Lot of volume, real good benching
Thursday, July 8, 2010
Rugby 7s practice… my feet are TIRED!
Squats tomorrow.
LA
Yes, nice volume, good benching.
Yes, nice benching indeed. Great work all the way around.
Friday, July 9, 2010
Squat day, planned “pick your battles” day. Went in looking for prescribed reps only and just a little assistance because: 1. Feet, ankles and achilles still feeling it from practice yesterday. 2. All day 7s tourney in Cleveland on Saturday, looking to be fresh.
Elliptical - 10 min very easy warmup… instead of the normal box jumps
Box Squat - This is admittedly a bit above parallel. I call it 2" above and I’ve been using the same “box” for squats for just over a year now. Alternated sets of 5 chins between squats
135 x 5 / 5 chins
185 x 5 / 5 chins
225 x 5 / 5 chins
265 x 5 / 5 chins
305 x 5 / 5 chins
345 x 5 / 5 chins
Glute kickback thingy… I call them Mule Kicks. First time doing them in a while. Can’t remember why I stopped.
60 x 10
60 x 10
60 x 10
That’s it. Called it a day. I’d consider this a successful week of training. Now it’s off to take care of a few errands and make the 4 hour drive to Youngstown. Cleveland in the morning for the Rock and Roll Rugby 7s Tournament.
Thanks to all for the encouraging words.
LA
^^^ Ive just started doing the same thing on my Mp day adding pullups between sets.
4-0 and Social Division Champs at the Cleveland Rock and Roll 7s Rugby Tournament! Scored 2 tries and help set up another. Dislocated pinky, sore hamstring, and very very tired dogs.
Visiting family in Youngstown tonight and part of tomorrow, then back to the job. Working 11PM Sunday til 7AM Monday… then a quick turn around and back to work at 3PM Monday.
That quick turn on Monday presents a problem as Monday is a training day (Mil Press)… might push it off til Tuesday. No rugby practice Tuesday for me due to work.
LA
Monday, July 12, 2010… right after night shift. BW after training = 228
Mil Press
warm up
45 x 10
65 x 10
85 x 5
work
105 x 5
115 x 5
135 x 11 - This equals a PR from 3-rep day last cycle.
Weighted Dips
25 x 10
35 x 10
45 x 10
55 x 10
55 x 10
Chins / Face pull superset
x 5 / 110 x 10
x 5 / 110 x 10
x 14 / 110 x 10
Last set of chis was AMAP, just because… and a PR.
Now I am back on the job, working 3-11PM.
LA
Gramps,
My apologies for the belated welcome. You’ve got some great numbers, and will fit in well with the rest of us.
Wait, you seem intelligent enough, but are you handsome, too? Consider full membership into the crew as pending until we find out.
Tuesday, July 13, 2010
Ran some bleacher steps at the HS soccer stadium.
57 steps, 10 trips, in 14:13.
First time doing these, so now I have a benchmark. Didn’t have any time goal, just went there looking to get 10 in. The last trip up took 13sec. I think I will monitor the time for each trip as well as trying to do more trips each time.
LA
[quote]sfp wrote:
Gramps,
My apologies for the belated welcome. You’ve got some great numbers, and will fit in well with the rest of us.
Wait, you seem intelligent enough, but are you handsome, too? Consider full membership into the crew as pending until we find out.[/quote]
How’d you get in?
[quote]DaCharmingAlbino wrote:
[quote]sfp wrote:
Gramps,
My apologies for the belated welcome. You’ve got some great numbers, and will fit in well with the rest of us.
Wait, you seem intelligent enough, but are you handsome, too? Consider full membership into the crew as pending until we find out.[/quote]
How’d you get in?[/quote]
Lacking both of the requisite characteristics, it’s obvious I was grandfathered in.
See what I did there? I kill myself.
Wednesday, July 14, 2010 - BW after training = 225
Box Jumps w/u (risers x reps)
10 x 3
12 x 3
14 x 3
15 x 3
16 x 1
17 x 1
TBDL
135 x 3
185 x 3
225 x 3
285 x 3
325 x 3
365 x 10 * I was hoping for 12+ for a PR and an est max PR, but it just wasn’t there… but 10 doesn’t suck
Pull Thru / Chin superset
120 x 10 / x 6
120 x 10 / x 6
120 x 10 / x 6
Leg Curl
65 x 15
65 x 15
65 x 15
Machine Preacher Curl - RP/DC style
90 x 15
90 x 7+ * almost got 8
90 x 4+ * 10 sec negative after last rep
LA
Thursday, July 15, 2010
Rugby - forwards conditioning
I got there early and did some sledgehammer work before we started.
10 sets of 5 each, right and left handed, 6lb sledge vs. loader tire.
Conditioning -
100M run, 50M recover x 6
many tire flips, sled drives, short sprints, BW squats, push ups and crunches.
About 40 minutes of touch rugby…
LA
Friday, July 16, 2010
Bench
Warm up
45 x 10
95 x 10
135 x 10
185 x 5
Work
215 x 3
245 x 3
275 x 9 * Two reps shy of PR, but still pleased. When I did 275 x 11, it was off season so I was not doing hard conditioning and playing rugby. Also, that 275 x 11 seemed to be an anomaly… a big spike in est max that has not been approached before or since.
Incl DB bench s/s with DB shrug
65 x 10 / 65 x 15
65 x 10 / 65 x 15
65 x 10 / 65 x 15
65 x 10 / 65 x 15
65 x 10 / 65 x 15
Same wt/reps as last time
Kroc Row
80 x 10 warmup
80 x 17
80 x 12
same wt as lat time, one more rep overall (17 vs 16 last time)
Tricep pushdown w/V-bar, RP/DC style
190 x 14
190 x 4
190 x 3
same wt as last time, reps down on all 3 sets… will consider some sort of change if this continues downward.
LA
No shame in a 275x9 bench my fine fellow.
[quote]bulldog9899 wrote:
No shame in a 275x9 bench my fine fellow.[/quote]
No kidding. I’d kill for half that right now.
[quote]sfp wrote:
[quote]bulldog9899 wrote:
No shame in a 275x9 bench my fine fellow.[/quote]
No kidding. I’d kill for half that right now.[/quote]
Thanks guys!
I am pretty happy with that performance, especially since I had a hard conditioning session the day before…
Took Saturday off for some yard work and other stuff, including some quiet time with the wife. We don’t get a lot of that…
Sunday is back to work… both the job and the gym. Squat day today after work.
LA
Sunday, July 18, 2010
Box Squat - Alternated sets of 5 chins between squats
135 x 5 / 5 chins
185 x 5 / 5 chins
225 x 5 / 5 chins
285 x 3 / 5 chins
325 x 3 / 5 chins
365 x 8 / 5 chins
Mule Kicks
50 x 10 x 5 sets
Elliptical
2:00 easy - 3:00 hard x 4 then
10:00 easy
LA