Nice job J Willy! I may need to give the YTWL’s a go.
Saturday morning workout
Bench press: bar x20, 135x10, 185x5, 4x205x5
Incline DB press: 3x65x10
Hammer wide chest: 3x90x10, 90x6
Flat fly supersetted with sit up: 3x30x10, 6 sit ups
CGP in the smith: 4x135x8
Tates: 3x40x8
OH triceps with rope supersetted with straight bar push downs: 3x100x10 each movement
treadmill walk: 20 minutes
Good and bad today. The good thing is i figured out how to set up under the benches at this gym. The bad is a long lost…My bench has really degraded. I wanted to work on the Coan progression, that is out of the question. I’m going to bastardize it a bit. Hammer wide chest, hurt my shoulders, so they are out. Inf act all the Hammer pressing machines tend to hurt my shoulders.
So here we go, make some adjustments, adapt and build on the program. I’ll work 205 next ME day on the bench and then drop some reps and raise some weight. WOO-HOO maybe one day I’ll be really lifting!!
JW’s morning ponder:I wonder how many weeks are there in a light year?
JWILLY we all have good and bad days in the gym… Looks like the effort is there so get the shoulder right and I am sure the lbs will return to the bench. Love the morning guys!
Bro, it’s all good. Good days, bad days…you are there day in and day out. The weight will come. Just gotta find the right recipe.
I’m right there with you. My bench max hasn’t budged in a few months. We’ll get it figured out. Just gotta keep getting after it. In the mean time, I am healthier for the pursuit, even if not thrilled over the progress.
Thanks for the encouragement LS and OG. I hate taking 4 steps back. It’s a fact of life I never get used too.
Sunday morning workout
Rubber band dislocates: 15
YTWL: 10 lbs
Rack pull from the knees: 135x10, 4x275x6, 3x295x3, 315x1
Kroc rows: 3x90x10
Chest Row: 3x105x6
Hammer Low Rows: 4x90x6
Hammer Lat pulls: 2x90x6, 2x90x5
Back shrug: 180x10, 3x 270x8
Hise shrug: 395x10, 315x10, 335x10
Treadmill walk: 45 minutes
I had fun today. My weak grip hit me square in the face through out the morning. My left hand gave out after 7 reps on the Krocs. I couldn’t pull 315 for a second rep. felt my hands slipping on the Hammer lows. Going to stop the chest rows. I’m the bench bar thing is built for a 6’5" cat rather than a 5’10" fat guy. So I’m thinking more Krocs and stuff. Did some plate pinches for giggles. I tried to walk off yesterday’s cheeseburger and last night’s pizza. I don’t think it worked… I gotta get more anal with my diet.
JW’s morning question: How come when I call Information they can’t tell me where my keys are?
I have noticed that my grip really regressed with just a little time off too buddy… should come back quick though… hopefully for both of us 
[quote]j_willy3 wrote:
Thanks for the encouragement LS and OG. I hate taking 4 steps back. It’s a fact of life I never get used too.
Sunday morning workout
Rubber band dislocates: 15
YTWL: 10 lbs
Rack pull from the knees: 135x10, 4x275x6, 3x295x3, 315x1
Kroc rows: 3x90x10
Chest Row: 3x105x6
Hammer Low Rows: 4x90x6
Hammer Lat pulls: 2x90x6, 2x90x5
Back shrug: 180x10, 3x 270x8
Hise shrug: 395x10, 315x10, 335x10
Treadmill walk: 45 minutes
I had fun today. My weak grip hit me square in the face through out the morning. My left hand gave out after 7 reps on the Krocs. I couldn’t pull 315 for a second rep. felt my hands slipping on the Hammer lows. Going to stop the chest rows. I’m the bench bar thing is built for a 6’5" cat rather than a 5’10" fat guy. So I’m thinking more Krocs and stuff. Did some plate pinches for giggles. I tried to walk off yesterday’s cheeseburger and last night’s pizza. I don’t think it worked… I gotta get more anal with my diet.
JW’s morning question: How come when I call Information they can’t tell me where my keys are? [/quote]
I was too weak to fend off the pizza and Halloween candy fairies this weekend. Next time I’ll make sure to keep a shotgun handy.
I really like the kroc rows. The neutral grip doesn’t aggravate my right elbow/bicep issue. Unlike barbell bent over rows. It’s hard to push it, though, with only 65# DBs. Time to remake my redneck DBs.
How are you liking the Hise Shrugs?
Have you tried wrapping your wrist tight to help with the grip? Supposedly helps a little. I personally like most of the hammer chest equipment (decline excluded) but I’ve noticed it can definitely hit you right in the shoulders. Remember, you have to position the elbows like a non-machine bench press and not get the elbows to high and out. On the incline, seat positioning is everything. You’re putting up a lot of volume lately and doing great.
Monday morning workout
Rubber band dislocates: 15 reps
YTWL 10 lbs
DB complex: 6 sets with 25 lbs
Treadmill walk: 20 mins
Back to the complexes after a weekend of pizza and pizza and cheeseburgers. Going to try to press for more sets on the DB complexes. Getting up a little earlier to press for some longer workouts. I guess time will tell the tale.
JW’s morning pondering: Do people in Australia call the rest of the world “up over”?
[quote]hel320 wrote:
Have you tried wrapping your wrist tight to help with the grip? Supposedly helps a little. I personally like most of the hammer chest equipment (decline excluded) but I’ve noticed it can definitely hit you right in the shoulders. Remember, you have to position the elbows like a non-machine bench press and not get the elbows to high and out. On the incline, seat positioning is everything. You’re putting up a lot of volume lately and doing great. [/quote]
I hadnt thought of that Harry. Thanks for the idea. I have played with the seat positions on the Hammer stuff. Maybe I have not hit it right. I may be trying to push too much weight too. I think I’ll back off the weight some and up my rep count.
Thanks for the advice
[quote]bunny7568 wrote:
I have noticed that my grip really regressed with just a little time off too buddy… should come back quick though… hopefully for both of us :)[/quote]
Hell, your grip will be back inside of a week! I think mine will take some work!
Tuesday morning workout
Back squat: 115x20
Front squat: 4x135x6, 185xmiss
1 lame excuse for a zercher from pins: 185x1
Hack Squat: 3x270x6
I had a moment of madness and feelings of fleeting youth when I decided to front squat… I dropped 185 from the front. I did zercher lift it off the pins into the hooks. I guess there is some solace with that. I 'spect I’ll add the front squats on a regular basis. By the 4th set I could feel some flexibility returning to the shoulders and it was easier to keep my elbows up and the weight racked on my shoulders.
JW’s ponder of the morning: If there is no God, who pops up the next Kleenex in the box?
[quote]j_willy3 wrote:
Tuesday morning workout
Back squat: 115x20
Front squat: 4x135x6, 185xmiss
1 lame excuse for a zercher from pins: 185x1
Hack Squat: 3x270x6
I had a moment of madness and feelings of fleeting youth when I decided to front squat… I dropped 185 from the front. I did zercher lift it off the pins into the hooks. I guess there is some solace with that. I 'spect I’ll add the front squats on a regular basis. By the 4th set I could feel some flexibility returning to the shoulders and it was easier to keep my elbows up and the weight racked on my shoulders.
JW’s ponder of the morning: If there is no God, who pops up the next Kleenex in the box? [/quote]
enjoyin’ that power rack are you? Nice training!
[quote]soldog wrote:
j_willy3 wrote:
enjoyin’ that power rack are you? Nice training![/quote]
That I am Soldog, that I am
Its tough keeping the weight from rolling with front squats. I get a shoulder workout every time I do them. Front squats and zerchers are character builders.
Great work. I hate front squats. I mean, I really hate front squats. I do them every week just to remind myself how much I hate them. I agree with eco, they are character builders.
Tried 'em once. It has taken me months to recover (psychologically). I am flirting with them again…just to make sure the rest of my year sux.
Wednesday morning workout- assistance day.
Rubber band dislocates
YTWL
Flat DB bench press: 3x75x10
Incline DB: 2x55x10, 55x7
Rev grip bench press: 4x135x6
MP 95x8, 95x6
OH triceps with rope super set with straight bar push downs:
2x100xFailure
Treadmill walk: 20 minutes
Today was the first day of a new bench assistance training program. I’m planning to do bench assistance on Tuesdays and ME bench on Saturday. Squat on Mondays And Wed., and do my back work on Thursday and Saturday for a while. I’ll be the lone bastard taking Friday as a rest day. I feel I can push the weight up on the Rev grip benches.in the same breath i over estimated my MP prowess and will lower the weight on that.going to continue to walk on the damn treadmill… maybe i can continue to burn some fat in this bastard plan… Everyone else is doing 531… JW is doing the ‘bastard’
Took a 4 am reveille call this morning. As you can see above,I’m changing my plan yet again. I’ll go in earlier and do a bit more training. Seems the family life is keeping me out of the gym in the PM. We have a ‘spirited’ daughter (spoiled damn rotten 11 yo). The evening shift is JW’s so it is cutting into the assistance days. With the 24 hour gym I can go in earlier and not disrupt the family life. Hell the business is doing a good enough job at that!
JW’s morning ponder: When they asked George Washington for ID did he just whip out a quarter?
Thanks Eco, LS and JJack. I think I’m going to fit the zerchers and front squats in on a regular basis. I always like doing the hard shit… Even when I suck at it!
Nice work JW.
I can respect anyone who can train that early.
Am I the anomaly for liking and preferring front squats???
maybe its cause I learned them first??
I like the Bastard! Im only doing the 531 cause I relized I was doing too much.
I like squats in this order- front, OH, front from pins, Box squats, and then back squats.
Zerchers are somewhere in the top , few.