1/27/09 ME Squat
Good Mornings:
5x 135/185/225
3x 275/305/325/325 PR
1x 345/365/375 PR
Sumo Pin Pulls from #3 (just below the knee)
5x 135/225/275
315x 1/1/1/1/1 (15 seconds between singles)
365x 1/1/1/1/0 (20 seconds between singles, failed on 5th)
1-leg RDL
BW x 5/5/5
45 degree back raise
25x 8/8/8
Pull Down Abs:
140x 8/7/7/6/6
St. leg raises
Ran out of time, so I had to skip it. May try to do at home?
I was able to this workout in 56 minutes. I had a meeting right after lunch so I pushed the pace, and I?m glad I did! I felt pretty beastly on the GMs. I was surprised that I was able to maintain good form on the heavy singles. New PRs on triples and singles. I felt a little weak on the pin pulls, but I didn?t expect much directly after GMs. I felt totally spastic and weak on the 1-leg RDLs. Balance all off, looking amusing to the onlookers.
Felt like an awesome training session, most gorilla-like. Looking forward to much DOMS tomorrow! With a little luck, I?ll be able to drag the sled a little before work.
You have a crazy strong back. No way I could do GMs and follow it up with pin sumos, back raise and 1 leg RDL. I would be laid up for awhile after that. Oh yeah, congrats on the GM PR!
ME Bench, 1/29/09
2-board press
5x 135/185/225
3x 255/275/295
1x 305/315/325(missed 325)
Lockouts, 9th pin
315x 1/1/1/1/1 (5seconds rest between reps)
335 x 1/1/1/1/1 (15seconds rest between reps)
355 x 1/1/1/1/1 (25seconds rest between reps, missed last rep)
Lying barbell triceps extensions
115x 10/9/7/7/6
Push down
180x 10/10/10^
1-arm press
40x 15/14/13
Wow. Did this in 70 minutes. If I had stayed a little sharper on set up time, I might have kept it to an hour. Oh well.
I?m feeling like a gorilla, which is good. No PRs, but a solid training session. My shoulders and arms are 100% cooked. Not much to add. I think I will be paying for this one tomorrow, cuz I left it all in the gym today.
I don?t remember the last time I tried to box squat with 225, but this time was better. I had trouble getting into the groove, and I didn?t see any decent bar speed until about the 6th set. Part of this is that I had to use a gym that I hadn?t used before, and their power rack sucked mightily, and what I used for a squatting box was a little different. Plus Im a big pussy.
I opted for leg presses instead of hack squats for the single leg. When I go down, I have a real bad weak spot at about 160 degrees of bend (180 being straight, at least for this discussion, I mention it cuz I have a bad time remembering angles). Its so weak that I cant work it with all my body weight. So I did presses, and made sure not to use speed through the weak part.
I followed this up with TKEs. Dave Tate recommends using a band, but I don?t have one, so I used 70 pounds on the cable column with a low pulley position and a dip belt wrapped around the leg just under the knee. I will study up on the TKE and make sure I do it correctly in the future. Big Dave swears by them for knee rehab.
Rows and shrugs are getting stronger. A look in the mirror told me that I was insufficiently yoked to be mistaken for a powerlifter, so I have tried to put more effort into the trap and upper back work. Still WAY OFF skids shrugs at 605.
Considering the amount of whiskey I drank the night before, this session went surprisingly well, even though I didn?t like that particular gym. I need to find a place for hammer curls in the workout to help the tendons ? brachialis (I think?) and tendons were very sore all day sat and sun, and can use a little extra work. I?ll try to do them antagonistic to pressdowns, prolly.
Time to check everyone elses threads. Train Harder!
j
Looking strong MJ. Workouts are solid. You a Jim Beam or Jack Daniels guy? I like Jim Beam and diet coke or diet ginger ale. At least 3 times a week for medical reasons.
[quote]ecogenx wrote:
Looking strong MJ. Workouts are solid. You a Jim Beam or Jack Daniels guy? I like Jim Beam and diet coke or diet ginger ale. At least 3 times a week for medical reasons.[/quote]
You would pollute the elixir of life with a soft drink? Bourbon and water or straight up. Actually I personally find Jameson’s Irish Whiskey to have the best medicinal value. Still have a bunch of the Jim Beam collectable bottles. Empty of course.
Eco, my favorite by far is Jim Beam Rye, square bottle, yellow label. cheap and good. I must admit, I usually drink it with diet coke, or straight from a styrofoam coffee cup.
The evening in question was actually in the car of a coworker in the parking lot of the loser call center where I have my side job. The young Russian emigre made the mistake of bringing a pint of Crown and telling me about it. As tradition required, it was enjoyed straight from a styrofoam coffee cup. I am such a loser.
Hel, you are right about Jamiesons. I helped drink a bottle with my uncles at my father’s wake. I love it, but it is for special occasions only, especially since the wake. I prefer it over a little ice with no water, but I likes my boozes cold, like my wimmen.
We have a distillery here behind the Zion curtain that makes what is supposed to be a fine, award-winning Rye whiskey. I have yet to sample it, cuz I am cheapskate and just plain hate paying more than $15 for a bottle of whiskey, and the good stuff costs $40. I’ll get some just to sample it for discussions sake, of course. That will be my reward for getting under 265 pounds.
Oh, yeah, lest I forget, after my loser job last night I had some DRAGGY-SLED on the way home.
Sled + 25, 1/2 mile, 16 minutes 18 seconds. I decided that time was important.
2/3/09 DE Bench
Bench
205x 3/3/3/3/3/3/3/3/3/3
Military
5x 45/95/135
3x 145/145 (missed 3d)
Tates
50x 8/8/8/12 ^
DB Side Raise
30x 10/10/10 ^
Reverse Flies
25x 10/9/8
First time in a while for speed bench at 205. bar was way faster than it used to be, but not as fast as I would like. This will be my weight for the next 4 weeks. I felt like I had to jump because I don?t think I could have gotten any faster with 195 without dislocating a shoulder or elbow. This was my first session with Militaries added in after bench. I knew Id be weak at them, but I couldn?t even complete my 2d triple at 145. I obviously picked the right exercise, cuz this bad boy needs some work.
I think this new plan is already helping bring up my triceps and shoulders. So long as it keeps working, its worth the extra pain. Note that I did this training session in only 40 minutes. DE bench is always the shortest, but I was happy with that. 30 sec rests on the bench, 45 sec on the militaries, and 55 sec for the accessories.
LITTLE JOHNNY MAKES SOME NEW FRIENDS:
I met a couple elder meatheads in the gym today. They appear to be late 40s early 50s Brian and Stump. Brian is about 7 feet tall, and stumpy is, like me, built low to the ground to better combat gravity. Stump said he?s not competing this year, and Brian is going down for an equipped meet in Az soon. They told me that there is a meet in early April in Idaho Falls. I think I have a couple friends I could crash with and save cash, but I don?t think I can get 3 days off in a row from both jobs at the same time. It?s a 6 hour drive, I think. Still, it was cool to meet other PLers. These are the first that I have met in real life. Stump works out at my foofoo gym regularly, so I?ll see if he can cue me on box squats and help me sharpen my form.
Today has been a great day for me. A monster workout and new buddies.
Train Harder
john
You’re too funny MJ. There are really more powerlifters out there? I haven’t seen one for years. Even the Golds I went to for awhile last year was all foofoo. Deadlifting and cleans brought on looks of wonder.My whiskey bottle is currently dry. Having some Sam Adams tonight.
[quote]mjnewland wrote:
Still, it was cool to meet other PLers. These are the first that I have met in real life. [/quote]
The fitness gals at my office gym told me there was a new guy working in the building that was a power lifter…I got all nervous and excited to meet him…when the day arrived that we were both in the gym, I played it coy and watched him for a while…he was doing front squats…I was soooo excited…I couldn’t help myself…I made my approach as he was getting a drink of water…I introduced myself…we shook calloused hands…he introduced himself…I asked (maybe a little overeagerly) if he was a power lifter…my eyes as wide as the moon…he frowned and said that no…he was a Cross Fitter…I ran crying from the gym.
This is a true story. I see him occassionally doing upside down pushups and dancing in the aerobics classes.
Sen, I am truly sorry that happened to you. If that had happened to me, it would have extended my therapy by a year. Save yourself from bosu-ball clean and curl lunge jumpies by benching something. Heavy. Now. Your soul is at stake.
Eco, there seem to be a number of guys that do cleans at the golden foofoo, but they are awfully lean, and I don’t really trust that…
jw, I forgive everything cuz of your cute kitty avatars.
The only thing I do that gets stares is when I drag my tire at the park. The girls always ask if I am a fighter. I always say yes cuz I likes girlz.
2/5/09 ME Squat Stillbirth
Good Mornings
5x 135/185/225
3x 275/315/335
Pin Pulls #3 pin (below knee)
5x 135/185/225
3x 275/315
Boy, did I ever suck today. I was running a little late to the gym, got through my mobility and shoulder pre-hab, and was not really looking forward to GMs today cuz my lower back felt a little tight. I ran into one of my new PL buddies, Steve.
I don?t have a lot of opportunity for chit-chat, so Steve and I were getting to know each other. He mentioned something about low test, and put 2 and 2 together and for once came up with 4;
I said ?are you Steve Fredine?? and he was surprised I knew him through his articles. He wrote a series of articles for EliteFTS.com regarding his experience with TRT. Well, we decide we should prolly lift some weights or something, and I saw that it was 12:45. I usually try to be done at 1pm. So I went and did GMs, and my lower back felt like crap.
I finished without getting heavy, and decided to do some pin pulls. Those also felt none too good. By the time I finished with pulls, again without going heavy, I saw that it was 1:15, so I figured I?d cut my losses and run back to work, where I have had a couple episodes of falling asleep at my desk. My usual Friday lunch date is out of town, so I?ll go in and get my accessories tomorrow.
I wish I had some of Uncle Skids Magic Marching Powder?
Train a little?
john
Boy, did I ever suck today. I was running a little late to the gym, got through my mobility and shoulder pre-hab, and was not really looking forward to GMs today cuz my lower back felt a little tight. I ran into one of my new PL buddies, Steve.
I don?t have a lot of opportunity for chit-chat, so Steve and I were getting to know each other. He mentioned something about low test, and put 2 and 2 together and for once came up with 4;
I said ?are you Steve Fredine?? and he was surprised I knew him through his articles. He wrote a series of articles for EliteFTS.com regarding his experience with TRT. Well, we decide we should prolly lift some weights or something, and I saw that it was 12:45. I usually try to be done at 1pm. So I went and did GMs, and my lower back felt like crap.
I finished without getting heavy, and decided to do some pin pulls. Those also felt none too good.
By the time I finished with pulls, again without going heavy, I saw that it was 1:15, so I figured I?d cut my losses and run back to work, where I have had a couple episodes of falling asleep at my desk. My usual Friday lunch date is out of town, so I?ll go in and get my accessories tomorrow.
I wish I had some of Uncle Skids Magic Marching Powder?
Train a little?
john
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