nice work. didn’t realize you decided to ghey it up with 531 though. not sure why, kinda disappointed in you. Oh well.
[quote]SteelyD wrote:
[quote]DaCharmingAlbino wrote:
And the weights? They just keep going up.
Bet you get your space in the gym these days with little argument.[/quote]
LOL- I wish. Actually, I had to wait 20 mins while a P/T taught somebody how to squat in the rack before I could use it. I didn’t throw a plate at them, though.[/quote]
Properly, I hope.
[quote]PeteS wrote:
nice work. didn’t realize you decided to ghey it up with 531 though. not sure why, kinda disappointed in you. Oh well. [/quote]
If it makes you feel any better (or makes me less homo), I don’t really follow the program to the letter. I just kind of make shit up as I go along 
[quote]ruglayer09052000 wrote:
[quote]SteelyD wrote:
[quote]DaCharmingAlbino wrote:
And the weights? They just keep going up.
Bet you get your space in the gym these days with little argument.[/quote]
LOL- I wish. Actually, I had to wait 20 mins while a P/T taught somebody how to squat in the rack before I could use it. I didn’t throw a plate at them, though.[/quote]
Properly, I hope.[/quote]
Funny, this P/T is hit or miss. He did a fine job with the guy he was training (I was warming up in ear shot). However, this is the guy who gave me crap for “benching to the chest”. He means well…
[quote]LittleStrick wrote:
Great work, Steely. And I feel your pain on the 5th rep. It’ll be there waiting next go around.[/quote]
Thanks, LS - Taking the conservative approach to squats and deads I think has been working for me and more importantly my back health. It’s nerve racking but it’s a fact of life. I’ve been trying to balance conservative squatting with aggressive benching 
JJ - I like doing the FS’s as assistance. I was alternating FS and Zerchers every other week which I’d like to start doing again.
Incidentally, my abs are screaming this morning, I believe, from the front squats…
[quote]SteelyD wrote:
[quote]LittleStrick wrote:
Great work, Steely. And I feel your pain on the 5th rep. It’ll be there waiting next go around.[/quote]
Thanks, LS - Taking the conservative approach to squats and deads I think has been working for me and more importantly my back health. It’s nerve racking but it’s a fact of life. I’ve been trying to balance conservative squatting with aggressive benching
JJ - I like doing the FS’s as assistance. I was alternating FS and Zerchers every other week which I’d like to start doing again.
Incidentally, my abs are screaming this morning, I believe, from the front squats…[/quote]
That sounds like a good plan. Given my back issues, it might be prudent for me to follow suit and concentrate more on my bench and millies.
In any case, your work is looking good and solid.
Shoulders:
Smith BTN Press: Top = 2pps x 10, x8
DB Press: top = 100x6, x6
Lat db raise x something x something
Other not worth mentioning shoulder work.
OK, so this was a pretty ho-hum workout. LoL. Sorry, I wish I could refund your time for reading.
Took the kids fishing after.
[quote]SteelyD wrote:
Shoulders:
Smith BTN Press: Top = 2pps x 10, x8
DB Press: top = 100x6, x6
Lat db raise x something x something
Other not worth mentioning shoulder work.
OK, so this was a pretty ho-hum workout. LoL. Sorry, I wish I could refund your time for reading.
Took the kids fishing after.[/quote]
Well screw this then! I’m outta here!
Nice that you took your kids fishing.
[quote]DaCharmingAlbino wrote:
Well screw this then! I’m outta here!
[/quote]
LOL-- you get what you pay for!
[quote]SteelyD wrote:
Shoulders:
Smith BTN Press: Top = 2pps x 10, x8
DB Press: top = 100x6, x6
Lat db raise x something x something
Other not worth mentioning shoulder work.
OK, so this was a pretty ho-hum workout. LoL. Sorry, I wish I could refund your time for reading.
Took the kids fishing after.[/quote]
Are those DB shoulder presses? How do you get the weight up to the shoulders? I’ve gotten up to 80 using my knees to kick them up. Never been able to get the 85’s up from the seated position.
[quote]ruglayer09052000 wrote:
[quote]SteelyD wrote:
Shoulders:
Smith BTN Press: Top = 2pps x 10, x8
DB Press: top = 100x6, x6
Lat db raise x something x something
Other not worth mentioning shoulder work.
OK, so this was a pretty ho-hum workout. LoL. Sorry, I wish I could refund your time for reading.
Took the kids fishing after.[/quote]
Are those DB shoulder presses? How do you get the weight up to the shoulders? I’ve gotten up to 80 using my knees to kick them up. Never been able to get the 85’s up from the seated position.[/quote]
It’s all the curlz. Dem bicepz be strong.
[quote]ruglayer09052000 wrote:
Are those DB shoulder presses? How do you get the weight up to the shoulders? I’ve gotten up to 80 using my knees to kick them up. Never been able to get the 85’s up from the seated position.[/quote]
Yep, db’s. Well, it’s kind of a joke about getting the db’s up on my shoulders. I can kick up the 85s and 90’s on a good day, but sometimes I miss and usually end up ripping a nipple off. I have someone hand me anything heavier. Ditto high/mid inclines.
My upper legs are just too short to get any momentum up. If no one is around to hand me the heavier db’s, I end up having to do something else LOL!!! (sad).
Triceptuals:
w/u
-
One hand standing db ext: top = 50x11
-
Wt. Dipsies: top = BW+50 x 5, x3
-
Smith Rev. Grip Presses: top = 3pps x 7
-
EZ Bar Sk.Crusher: top = 110x6
= ^ grip cable tri p/d: top = 197.5(stack)x20
Gonna ice tendons tonight.
[quote]SteelyD wrote:
Triceptuals:
w/u
-
One hand standing db ext: top = 50x11
-
Wt. Dipsies: top = BW+50 x 5, x3
-
Smith Rev. Grip Presses: top = 3pps x 7
-
EZ Bar Sk.Crusher: top = 110x6
= ^ grip cable tri p/d: top = 197.5(stack)x20
Gonna ice tendons tonight. [/quote]
I should think so. Makes my tendons ache.
Great work, Steely One.
Sat AM:
Cah-dio: 30 min rec bike @ L10
Stretchy, foam-rolly, eatie, nappy.
Sun: Johann Sebastian Back
Some dude was doing super-duper sets that took like 20 minutes and had the rack tied up, so did some light upper back before rack pulls… Dick.
Lat P/D: something x 10-12 x sets
Chest Suppt T-Bar: 1p x 10, 2p x 10
Lat pullover machine: top = 170 x 7, x7 (very strict, hold, slow neg)
Finally!
531 - Onesies
Rack Pulls: w/u, 365x5, 415x3, 465x3, x1
Chest T-Bar Row (again): Top = 4p x 10
DB row: 110x25, 140x15
Lat Delt machine: 130x20, 150x17, 175x15, 200x10
Mon: Benchie-poo
531: Onesies
245x5
275x3
315x3 (Rep PR+2)
245 x 17 + 4 (10 sec rest)
DB Press: 100x10, 120x5, 120x4
DB Flyes: top = 45x10 (long stretches)-- I do these more for the stretch than the weight
DB curls: top = 60x10, 65x7
Pinwheel curls: 80x10, 95x7, 110x5
Everything felt good today. Had to workout at lunchtime and I was dreading not having a spotter, but some old co-workers were there benching and stuck around for spots. Phew! The 3 reps @ 315 were clean reps, but I didn’t think I had another one so didn’t attempt. Still, a PR is a PR.
Now, food.
Nice PR! 315# is just one of those weights where a PR seems extra special. Now, next time do it close grip and rep out 10 of them.
That followup, with 245, looks brutal.
Nice work, Steely D! Repping 315 is very cool.
Baby #3.
Lifted 7#15oz for several reps and holds.