Well dday we did have ice cream for desert…milk and lobster lol.
Joe i would have burst! Had grilled shrimp and chicken wing for appetizer…
UP, that is it…started as a fest but 18 of those bad boys made it a feast. Actually all you could eat.
Pete they really were good…you need to get you a batch!
Ddot just surfed that day…did the same thing the year prior…maybe becoming a tradition?
Those look GOOD
squats too-
hmm what don’t you like to do well.
just kidding glad to see you work and play hard
Lol kev, I try to have some fun!
Fri
Leg press 5x5
Hack squat on power squat 4x8
Power squat 4x8
Pit shark 4x8
SL press 4x8 E
SL ext/curl 4x8 E
Sat
Kb
3 combos 30 sec each one arm then switch arms,
30 sec rest between combos, 4 x through,
Also lots of stretching and body alignment stuff
Did I read that right, you’re a surfer?!
Pit shark? I’ll have to look that one up!
Lol Maschy, not even close to being one.
Sunday ended up off, thought about a kb workout while building a fire in the fire pit with an ice cold blue moon near by…Kb lost that one lol.
Today
Bench Peak week
230/250/230 x8
Wide grip bench light
3x12 good stretch
Db bench
x10 x10 x7
Db milt
x8 x7 x6
Wt dips light and let feet touch floor lightly to easy pressure off shoulders
3x8
Cir 90 sec between rounds
Db row 3x10E
BB Fr raise 3x12
Db french press 3x12
Cir 60 sec between rounds
Tbar 3x10
Lat raise 3x10
Tri pushdown 3x12
Kb’s today.
4x30 sec each arm(alt every 30 sec) 4 min straight, 1 min rest between exercises
Swing
Clean
Clean/press
Sl rdl (switch from squats, good change)
High pull
Snatch
Was able to use 20kg through the sl rdl, used 16 kg for pull and snatches
Finished with a stretch
Today
Some Grey Cook corrective stuff to get moving
circuit
Step-up 3x5E
BB GM 3x10
Push-ups 3x10
Ciruit
Wt crunch 3x20
Str arm russian twist 3x10E
Hip ups 3x10
Squat…finally
45/135/185/225/275 x8
Really fought to do perfect form, reset each rep etc.
Fr sq
225/3x5
SL press
3x8 alt legs no rest
Step-ups
3x8 15" box and used 65 lbs lol…hips was miss firing on those but will keep at it
SL squat
65/3x8 was really light but need to be patient
Combo
walk lunge long stride for mobility bar/3x10E
Hip thrust 95/3x10 actually pretty light and glutes doing work not hammies, will progress slow and keep the focus on getting glutes to fire.
LOL on “really fought to do perfect form”…ok maybe the 275/8 had you going.
How where you doing the SL squat?
[quote]UpScale wrote:
LOL on “really fought to do perfect form”…ok maybe the 275/8 had you going.
How where you doing the SL squat?[/quote]
Lol I.guess my old form, lower bar, chest in front of bar etc.
The SL legs were Bulgarian, sorry forgot that. It was way too light but I just need to take baby steps…
This is the position i was fighting to keep or get too on the squat lol. My goal was to control the squat versus the squat controlling me if that makes sence? I need to still get my chest in front of the bar a bit and my head up a tad. I was looking up(thinking my head was up but it really wasn’t)
[quote]Germanone wrote:
This is the position i was fighting to keep or get too on the squat lol. My goal was to control the squat versus the squat controlling me if that makes sence? I need to still get my chest in front of the bar a bit and my head up a tad. I was looking up(thinking my head was up but it really wasn’t)[/quote]
Makes total sense! I feel like that sometimes too, which is why I’m still a bit wary of doing a proper backsquat - I’m scared I might just divebomb and spring a ligament loose! Which is completely unfounded considering the puny weight I push, and you know, the fact that there are saftey bars on racks. eye roll
This is prob a silly question, but what do you mean by “get your chest in front of the bar” - like stick your chest out more?
Anyways, congrats on getting back into the squats. Sounds like you were itching to get them in! 
Thanks, i need to get my squat up to par so yea i am anxious…
Yes on chest. If you watch people squat many times their chest looks like it is directly under the bar and sometimes almost looks like its behind the bar (so to speak).
Today narrow incline index on edge of knurl (vid)
315x1
You can see i have to slide down on pad a bit to lessen incline. This is as steep as i can get without tearing up shoulders. So really a fairly low incline, but good news is a year ago i couldn’t do it at all…so its getting there slowly.
Following was 60-90 sec between sets.
Db milt seated
3x8
Db incline same setting
3x8
Db row
3x8
T-bar
3x8
stopping in to say HI!
I’ve lurked for awhile actually but you broke the ice in my log today
[quote]mom-in-MD wrote:
stopping in to say HI!
I’ve lurked for awhile actually but you broke the ice in my log today [/quote]
Well hi and thanks cor stopping by!!!
Nice press. That incline is such a hard position for proper bar tracking, I think. I know exactly what you mean about “controlling the squat.” Somedays, I just feel on with my form and others I’m muscling it up and struggling to hold onto form.
[quote]kpsnap wrote:
Nice press. That incline is such a hard position for proper bar tracking, I think. I know exactly what you mean about “controlling the squat.” Somedays, I just feel on with my form and others I’m muscling it up and struggling to hold onto form.[/quote]
Thanks!
Definetly on incline, I have to go slow and deliberate to find the groove that feels best. Goal is to now open up grip a bit and get down into seat more so eventually is a proper incline lol.
On squat I tend to let my shoulders round a bit and bar come forward a bit. It’s getting better though.
Kb ladder
Snatch
High pull
Clean
Sl rdl
Clean/press
Swing
1-6/6-1
Made it up to 5’s with the 53, kept rest between rounds under 60 secs.
nice come-back pressing G.
controlling the squat hmmmm. food for thought…
[quote]nlmain wrote:
nice come-back pressing G.
controlling the squat hmmmm. food for thought…[/quote]
Hi frenchie…thanks. Speaking of food here is one of my favorite breakfast.
Egg whites, whole eggs (usually fresh but my chickens are on strike)
Garlic, small hot pepper, green pepper, onion, feta cheese, spinach and a tomato…