Crippler, great idea!
3’s Day, Squats, TM 390, Top Set, 350.
Squats: 45 x10, 135 x5, 225 x5, 275 x3, 315 x3, 350 x6.
Front Squats: 135 x5, 185 x5, 225 x3, 275 x1, 300 x1.
Stairs: 20 flights.
The stairs at the end must have been fun.
3’s day, Press, TM 170, top set 155.
Press: 45 x10, 95 x5, 115 x3, 135 x3, 155 x8, 135 x3, 3, 3, 3, 3.
Wide Grip Pullups: 10, 7, 6, 5, 5, 5, 5, 4, 5 (52 total).
Dips: +50 x 10, 10, 10, 10, 8.
Stairs: 20 flights.
Notes: I felt ok for 3 days in a row. Time for marinated tri tip.
3’s day, Deads, TM 450, Top Set, 405.
Deads: 45 x10, 135 x10, 225 x5, 315 x3, 365 x3, 405 x 10 (full reset) (PR +1 rep), 315 x 3, 3, 3, 3, 3.
Notes: I was pretty happy with deads, I’ve been looking to hit 10 reps with 4 wheels for a while now. My body weight is holding around 205, I may take a break from dieting for the weekend while on a short camping trip.
1’s night, Bench, TM 275, Top Set 260.
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 260 x5, 225 x3, 3, 3, 3, 3, 3.
Machine Rows: 90 x10, 180 x10, 270 x10, 360 x10, 450 x8, 360 x8, 270 x10, 180 x20.
DB Incline Bench: 90s x 10, 10, 6, 75 x10.
BB Rows: 135 x10, 10, 10, 10, 10.
Stairs: 20 flights.
Notes: I took three days and ate an obscene amount of food while camping, mostly junk carbs. It was totally awesome. Back to the grind.
1’s day, squat, TM 390, top set 370.
Squats: 45 x10, 135 x5, 225 x5, 275 x5, 315 x3, 370 x4.
Front Squats: 135 x5, 185 x5, 225 x3, 275 x1.
Stairs: 20 flights:
Notes: Short on time, did this quickly.
Gotta love the lifting when it’s intense and everything moves smoothly.
Yesterday: HIIT: skied two sets, fairly sore today, felt good to get back on the water.
Today: 1’s day, Press, TM 170, Top Set, 160.
Press: 45 x20, 95 x5, 115 x5, 135 x3, 160 x5, 135 x 3, 3, 3, 3, 3.
Chins: 11, 8, 7, 6, 5, 5, 5, 5, 5, 5 (62 total).
Dips: +60 x 5, 5, 5, 5, 5.
DB OHP: 50s x 10, 10, 10.
Stairs: 20 flights.
Notes: We are having some awesome weather, I should be on the water right now.
HIIT: Skied two sets. Conditions: perfect.
I have a friend that lives on an island just outside of Seattle. I love the view surrounding the water and beauty of the area.
Morning: I took a rock climbing class with the boy. This was pretty challenging and a good grip workout.
After: 1’s day, deads, TM 450, top set, 430.
Deads: 45 x 10, 135 x5, 225 x5, 315 x5, 365 x3, 430 x3 (full reset), 315 x 3, 3, 3, 3, 3.
Zerchers (from low pins below parallel): 135 x5, 225 x5, 315 x1, 365 x1.
Notes: 430 felt really heavy, I think the skiing and other activities took its toll.
[quote]jjackkrash wrote:
Morning: I took a rock climbing class with the boy. This was pretty challenging and a good grip workout.
After: 1’s day, deads, TM 450, top set, 430.
Deads: 45 x 10, 135 x5, 225 x5, 315 x5, 365 x3, 430 x3 (full reset), 315 x 3, 3, 3, 3, 3.
Zerchrers (from low pins below parallel): 135 x5, 225 x5, 315 x1, 365 x1.
Notes: 430 felt really heavy, I think the skiing and other activities took its toll. [/quote]
Nice work Jack. Makes me want to work in some zerchers in my routine again.
I saw this marine training on the military channel in California where they have to hand climb a rock face with a 60 lbs pack on in training for Afghanistan which looked like a lot of fun. Bet you had a blast. Deads and Zerchers are moving well for you.
Thanks for stopping in, folks!
5’s night, Bench, TM 280, top set, 240.
Bench: 45 x25, 135 x5, 185 x5, 225 x5, 240 x7, 225 x 3, 3, 3, 3, 3.
Machine Rows: 180 x10, 270 x10, 360 x10, 450 x6, 360 x8, 270 x10, 180 x20.
DB Incline Bench: 90s x 12, 7, 6, 70s x8.
BB Rows: 135 x10, 185 x10.
Notes: I felt ok tonight. My BW is hanging out right around 210, I’m going to try carb cycling and not worry so much about cutting and just try and up the activity level a bit and hopefully ski a bunch this spring.
FYI: carb cycling sucks would rather have 1 refeed every 4 days with carbs -last meal of day if your eating throughout the day or first meal if your interrmittant fasting.
I posted a link to some cool reading on my thread.
Or just go to Truenutrion and order 3 pounds of Cyclic Dextrin and 2 pounds of Gemma P protein take 1 serving of the Dextrin and 1/2 serving of the Gemma P, can also add in some caffiene as well…
Thanks, Rick, I’ll take a look at the link.
5’s night, squats, TM 400, top set, 340.
Squats: 45 x10, 135 x5, 225 x5, 275 x5, 340 x7, 315 x 3, 3, 3, 3, 3.
Front Squats: 135 x5, 185 x5, 235 x1, 285 x1.
Notes: Squats felt pretty solid tonight, the triples were all deep and fast. My ass was really screaming by the time I finished the triples.
That is solid as hell squats jj.
Thanks Joe!
HIIT: Skied last two days, lifted today.
5’s day, Press, TM 175, top set 150.
Press: 45 x20, 95 x5, 115 x5, 135 x5, 150 x8, 135 x 3, 3, 3, 3, 3, 3.
Wide Grip Pullups: 12, 8, 8, 7, 6, 6, 6, 5, 5, 5. (68 total)
Dips: +50 x 10, 10, 10, 10, 10.
DB OHP: 50s x 10, 10, 8.
Notes: I felt pretty strong today, especially on pullups.
Rock Climbing Class, then 5’s Day, Deads, TM 460, top set 390.
Deads: 45 x10, 135 x5, 225 x5, 315 x5, 355 x5, 395 x 11 (full reset), 315 x 3, 3, 3, 3, 3.
Zerchers (from pins just below parallel): 135 x5, 225 x5, 315 x1, 370 x1.
Notes: Deads felt heavy, but I got it done. My hands are also starting to get chewed up.
My hands are chewed up too from all the deads Sheiko demands. Damned calluses keep ripping off.