. I think they are a weakness.
11/23/14
Bench:
135 x 10, 190 x 10, 225 x 8, 260 x 6, 295 x 4, 305 x 3, 320 x 2, 260 x 6
Hammer Strength Iso Press:
4 sets x 10 reps x 90 on each side
Low Cable Crossover:
4 sets x 10 reps x 52.5
Super Set:
Svend Press: 4 sets x 30 reps x 3 plates
Band Flies: 4 sets x 30 reps
This was the second week of my pyramid. Thus far it’s taxing, but not impossible. As it goes along, things will be much harder.
[quote]Crippler56 wrote:
As it goes along, things will be much harder.[/quote]
Yup !
Good work Crip!
[quote]Crippler56 wrote:
Thanks.
11/7/14
I may have a monkey wrench going into this meet. My son’s football team starts the playoffs tonight. If they win they would play next Friday at a school across state. I don’t think there would be anyway to make weigh in on Friday or at the very least the Saturday contest. I want them to win, but it kind of sucks. [/quote]
A lot of hard choices come with being a good father. Years from now nobody will remember who won the meet that you missed, but your son will always remember that his dad was there for him. I am saddened when I go to my boys ballgames and half of the team is there without a parent to be found. My kids know exactly where me and my wife are and, without exception, that is the first place they look when they make a play to make sure that we saw it. You can’t replace that.
Happy Thanksgiving.
Ogre: You are correct. My wife and I try to attend all of our kids’ games. It’s a great time, but much more stressful than anything I do.
GV: You too my friend. Enjoy your day with your wife and kids.
11/26/14
Deadlift:
135 x 8, 185 x 5, 225 x 3, 275 x 2, 450 x 5, 440 x 5, 425 x 5
Good Mornings:
4 sets x 5 reps x 245
Laying Leg Curls:
2 sets x 12 reps x 110
2 sets x 12 reps x 125
Crunches:
4 sets x 40 reps
Week 2 of my eight week DL program. The only issues I had were with 425. My set up or stance must have been off. The bar came up uneven for the final three reps. I’ll start adding sets next time.
I’ll try to get a fast workout in tomorrow morning, and then eat a crap load of turkey. I’ll probably watch a ton of football too.
Happy Thanksgiving!
Thanks Matty.
11/27/14
Reverse Grip OHP:
45 x 10, 65 x 10, 95 x 10, 115 x 5, 135 x 5, 155 x 5, 185 x 5
BB Shrugs:
225 x 10, 315 x 10, 405 x 10, 495 x 10
One Arm Press:
2 sets x 10 reps x 40
2 sets x 10 reps x 50
Dual Pulley Seated Pulls:
4 sets x 10 reps x 100
One Arm Extensions:
4 sets x 10 reps x 40
Kickbacks:
4 sets x 10 reps x 35
Straight Bar PD:
4 sets x 20 reps x 95
Reverse Rope PD:
4 sets x 12 reps x 80
I tried reverse grip OHP for the first time. I think I like them. They give a different feel all together.
Today was not bad for Thanksgiving, but the place was packed. Now for some food and football. I have 25 family members coming to the house, so it also doubles as the only day of the year I really drink.
Happy Thanksgiving everyone!
Those are two strong training sessions back to back Crippler. Happy Thanksgiving to you and your family.
12/1/14
Bench:
45 x 20, 135 x 10, 195 x 10, 230 x 8, 265 x 6, 300 x 4, 315 x 3, 330 x 2, 260 x 6
DB Flies:
4 sets x 12 reps x 45
Floor Press (Smith Machine):
225 x 12
245 x 12
275 x 12
295 x 12
Super Set:
Svend Press:
4 sets x 40 reps x 3 plates
Band Flies:
4 sets x 40 reps
Things were a little harder today. The thing with this workout is you’ve already done a lot of set and reps when you get to the heavy one. It’s good though, and I feel I’m making progress.
12/2/14
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 385 x 5, 425 x 5, 445 x 5, 475 x 1
Leg Extensions:
4 sets x 10 reps x 230
I had to drive me a family member to a same day surgery, so this was all I had time for.
Lots of nice bench work and floor presses. It’s always satisfying to get the quick work in when you’re pressed for time.
12/5/14
Deadlift:
135 x 8, 185 x 5, 225 x 3, 275 x 1, 430 x 1, 460 x 5, 440 x 5, 425 x 5
Good Mornings:
4 sets x 5 reps x 255
Crunches:
4 sets x 40 reps
Seated Leg Curls:
4 sets x 10 reps x 170
Everything was light today. I had plenty of energy, and blew through it all. Light arms are tomorrow, before bench on Sunday.
12/6/14
BB Curls:
40 x 10, 50 x 10, 60 x 10, 80 x 10
DB Curls:
4 sets x 10 reps x 50
Rope Curls:
4 sets x 12 reps x 80
Poundstone Curls:
65
35
Treadmill 15 minutes
Today was just something light and easy.
460x5 is strong. Nice work Crippler.
How far away is that 600 lbs dead?