For a lard ass, you are kicking ass.
Good looking box squats.
I’m so jealous you’re getting the yard toys out. I’ve still got a yard full of snow. Nice going OL!
2/28/09 ME Bench
Floor Press:
3x 45/95/435/185/225/245
1x 265/285/295 (20# PR)
JM Press
3x 45/95/135/185/225
3x 245/245/245 (20# PR)
Lockouts (#9 pin)
275 x 5
315x 1/1/1/1/1 (5 sec rest)
345x 1/1/1/1/1 (10 sec rest)
365x 1/1 (20 sec rest, could not get a third)
Incline DB Press
70x 10/7
Seated DB Cleans
20x 6
15x 10/7/6
Lying St Leg Raises
10/10/10/12/15
Rack strip DB hammer curls
8 reps per hand, 40/35/30/25/20/15 no rest
Saturday?s workout was really great. PRs in the floor press AND the JM Press. I take this to mean that my triceps are finally coming up. The floor press is a pretty good indicator of my bench. Last time I tested, 275 on floor press equaled 305 on the bench. This bodes well for my goal of 350 on the bench by the end of my third Westside cycle (I am halfway through second cycle).
If the iron gods smile upon me today, I will drag my sled at lunch. Time to see how Skidmark and Maraudermeat did in their Saturday meets!
Train Harder,
John
3/2/09 DRAGGY-SLED
Sled + 50lbs, dragged 1/8 mile, 9 minutes, got bloody nose and quit instead of dragging 1/2 mile like I should.
somebody call the waaaaahmbulance, stat.
Your workouts tire me out mj. Good job!!
Nice PR’s on the push day.
chalk usually stops nose bleeds.
I am kidding
kmc
[quote]mjnewland wrote:
3/2/09 DRAGGY-SLED
Sled + 50lbs, dragged 1/8 mile, 9 minutes, got bloody nose and quit instead of dragging 1/2 mile like I should.
somebody call the waaaaahmbulance, stat.[/quote]
In zen sled dragging, you breathe through your ears. You should give that a try.
workouts looking good buddy! I guess I’m gonna have to get/ make a sled for when the snow is gone.
Nose bleeds can just kill a good time. Great pressing.
3/3/09 DE Squat
Box Squat + heavy doubles
245x 2/2/2/2/2/2/2/2/2/2
2x 275/315/335
45 degree back raise
40x 8/8/8/8/6
Chest Supported Row
100x 8/8
105x 8/7
Pull Through
180x 6/6/6 ^
Pulldown abs
140x 10/10/7/9/8
This session took 1 hour 20 minutes from end of warmup to end of lifting. I need to find a way to shorten this, or I?m gonna get canned.
When the box squats get heavy, my form and speed turn to shit. Sets 7-10 were okay, the first 6 sets blew hard. The heavy doubles equaled my current pr. I think I could have gotten a pair at 345, but I was pretty much smoked by then.
By the time I got to HAWT ABZ, my p-chain had been turned to pudding. What was Dave Tate thinking when he created week 4 of the Westside for Beginners template? He was thinking ?Kill Old Lardass?. If I had a real reverse hyper instead of a 45 degree back raise, I think it would have been more recovery than exercise. And if I had a GHR instead of doing pull throughs, it would have been more ham and cheese than lower back. Good thing I didn?t do pin pulls after squats, which was my original plan, or Id be crippled.
Next session is DE Bench, which is my favorite recovery session. I won?t add any remedial stuff to it, so it will be quick, and give me a chance to pump the BIGG GUNNZ. Plus, I think I need a little CNS recovery now. My last 2 p-chain sessions really took it out of me.
Train like an Old Fart,
john
Solid training and a great attitude bro!
Dave Tate writes programs for animals…
those guys are all nuts.
good work
My P-chain would have long died.
Both Jim Wendler and Marc Barley have videos talking about good form on squats,
Marc had some good tricks
look for the boston seminar in their Utube vids.
kmc
3/4/09 DRAGGY-SLED
still kind of fried after yesterday. Dragged sled + 50lbs for 1/4 mile, unloaded 25 lbs and dragged another 1/8 mile. not very impressive.
Friday I’ll get up early and go to the park now that its light earlier. see if I can show off for the little hotties that thought I was a fighter last time.
Whine Harder
ol
[quote]kmcnyc wrote:
Both Jim Wendler and Marc Barley have videos talking about good form on squats,
Marc had some good tricks
look for the boston seminar in their Utube vids.
kmc[/quote]
Yeah, I’ve watched those several times. My problems seem like the little things where having a coach to cue me would be helpful. Thanks for the reminder, i’ll watch them again!
[quote]mjnewland wrote:
kmcnyc wrote:
Both Jim Wendler and Marc Barley have videos talking about good form on squats,
Marc had some good tricks
look for the boston seminar in their Utube vids.
kmc
Yeah, I’ve watched those several times. My problems seem like the little things where having a coach to cue me would be helpful. Thanks for the reminder, i’ll watch them again!
[/quote]
Just watched the vids… saving those to file, good stuff. Thanks MJ/kmcnyc
[quote]mjnewland wrote:
3/2/09 DRAGGY-SLED
Sled + 50lbs, dragged 1/8 mile, 9 minutes, got bloody nose and quit instead of dragging 1/2 mile like I should.
somebody call the waaaaahmbulance, stat.[/quote]
I feel your pain. I stopped short of finishing my third set of power cleans yesterday because I thought I was having a heart attack.
Just remember…first rule of lifting for us old bastards: Don’t get hurt.
[quote]sen say wrote:
I feel your pain. I stopped short of finishing my third set of power cleans yesterday because I thought I was having a heart attack.
Just remember…first rule of lifting for us old bastards: Don’t get hurt.[/quote]
tru dat! good to see you back, sen. Other than the heart attack thing, how you been?
ol
[quote]mjnewland wrote:
sen say wrote:
I feel your pain. I stopped short of finishing my third set of power cleans yesterday because I thought I was having a heart attack.
Just remember…first rule of lifting for us old bastards: Don’t get hurt.
tru dat! good to see you back, sen. Other than the heart attack thing, how you been?
ol
[/quote]
Hanging in there. Picked up your cold/flu last week and got back in the gym for the first time in a week and a half yesterday. All in all feeling pretty, pretty good.
3/5/09 DE Bench
Speed Bench
205x 3/3/3/3/3/3/3/3/3/3
Close Grip bench
3x 225/245/245/245
Military
5x 45/95
3x 135/(145 would not budge)
1-arm DB Extension
35x 10/10/10
Plate raise
45x 10/10/15^
I was so beat to crap today, I forgot to pump the BIGG GUNZZ. I think, due to my irresponsible posterior chain torture, I have become overtrained. The first tip was when I became out of breath doing my mobility warmup. The second was when I couldn?t get 145 off my collarbone for militaries.
Also the fact that sled dragging was f#^$ng torment yesterday. The good news is that I equaled my set/rep PR on CGB, and the bar is feeling pretty fast at 205 on speed bench. 2 more sessions at 205 and I should be at elbow-thrashing speed. Also, I guess the after-military accessories went well, again, except I forgot BIGG GUNZZ.
So, I?ll take off from sled dragging tomorrow, and just rest. If I still feel weak on Saturday, I?ll put off my ME Squat workout til Tuesday.
I am trying to stick to a strict diet this week, and the reduction in carbs may also be playing a role in my whininess. I prolly just need to adjust to the lower carbs, so I am figuring a 90% chance of ME Squat on Saturday.
Another thing. Tuesday was my 1-year anniversary at my shit-suck side part-time second job. I am really, really pissed at myself for not being able to improve my situation enough so that I didn?t have to work at that soul-sucking, mind-numbing call center job where I get paid to let people tele-shit all over me for whole frigging year.
I am pretty sure that I will be there through the end of 2009. At least. Not too happy about that, but that is why god gave us Rye.
I feel like Hel Mac320 has been using me for hammer throwing accuracy practice.
Whine Harder,
John