Nice work, great pressing!.
training in the am is dedication, good for you.
have a great holiday with the fam.
Thank all of you guys for the Thanksgiving wishes. I wish I could explain just how much of an influence this forum is on my training.
Bastardly Thanksgiving training. Dateline 4:15am
Squat: 135x20, 185x5, 205x5, 2x225x5, 225x3
Kroc row: 3x90x12
Hammer low: 3x80x10
Hammer lat: 3x70x10
Wide grip lat: 3x125x10
Shrug: 3x270x12
I added the back stuff onto the squats today to make up for the tween sleep over. I don’t feel like the intensity was there today. Still looking back I increased the reps on the Krocs and the back shrugs. I guess I should be happy. I wanted to do some high pulls in the rack, but someone was already working in there. Should have tread milled it today. I wimped out.
As I’m sitting here writing, the coffee is brewing and the sun is rising over the river. There must be some ducks out there. I have heard about 30 shot gun rounds pop off. I know the duck season has opened. I wish I had taken up duck hunting. Then again, would I rather be freezing my balls off heading to a duck blind at 4 am or would i rather be going to the gym. Easy call for me. I have NEVER liked freezing my balls off…
JW’s morning ponder: Does the Little Mermaid wear an algebra?
Good training, JW. You earned your meal today. Happy Thanksgiving!
I ate too much yesterday. Benching tomorrow.
Didn’t we all brother.
Bastardly bench day; dateline Saturday 4:45 am
Rubber band dislocates: 20 reps
YTWL 10 lbs
Bench Press: barx20, 135x10, 200x8, 230x5, 250x3, 2x280x1
(shot some vid will see if I can edit and post)
Incline db press: 3x70x6
Pec deck 3x10x125
Push ups: 3x10
CGP in the Smith: 185x8, 205x5, 185x10
OH triceps extension 3x125x10
Triceps push down straight bar: 3x125x8
I slept in this morning! It must have been the steamed oysters and beer for supper last night!. I decided to so another week of this bench progression 280 went up a lot easier this morning. I did pec deck and push ups in super sets. Same with the triceps extensions. Pretty good training this morning. Also ran into a fella that was at ASU the same time as I was. Funny, we drank beer at the same bars and got thrown out of them too. AAAHHH youth! We are both pulling for App State in the first round of the 1 AA playoffs.
JW’s morning thought: If Carmen San Diego and Waldo ever got together, their offspring would probably just be completely invisible
250x3 any pointers are apreciated.
280x1
Niiiice lookin’ presses, that 280 looked like it went up pretty easy. Bet you had more than that in you.
[quote]soldog wrote:
Niiiice lookin’ presses, that 280 looked like it went up pretty easy. Bet you had more than that in you.[/quote]
x2 There was definitely more there. It was smooth, strong and looked like you were playing with it.
As for advice…keeping in mind that I am only a real lifter in my fantasies…a slightly higher arch might help, assuming there is a higher one to be had. Also, and this might be more pertinent on max attempts, but it never hurts to make it habit, is to really explode off of your chest. Kind of a “get off me bitch!” explosion, right as it hits the chest.
App St., huh? They recruited me out of HS, but I ended up going to an even smaller school in SC. Always had a soft spot for the Mountaineers…
[quote]soldog wrote:
Niiiice lookin’ presses, that 280 looked like it went up pretty easy. Bet you had more than that in you.[/quote]
Thanks George, it looked a heckuva lot easier than it was under the weight
[quote]LittleStrick wrote:
soldog wrote:
Niiiice lookin’ presses, that 280 looked like it went up pretty easy. Bet you had more than that in you.
x2 There was definitely more there. It was smooth, strong and looked like you were playing with it.
As for advice…keeping in mind that I am only a real lifter in my fantasies…a slightly higher arch might help, assuming there is a higher one to be had. Also, and this might be more pertinent on max attempts, but it never hurts to make it habit, is to really explode off of your chest. Kind of a “get off me bitch!” explosion, right as it hits the chest.
App St., huh? They recruited me out of HS, but I ended up going to an even smaller school in SC. Always had a soft spot for the Mountaineers…[/quote]
Thanks Skip, I am arching about all I can bring my fat ass to arch. Still its better than when I first started to hone my benching.
Where you recruited by Sparky Woods? I bet it was more fun at a smaller school.
[quote]j_willy3 wrote:
LittleStrick wrote:
soldog wrote:
Niiiice lookin’ presses, that 280 looked like it went up pretty easy. Bet you had more than that in you.
x2 There was definitely more there. It was smooth, strong and looked like you were playing with it.
As for advice…keeping in mind that I am only a real lifter in my fantasies…a slightly higher arch might help, assuming there is a higher one to be had. Also, and this might be more pertinent on max attempts, but it never hurts to make it habit, is to really explode off of your chest. Kind of a “get off me bitch!” explosion, right as it hits the chest.
App St., huh? They recruited me out of HS, but I ended up going to an even smaller school in SC. Always had a soft spot for the Mountaineers…
Thanks Skip, I am arching about all I can bring my fat ass to arch. Still its better than when I first started to hone my benching.
Where you recruited by Sparky Woods? I bet it was more fun at a smaller school.[/quote]
That is why I threw that qualifier in there. I have seen some guys arch like a contortionist. For some of us (you and I), if you can slide a piece of paper between us and the bench, we are doing good 
Honestly, I’m not sure who the coach was. This would have been in the '86-'87 school year. As I recall, they were doing pretty well back then.
Great pressing. With a spotters you can do 300. Maybe your elbows could be in a little more but couldn’t be sure from the angle. Great armpit hair development,too. Workouts are looking great.
Looked good to me, too. (The benching, not the armpit hair.)
JW, nice pressing, agree with everyone that you definetly had more.
thanks CTL, Mathineer, Harry. My daughter wants me to shave the pit hair… All I get is “Daddy that is sssoooo gross.” I’m going to work on bringing the elbows in. I’ll also find a better camera angle. Sparky Woods was the coach then, Skip. You would have just missed me. I finished a year late in '84.
Bastardly late morning training, Dateline Sunday 6:40 am
Snatch Grip Rack pulls: 135x8, 3x205x5, 205x3
Kroc rows: 4x90x10
Cable lat pull down, wide grip: 4x135x10
Cable row: 4x135x12
Hammer low row: 3x80x10
Hise shrug: 3x315x15
No cardio
OK OK I know half the day is gone before I got the the gym. I learned a couple of things. The gym is as empty at 7 AM as it is at 4 AM on a Sunday. Lowe’s is a popular stop at 8 am on a Sunday morning in small southern towns, and the Sunday girl that mans the coffee kiosk in the grocery store assumes everyone takes cream in their black coffee. I got cheated out of 3 gulps of coffee…
Grip failed on the 4th set of rack pulls. Going to get some straps, but only to make my muscles feel like they are worked. I’m still going to concentrate on getting the grip stronger. I did the 4th set of Kroc’s because my left hand couldn’t hold the DB for 7 reps. I was punishing myself. I like the Hise Shrugs. Could go a lot higher with them, but I feel like I should break down and buy a belt before I do that. I think I’ll see how many reps I can do to failure next time. I should have done some high pulls, but I wussed out.
JW’s morning thought: MapQuest really needs to start their directions on #5. Pretty sure I know how to get out of my neighborhood.
Good work JW. Keep doing Krock rows like that, and your grip will catch up with your strength. Also, you may want to use the alternate grip when the snatch grip fails and chalk up. Chalk works miracles.
I hate cream in my coffee. Its like watering down high octane gas. You just don’t do it.
Bastardly bad Squat day. Dateline Monday: 4:10 am
Squat: 135x20, 205x5, 225x5, 2x245x5, 245x3
Zercher: 185x5, 2x205x1
Elliptical Machine : 13 minutes
Shot some vids of my squats. I have to redo my squat program. Its pretty damn obvious I’m not going deep enough on the squats. SHIT SHIT!!! Oh well, back to the baby weights and work on form and technique. While it hurts my soul, I’m glad I stole the daughters video camera and shot some film. It’s a kick in the crotch to be set back, but at least I can work on doing it right. I’d put them up but I dont want to show a bunch of shitty squatting. I did do a decent zercher at 185, I may put that up.
Back to work today. I already have a bunch of emails with ‘oppertunities’ to solve. Actually they are problems, pains in the ass, setbacks, and fuck ups to solve. Opportunities seems so half full rather than the reality.
JW’s morning observation: Women want a lot of things from one man. Conversely, men want one thing from a lot of women.
If I was squatting at 4:10 a.m. every one of those bastards would be high as a hippie.