She might be punny…lol
Thanks Up still can’t hold a candle to yours though!
Thurs
Dead conv
405/3x5
Dead to knee
405/3x5
Rdl
365/3x5
High pull
175/3x5
Goodmorning
185/3x5
Back ext
45/5
70/2x5
Edit:Deload week for squats and deads
Friday
2nd day training at UpScale gym. She is so much more comfortable in the gym and was a great training partner for the last 2 days. Her eye for technique is coming along quick and she’s not afraid to coach ya up.
Narrow bench
after warm-ups
275/295/325 x5
Incline
225/255 x5
275 x 3
Decline
185/225/275 x5
Shoulders were pretty dead at this point
Db row
100/110/110 x 5
T-bar row
180/3x5
Db tri
40/45/50/55 x6
Done for the day…upper was pretty fatigued
[quote]Germanone wrote:
This is my own experience on the shoulder stuff. When i first started (powerlifting) in late 70’s did a ton of other stuff besides benching, ie incline, dips, milt press, press behind head, tons of rows, pull-ups and front raise/lat raise type stuff. Shoulders were great during this time.
When i got fat, lazy and life took over and training got squeezed in and eventually was at a minimum for a while (about '94-2000) i just benched here and there and strength obviously declined quite a bit. 2000 ish started back, gear was in full swing (bench shirts) and i got back into benching mostly with gear and did very little raw work and hardly any of the variation of exercises that i used to do and with in a few years shoulders were killing me.
Then comes the raw movement and i realized i was weak as piss and my shoulders sucked. Looked back at my old training books (just this past year) and the light came on so to speak. Started slowly working all the aux work i used to do and now shoulders feel pretty dam good, raw bench is going up etc.
So i guess for me all the variation really was a key in my shoulder health. Also have noticed the same thing for deads/squat stuff. [/quote]
Real words of wisdom and exactly what happened to me. When I did a wide variety of back, chest and shoulder exercises in the past my shoulders felt great. It was only when I tried to condense things down to the big 3 and overhead press that the trouble started. Now I’m back to doing a wide range of exercises they are feeling much better.
Wish I’d read this a few years ago.
Lol farmer, i couldn’t have written it a few years ago.
Squat day
Hips tight as hell…10 day microcycle here i come.
Also starting sub max single work with down sets after.
When i was walking across the parking lot at UpScale’s gym she looked at me and said are you hurt…i said no why…she says you can’t be that tight…your walking like you have a stick up your ass…yep i was that tight and felt it today.
Anyway squats
405x1 belt/sleeve
315/2x5
Close stance high bar squat to bench
315/3x5
Front squat
185/3x5
Lunge in place
135/3x5 Each leg
SL Bulgarian sq
95/115/135 x5 Each leg
Heel raise 3x10
Foam roll and stretch afterward
At this point i need to be fresh to get to the weights i want to, the hay is in the barn as far as building strength now it’s time to freshen up, hone in technique and hopefully produce some 1rm strength gains in about 8 weeks
Squats look great. I sure can’t tell that your hips are tight.
[quote]kpsnap wrote:
Squats look great. I sure can’t tell that your hips are tight.[/quote]
…Thats because he pulled the stick out.
OK, so after your stretching and rolling you do warm up pretty fast …
Thanks ksnap, just feels like i really have to stretch to get down there. As my hips loosen up i hope squats becomes more fluid…
Lol Up…ya stting on plane, driving blah blah really didn’t help either
good form on squats.
I very often walk around looking injured, not sure if PLing and then sitting most of my life behind a desk is a great combo. trying to be as active as possible when not at work helps though
awesome work as usual bro, I see you use sleeves rather than wraps, is there a reason, I have never used wraps but always use sleeves simply out of preference and ease of use, wondering if there was reason you use em.
Thanks Pete…look better than they felt. I think they’ll get dialed in over the next few weeks as i freshen up. Got bumped off 2 flights wed nights so was en route from about 7pm to 9am the next day. I was stiff as hell lol.
Matty I’ll go back to gear (i think) in September. I did a few raw meets hence the knee sleeves. I may compete late summer (raw) so staying within those rules for now. Pete, snap and O have gotten me excited to get back into gear though…
Tuesday was an off day.
Soft tissue work with the tiger tail
Stretch
Egosque boalignmentent work
Rest up for bench today
[quote]Germanone wrote:
Tuesday was an off day.
Soft tissue work with the tiger tail
Stretch
Egosque boalignmentent work
Rest up for bench today[/quote]
had to google this: Egosque boalignmentent work
what do you think of it?
[quote]PeteS wrote:
[quote]Germanone wrote:
Tuesday was an off day.
Soft tissue work with the tiger tail
Stretch
Egosque boalignmentent work
Rest up for bench today[/quote]
had to google this: Egosque boalignmentent work
what do you think of it? [/quote]
Lol bet you had a hard time finding it after that spelling…ouch…better use spell check…ha ha ha
I have “the Egoscue method of health through motion” book. It’s an older book but i really like it. Always seems to take me back to a few basic things that get the body to re align itself so to speak. Definitely worth a try as a recovery tool.
His newer one “pain free” i didn’t care for
Bench day
Extra day of rest helped, felt a little fresher
Bench
After warm-up
315/3x5
Towel Bench
365/385 x 1
Press behind head seated
125/130/140 x5
Weight push-ups on 3" block
90/135 x5
200 x 3
Db row
105/115/125 x 5
That buttered the biscuit for the day
Lol @ buttered the biscuit! I like that expression 
Great training as always German! Interesting on the Egoscue, the book looks helpful - will definitely think about ordering it.
Hey Maschy thanks for stopping by…lol on the biscuit, i like that one too
Thanks on training and i do like the Egoscue stuff, simple but seems to do the trick?
Abs today
Same old same old
Bar roll outs 3x15
Hang leg raise toes to bar 3x10
G/H sit-ups 3x15
90-120 sec rest between
Also a book that might be a good read on programming is “The Reactive Training Manual” by Mike Tuchscherer. He is an amazing lifter and also has some great insight into programming…
Read a few articles by Mike T on Reactive Training. I like the concept of ‘Rate of Perceived Exertion’. Seeing that being applied by a wide array of lifters these days.
[quote]PeteS wrote:
Read a few articles by Mike T on Reactive Training. I like the concept of ‘Rate of Perceived Exertion’. Seeing that being applied by a wide array of lifters these days. [/quote]
I played with RPE’s about 1 1/2 yrs ago and liked them. Not sure why i haven’t toyed with them more often. I liked his book, broke things down well and did a good job at laying out how to set up training plans without telling you what to do. More like teach the simple concepts and guidelines and then you design your own based on your own philosophy. Good, basic read.
Nice work-
you cant tell your hips are tight on your squats at all
hmm these books sound good.