Jack,
I’m glad that your daughter is okay. It is a blessing. Stay strong bro!!
Darren
11/28
on road in fort worth, but gym has Forza bench so life is good.
speed BP 135x7, 225x5, add green bands connected and run under bench support, 225x3x8 sets close and meet grips, close grip 275x4, 225x7x2 sets
dumbell row 120x20R+20R PR!
coming down with cold i think.
wrist was fine benching, have no idea what happened, maybe overhead squats tweaked wrists, but it was very painfull to the touch.
Far more important is daughter is OK, just some whiplash which we are dealing with. 3 kids and an adult in car that gets rear ended and driven into another in an intersection, and they all walk away with no broken bones or blood. alive. My wife and i are shook up but the kids now get our OCD about seat belts and staying in touch with us on cell phone. She called from inside the car right after the accident and another kid was crying and screaming. Thye were staying in car until i told them to get clear right away.
i am seriously considering sending her to a convent in the bavarian Alps…
11/30 me sq and de dl
caught a cold in texas( i also suspect from immune overload from heavier weight ramp up) so not feeling so hot today but really wanted to see if body adapted to heavier weigths and if heavy renegade rows paid off.
mobility
squat 155x7x2, 245x5, 335x3, 425x2, add 44 cent w/ straps down and loose belt 515x2, add wraps, straps down, and tightened belt 565x2, 605x2 very solid, about an inch or so high but this is exactly where 605 should get me. raw 335x5 paused
speed dl 245x3, 335x3, 425x1x8 sets in 4 mins.
out of gas from cold symptoms, went home to eat and sleep.
12/1 extra
chinsx7x2
renegade row 88sx7x2 sets
GHRx10, +12x10
kb fs 88sx8
planning on more but cold is kicking my butt.
BEAT ARMY!
Hope you are feeling better soon Jack!
Go ARMY!
de bp 12/3
BP 135x7, 225x5x2, 325x3 add 52 F6 425x3, 5, 5. 4 board 465x5
full rom benches very fast.
later
chinsx10x2
renegade row 88sx8
green band pushdownx50
green band pull apartx50
Hope things have ‘settled down’ a bit since the car accident. Your last BP workout is impressive under the circumstances! Jack, I got the shirt today, BUT I am not going to be able to get anyone to help me on with it until Fri/Sat.
I will try to follow your suggestions, BUT I will be using pins in power rack instead of boards, Is that OK? I will find the ‘touch weight’ and let you know ASAP. I need to thank you again & again & again for making this bald, deaf, nearly blind old fart a little happier in life doing what he likes to do & having someone of you expertise & the willingness to help makes me feel good too! THANX,
Art
Art,
Things quieting down a bit. Glad to help, but i like the baord way more than pins, but try it if you feel more comfortable.
12/5
raw squat 135x25 prehab for IT/hip
cg BP 135x15, 225x10, 275x5
fat bar samll plate dl 245x3, 335x3, 405x3, 455x5, 3
lat cramped up on last set of dls so shut it down.
12/7 me bp
went to dermatoligist yesterday to get more stuff cut off and chiro today to untweak back/lat. happy to be in gym today.
close grip bp 135x7, 225x5, 275x3, 325x3 add 4 board 365x3x3, 405x1 not much in tank, 365x5
medium grip pulldown 120x25
later
green band pushdownx50
green band pull apartx50
12/8 de squat at home
warmup KB snatch 53x10+10
renegade row 53x10+10
de box(13")squat 225x5x3 sets, loose denim briefs on 315x3, add choked greens and belt 315x3x2, 365x3x3
super set chinsx7, 9, 11 and GHRx10, +12x10
sled drags 106x150 yardsx2
don’t think my issue is in lower lat, probably in erector and/or oblique somehow.
Hope you are feeling better! Tried F6 today…not quite sure I had it on just right…arms tight, esp. under armpits! Thought the body would be tighter around chest.
Pin 17 - 135
Pin 18 - 225
Pin 19 - 315
1" off chest - 315
Touch - 335, paused for 2-3 sec then pressed to an uneven lockout…exploded off chest, Tri’s never switched gears, felt they were the weak link…then did my ‘normal’ raw workout scheduled for today.
Jack, I have a question again for you…I can see that the shirt will allow me to attempt heavier weights than I could raw, the weight will probably blast off my chest OK, how will I get my TRI’s stronger…do I still train raw
or use the shirt? Thanks in advance,
Art
Art,
Shirted and raw meet grip board presses as a ME movement and raw 4 board meet grip and close grip as assistance will give your the lockout you need. If you put the shirt on with your thumbs rotated outward and jack the collar down as low as you can it will take more to tocuh and help your lockout. Get your triceps and ockout stronger then you can get a smaller shirt.
jack
THANKS Jack! The contest is now postponed/rescheduled for Feb, so it will give me at least a couple more workouts to A: get used to it & B: possibly derive more benefit from it in training with a bigger carryover to the contest. Because we’re on a budget, another shirt is out of the question…I will make do with this one the best i can for as long as it lasts.
In your opinion, how many sub-max/max attempts does a shirt have in it, or, is it hard to say because too many variables??? If not many attempts, I will try to save for contest & 4-5 workouts prior to…maybe <25-30 reps total. What do you think?
hard decision but skipped squatting today to give ab/oblique a chance to heal up with next weeks back off added in. The joys of being a 46 y/o PLer.
BP 135x7x2, 225x5x2, 315x3
add old 48 F6, haven’t used this shirt in a long time and wanted to see what touched.
2 board 405x3, 495x1,
1 board 495x1,
full rom 495x1 fast.
3 board 495x5PR,
shirt off
3 board 405x3 triceps shot.
so 495 in 48 F6, 523 in 46 F6, and 568 in 46 Katana. 405 in 52 F6 but it is really worn out.
later pullupsx7x2, chinsx10x2
green band pushdownx50
green band rear deltsx50
Art-This is how you dial in a shirt and your technique!
ALL I CAN SAY OR THINK - W O W!!!
[quote]QuarterTonner wrote:
ALL I CAN SAY OR THINK - W O W!!![/quote]
Thanks, but i have trained with Jesse Kellum and James Burdette and been the warm up room at the WPO. i have lifted in the same flight as Jason Jackson, Tiny Meeker, Gene Bell, and Gary Frank. i know Wade Hooper and Dave Ricks.I once sat on the same couch in lobby of the meet hotel with Ed Coan. There is good and there is great, and i am not confused which end of that spectrum i inhabit.
jack
Well said! Having been in the same flight as Rob Wagner, Ray Benemerito, Steve Scialpi and other great 198er’s, I know first-hand of what you speak! Thanks for your continued help and encouragement, you are a true PLing ambassadour!
12-21
ez week workout
BP 135x10x2 2 grips
db floor press 55sx10, 100sx24PR, 21, 19, total 63 reps is PR along with 24 first set
db row100x10x3
adductor machine 100x30, 110x30, 120x30
lots of foam rolling and mobility all week too
11-24
ME BP
BP 135x7x2, 225x5, 275x5, 315x5
3 board meet grip 315x5, 365x5, 405x2, 315x5, 405x3 my weakest raw board. PR is 425x3
3 board close grip 315x5x5
clean grip dl 135/225x5, 315x3x3
lat and oblique not too bad.
Keeping my fingers crossed.
Merry Christmas!
hey, just wanted to say Merry X-mas to you and family, I’ll give ya a call next week after everything settles down. Me and Terry are doing well, taking this week off completly. Heres a vid or two from last training cycle, let me know what you think.
545x3 raw 4 board
525x2 in super phenom (funky lockout)
talk to ya soon, Jeff