Good stuff, j-willy. Just so you know… If you decide you want to try 5-3-1, there is still room on the bandwagon. Of course, the “bastard” might yield better results.
Thursday morning workout:
Should be a bastard Wednesday workout in the newly created bastard program. What good is a bastard program if you cant bastardize it?
Rubber band dislocates: 15 reps
YTWL: 10 lbs
Kroc rows: 2x90x10, 90x8
Hammer low row: 3x70x12
Hammer lat pull downs: 3x70x12
Snatch grip rack pulls: 2x205x5 225x1
Reverse flys: 3x55x6
Treadmill walk: 15 minutes
Couldn’t hold the DB after 8 reps with my left hand during the 3rd set of krocs. Dropped the weights back on the Hammer stuff. Upped the reps a bit. Felt froggy on the snatch grip pulls, until I tried 225. I barely make the single pull. Pretty fair workout all in all.
JW’s morning ponder: Where am I going? And what’s with this handbasket?
JWilly- how you liking the snatch grip pulls…I am a huge fan of those. They beat the crap out of me. Workouts look good…keep banging away man!
Sorry to keep asking about shoulder pain but how long was it before you started seeing some relief doing the YTWL stuff???
[quote]OldGoat wrote:
JWilly- how you liking the snatch grip pulls…I am a huge fan of those. They beat the crap out of me. Workouts look good…keep banging away man![/quote]
I loke the snatch grip pulls alot OG. Keeps me in touch with my youth. They beat the crap out of me too
[quote]ecogenx wrote:
Sorry to keep asking about shoulder pain but how long was it before you started seeing some relief doing the YTWL stuff???[/quote]
Ask away Eco. It was a while, 3 months maybe. I also took an Aleve before bed time and training. I think they really knocked back the inflamation.
well stop getting up so damn early you are making me feel lazy! I clocked out of the rack at 0430…keep pulling
4:00 a.m.?? No sir! Not me! If I rollover and see 4:00, I assume it is a nightmare and roll back over 
Looking good j-willy. Working out that early just floors me. You and OG are just masochists.
I often get up at godforsaken hours for work.
A friend in my business (television) confessed to having dimmers on the lights in the bathroom.
just some food for though.
[quote]OldGoat wrote:
well stop getting up so damn early you are making me feel lazy! I clocked out of the rack at 0430…keep pulling[/quote]
4am is my limit. The CIA is flying a bunch down here so their helos are waking me about that time too. I guess I’m strange as hell. I really would rather train first in the morning.
[quote]LittleStrick wrote:
4:00 a.m.?? No sir! Not me! If I rollover and see 4:00, I assume it is a nightmare and roll back over
Looking good j-willy. Working out that early just floors me. You and OG are just masochists.[/quote]
I have gotten up early since I graduated college LS. I’m programed now. Plus the early morning lifting makes for a lot less disruption on the family dynamic.
I hear ya on the disruption. Exactly why I do it as well. My day has no set end at work and then its time to chase my kids ( painting my truck yellow and putting a sign on top) and then tie them down to do homework.
[quote]j_willy3 wrote:
LittleStrick wrote:
4:00 a.m.?? No sir! Not me! If I rollover and see 4:00, I assume it is a nightmare and roll back over
Looking good j-willy. Working out that early just floors me. You and OG are just masochists.
I have gotten up early since I graduated college LS. I’m programed now. Plus the early morning lifting makes for a lot less disruption on the family dynamic.[/quote]
I can appreciate and respect that. I am lucky to lift at home. I don’t get as much direct time with them, when lifting, but they are all around me. It helps me hone my skill of concentration
Saturday morning bastard chest day: 4:15 am
Rubber band dislocates 15 reps
YTWL: 10 lbs
Bench Press: barx20, 135x10, 175x12, 180x10, 2x190x8, 175x10
Incline DB press: 4x65x6
Flat Flys: 2x30x12
Tates: 3x30x8
Rev grip incline CGP in the Smith: 6x185x4
Treadmill walk: 15 minutes
My first day using this bench progression. I’m getting used to the benches. So all is OK using light weights with a lot of reps. Tried the Hammer Wide chest machine. I’m hopeless. I cant use them. No matter what the seat position they hurt my shoulders. Put the flys in and added the Tates. I’m embarrassed by the puny poundage. I hope this program will build some strength. We will see if I’m a smart guy or a f&*king dumb ass.
Had some good crab cakes last night and homemade slaw. Its a heavy frost here this morning. I think tonight will be a good night for some steamed oysters and a cold beer or 2.
JW’s morning thought: If you yelled at your plants instead of talking to them, would they still grow? Only to be troubled and insecure?
“Rev grip incline CGP in the Smith” - I don’t think I am coordinated enough to do something like that. Heck, saying it is confusing.
Keep working it, j-willy. You’ll find your groove. And way to keep after it.
You can have the oysters, but a beer sounds good. Think I’ll go get one as soon as I hit “submit”.
Beer acquired. Mmmmmmm…
Unfortuantely, I can only down one, since I have to workout tomorrow.
[quote]LittleStrick wrote:
“Rev grip incline CGP in the Smith” - I don’t think I am coordinated enough to do something like that. Heck, saying it is confusing.
Keep working it, j-willy. You’ll find your groove. And way to keep after it.
You can have the oysters, but a beer sounds good. Think I’ll go get one as soon as I hit “submit”.[/quote]
No oysters or beer LS. it just didnt work out. Maybe next week… If I’m lucky…I can only hope…
Sunday morning’s bastardly back day :Gym time 4:15 am
Rack pull 3rd hole: 135x10, 2x225x5, 3x175x3, 325x1
Kroc rows: 3x90x10
Hammer Low row: 3x80x10
Hammer Lat: 4x80x8
Behind the back shrug: 2x270x12
Hise shrug: 3x335x10, 335x15
No treadmill today. My damn Ipod played out. I forgot to charge the battery. I can’t do cardio without music. 325 for 1 is all i can pull. My grip is weak and one rep is all I can do, even after a rest. I may start pulling prom the floor. Left hand gives away with the Kroc rows at 8. I have to re-grip and go for 2 more to get the 10 reps.Shrugs are coming along. Nothing to report.
Didn’t get out to the Oyster Bar last night. Maybe one night next week. The oysters are coming from down in the Gulf. they are a little ‘fresh’ for my taste. Hopefully as the season progresses they will get saltier. I’m hoping the daughter will let me take her to a movie today. She has been sick with strep throat, and I’d like to get her out of every body’s hair…
JW’s morning discovery: The severity of the itch is proportional to inability to the reach it.
Good work, JW. The Kroc rows will really help your grip. I usually pick a weight that I can’t hold onto for all the reps and then move it up when I can.
On the oysters, Chef Ota in San Diego used to make us a shooter he called the “honeymoon special.” It was an oyster on the half with uni (sea urchin), and a quail egg cracked over the top with a splash of ponzu sauce. He claimed it would help you in the honeymoon suite. I am not sure about that, but it was tasty.
[quote]jjackkrash wrote:
Good work, JW. The Kroc rows will really help your grip. I usually pick a weight that I can’t hold onto for all the reps and then move it up when I can.
On the oysters, Chef Ota in San Diego used to make us a shooter he called the “honeymoon special.” It was an oyster on the half with uni (sea urchin), and a quail egg cracked over the top with a splash of ponzu sauce. He claimed it would help you in the honeymoon suite. I am not sure about that, but it was tasty. [/quote]
Thanks Jjack. I’m going to continue with Krocs using your rule. That oyster shooter sounds good. Down here we eat then raw or steamed, with melted butter and cocktail sauce. Saltine crackers are optional, cold beer is required…