Cute pic, very colorful.
Those farmer walks are crazy. It makes me kind of uneasy that nearly everyone here can OHP or pick up and carry something my weight.
All in all, awesome work.
@Alpha
Thanks man, it will be a battle but I know I’ll get there eventually. Squat and DL are coming back so I’m sure the bench will soon follow. Its always been my Achilles heel.
@Nikki
Not my usual gym wear unfortunately, we just felt like having some fun today; who knew a sweater vest would be so hot in late July? The Farmer Walks are fun, 136 per hand is a distance day…but I actually rather the shorter distances with 200+, great way to get some grip work.
It’s 136 in each hand? I thought you added together 2 88 lb DBs or something… well don’t I feel small 
@Nikki
Yup, handles weight 81 each I believe.
If I had permitted my failures, or what seemed to me at the time a lack of success, to discourage me I cannot see any way in which I would ever have made progress.
-Calvin Coolidge
Sunday’s Training
Stick Rolling
Lower Body
2 minutes
Warm-Up
Abbreviated Upper
5 minutes
Standing Military Press
110x5
127x5
143x5
154x2.5
137x5
116x10x2 sets
116x9/2
1A] Wide Neutral Grip Pull-Ups (against Avg. band {~120 at top}): BWx7x3 sets
1B] Landmines: Bar+44x6/sx3 sets
2A] Wide Neutral Grip Pull-Ups: BWx7x5 sets [35 Total]
2B] Dips: BWx17x5 sets [85 Total]
OHP felt decent today, was the first time I think I’ve ever handled 70/154 (go ahead, laugh), misgrooved it and ended up out of position at lockout on the 3rd. The 10 rep sets are going to be key in getting moving this lift up. BW Pull-Ups felt like nothing after the band resisted variation.
[quote]Power GnP wrote:
OHP felt decent today, was the first time I think I’ve ever handled 70/154 (go ahead, laugh), misgrooved it and ended up out of position at lockout on the 3rd. The 10 rep sets are going to be key in getting moving this lift up.[/quote]
I laughed, but only because of your comment haha. MP is a humbling lift for me too but it does improve. Slowly 
Unless you discover a way to build it more quickly, in which case I will subscribe to your newsletter.
you suck…train harder
step 1 - show up at gym on time
that is all
@Grettiron
I hear you on that one, frustrating lift, I guess that’s why I finally decided to start training it consistently. You get what you put into it, and I’ve only trained it for a few months so I just need to keep with it.
@ED
Thanks love, KJ is going to be heartbroken that you’ve abandoned us.
Maybe if I had emotions…
Thankfully, I do not. There is only scowl, and more scowl.
@JK
This is why we get along, I have two moods: mean muggin’ and sleeping.
Why …
Paused Squats [2 Second Pause] ???
@Pal
Eliminates the benefit of rebound acquired through the stretch-shortening cycle (SSC) and helps improve my acceleration out of the hole (bottom position).
Tuesday’s Training
Stick Rolling
5 minutes
Lower Body
Warm-Up
Abbreviated Upper/Full Lower
15 minutes
Squats [Comp. Stance]
45x12
132x8
232x5
286x3
Called it…
1A] Wide Neutral Pull-Ups: BWx8x5 sets
1B] Feet Up Bench Press [Medium Grip]: 132x8, 154x8, 176x8, 187x8, 154x8
1C] Hanging Leg Raises [One at a time]: 10/sx5 sets
2A] Bottoms-Up KB Press: 35x5/side x3 sets
2B] Behind-the-Neck Pull Aparts: Purple x15x3 sets
Money Shot
6’2" D-Ball Load
150x3 (to clean pos.)
150x10 (loads)
Will be squatting tomorrow instead.
Tuesday’s Training II
Warm-Up
5 minutes
1A] Chin-Ups: BWx6x3 sets
1B] Offset DB Curls: 35x10/sidex3 sets
1C] EZ Preacher Curls: 60x10/8/8
Money Shot
Walking on 6% Incline
10 minutes at 4MPH
[i]Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb.
Calvin Coolidge[/i]
[i]Writing a book is an adventure. To begin with, it is a toy and an amusement; then it becomes a mistress, and then it becomes a master, and then a tyrant. The last phase is that just as you are about to be reconciled to your servitude, you kill the monster, and fling him out to the public.
Winston Churchill[/i]
Wednesday’s Training
Stick Rolling
5 minutes
Lower Body
Warm-Up
Abbreviated Lower
10 minutes
Squats [Comp. Stance]
45x8
154x5
243x3
287x2
308x1
331x1
375x1
400x1
…belt on…
441x1
474x1
400x8
1A] Glute Ham Raise: BW+22x10x3 sets, BWx12x2 sets
1B] Barbell Calf Raises: 143x25x5 sets
Money Shot
Partner Prowler Sprints
Sled+88x40m x14 over 10 minutes
Again squats weren’t feeling great today, no real “pop”, but I had to go through with them. Ending up hitting what I wanted for the day…kept the pace up as well and got through, 400/441/474 and down set of 400 in about 10 minutes. Also bettered last weeks GHR’s.
Prowler sprints were fun, really want to get back to these consistently, it’d be ashame not to take advantage of such a good tool. Justkev and I alternated doing one 40m sprint each, we both managed 14 over 10 minutes; exhausting but we should be good for 20 next week.
All said and done, not a bad day for what’s usually an “off” day.
Hey man, I’ve been reading for some time, amazing work you’re doing, you’re strong as hell 
Keep it up.
me>you
[i]If this workout were a color, it’d be pink.
Jim Wendler[/i]
Thursday’s Training
Stick Rolling
Lower Body
5 minutes
Warm-Up
Full Upper
10 minutes
Bench Press [Comp. with pause]
Barx12
132x8
176x5
210x3
232x2
254x1
270x1
287x1
303x0
300x0
270x3
254x5
1A] Low Incline DB Bench Press: 75x8x3 sets
1B] Mini Band Facepulls: 20x3 sets
The Money Shot
Martin Rooney Ultimate Challenge
1 minute each, 15 second rest between each
46 Push-Ups
25 Medium Neutral Grip Chin-Ups
22 Modifed Sit-Ups
26 Dips
Total 119
These past few weeks have been “get back to it” block, more to see where I am so I can build a proper program for my meets in late Oct./early Nov. Well…where I’m at could be a hell of a lot better but at least I have numbers to ride off of now. Not sure what happened on the 303/300 attempts, 287 flew up so it could just be a psychological barrier. Deloading the assistance a bit for the remander of this week then starting into a regular program on Monday.
My frustrations right now stem from a few key areas…begin ramble:
- Bench Press; the shoulder’s healthy again, still needs calculated prehab work (should mobility, scapular stability) but point being I can train it hard again so long as I remain smart with it. The frustration being how weak it is…I’m having such trouble breaking this 300 barrier that I can’t help but think I’m totally missing the boat on something. Yes I have long arms, and my chest is a big weakness, I’m working diligently on overhead pressing strength, chins/pulls are going great, do plenty of upper back work…dips are moving up.
More direct chest work? I’m open to suggestions…
-
Hip Mobility/Low Back (SI area); coming into a session feeling stiff and broken does a good job of crushing my motivation, especially on squat or deadlift days. Nothing worse than knowing you’re capable of 20-30k more only to have 350lbs feel like 600. I need to stay consistent with my warm-ups and mobility work as well as step up the stretching…I think a consistent sleep schedule needs to be created as well. I’m also looking into some IMS treatment.
-
Motivation; this is getting better, I’m behind where I was last year and this bothers me. I need to look at this as fuel for the fire and apply it to ever aspect of my life. No hoping it will get better, I need to apply myself and fix these issues.
@Delta
Thanks, wish I felt that way. I feel like a kitten in a pink tutu on most days.
@ED
Yes.