Yesturday:
Bench, 5’s day, TM 275
Bench: 45 x20, 135 x5, 185 x5, 215 x5 235 x7,
Bench EMOM: 190 x 4, 4, 4, 4, 4, 4, 4, 3, 3, 3 (37 total reps)
DB Rows: 110 x 20
Cable Rows: 180 x 20
DB Incline Bench: 95s x 6, 75s x10.
Notes: I got pounded with work coming off vacation but I have been skiing some. I’m going to ski or hit the gym when I can and try and stay fairly lean through the summer. Morning BW 203.
Good to see you back sir.
Thanks Crippler!
5’s Night, Squats, TM 390
Squats: 45 x10, 135 x5, 185 x5, 225 x5, 275 x5, 330 x 8.
Front Squats EMOM: 195 x 4, 4, 4, 4, 4, 4, 4, 4, 4, 4 (40 total reps).
Notes: I felt pretty strong on back squats, all things considered. I got behind on time on the last two sets of front squats; I was completely gassed by the end.
Way to kill it on the front squats, nice work.
5’s day, press, TM 170
Press: 45 x20, 95 x5, 115 x5, 130 x5, 145 x7.
Press (almost EMOM): 115 x 4, 4, 4, 4, 4, 4, 3, 3.
Pullups: 10, 6, 6, 6, 5.
Dips: 25
Notes: Work, tweaky back, and skiing have cut into lifting. I finished a big project this morning and then went skiing. I got this in after skiing two sets. Its all good. Hope everyone is having a great summer.
5’s day, deads, TM 460.
Deads: 45 x20, 135 x5, 225 x5, 275 x5, 325 x5, 390 x9.
Glute bridge thingys: a bunch.
Notes: My back is tweaky and my hands are fairly chewed up from skiing so I did the minimum on deads and then tried some glute-bridge thingys. These were pretty easy with around 185 pounds but awkward. I need to figure these out and really hit them because my glutes aren’t firing during squats and I think that’s part of what’s fucking up my back; that and sitting in a chair most of the day.
390 x 9 is a serious set. Nice work Jack.
Glad you’ve already got some skiing in. With all the rain and chilly nights around here the water is just now getting warm enough to ski.
Dave, thanks for stopping in! You need to get outside and enjoy some summer weather.
3’s night, bench, TM 275.
Bench: 45 x20, 135 x5, 185 x5, 205 x3, 225 x3, 250 x6.
Bench (EMOM): 215 x 3, 3, 3, 3, 3, 3, 3, 3 (cut short/started too heavy).
Cable rows: 180 x 15, 15, 15, 15.
Incline DB Bench: 90s x 10, 75s x10, 7.
Notes: I wanted to ski today but it didn’t happen, so I did this. I tried for 7 reps on the money set and got stuck in the middle for about 10 seconds and then failed. It was a bit embarrassing because I didn’t have a spotter and some guy on the other bench had to rescue me. I think the grinder/miss made the EMOM set harder as well.
Nice work Jack. Is this back pain, lower back?
[quote]hawkcapt1912 wrote:
Nice work Jack. Is this back pain, lower back?[/quote]
About as low as you can get, and it pinches the nerved and runs through my hip and down the side of my leg.
[quote]jjackkrash wrote:
[quote]hawkcapt1912 wrote:
Nice work Jack. Is this back pain, lower back?[/quote]
About as low as you can get, and it pinches the nerved and runs through my hip and down the side of my leg. [/quote]
I’m not a doc and I haven’t stayed at a Holiday Inn Express but it sounds like sciatica. You been to a doc?
[quote]hawkcapt1912 wrote:
[quote]jjackkrash wrote:
[quote]hawkcapt1912 wrote:
Nice work Jack. Is this back pain, lower back?[/quote]
About as low as you can get, and it pinches the nerved and runs through my hip and down the side of my leg. [/quote]
I’m not a doc and I haven’t stayed at a Holiday Inn Express but it sounds like sciatica. You been to
a doc?[/quote]
Chiro.
He showed me the pics and I have a funky spine piece on the very bottom (don’t know the tech name for it) that makes it prone to rubbing the nerve and causing inflammation. I also have a desk job and the more I work the more prone I am for getting my spine jammed up down there which compounds the tendency for inflammation on that nerve.
He ran some physical/movement tests and showed me where I am very weak relative to my overall strength; how my glutes don’t fire when I squat; and how my core/stabalizers are weak on one side in a plank and not the other and in a few different stabilizing positions relative to the rest of them. So I have a few exercises to work on that should help–if I get off my ass and actually work on them.
EMOM for the win
looking good in here.
sounds like a good chiro
Take care of it Jack.
Thanks for checking on me folks.
3’s night, Squats, TM 390.
Squats: 45 x10, 135 x10, 225 x5, 275 x3, 315 x3, 350 x4. (meh).
Front Squats (EMOM): 205 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3. (42 total reps).
Notes: Squats felt way too heavy; I didn’t have any problems with front squats but I was gassed by the end.
3’s night, press, TM 170.
Press: 45 x20, 95 x5, 115 x3, 135 x3, 155 x6.
Press (EMOM): 125 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 (39 total reps)
Pullups: 10, 8, 6, 5, 5.
Dips: +50 x 10, 7, 5.
Notes: Lots of work, quite a bit of skiing, and a little lifting. So far its a pretty good start to the summer. My weight is creeping up a bit but I’m still sub 210. We have lots of activities going on so I’m planning on sneaking to the gym when I can and not worrying to much about it. I hope everyone is doing well.
4x350 is no joke. Sometimes the weights feel super light and sometimes they feel tied to the fllor.
Skiing and lifting now that’s the life. Nice job with the 350 lbs squats.
Thanks folks. Livin’ the dream.
3’s day, Deads, TM 460.
Deads: 45 x10, 135 x10, 185 x5, 235 x5, 285 x3, 335 x3, 385 x3, 415 x7.
Barbell Glute-Bridges: 135 x5, 185 x5, 235 x5, 285 x5.
Notes: I had to use the shit bar on deads that rips up my hands. But I felt ok about the money set. I can really feel the glute-bridges. I can tell my glutes are a weak link that need work.
415 x 7 is solid after all the previous sets.