Mon Mar30, 2010
Didn’t make it to the gym today. Trained in the basement
Front Squats - Sets of 5 to 135 (Goal is 2 wheels)
GM’s - 5x5@95 These felt comfortable.
That’s all to report.
Nice work, RL. I hate front squats. Kudos to anyone who can get them done.
Original Goals:
After giving it some thought, and reading through alot of posts, I discovered a small flaw in my plan…NO GOAL!!! So, here’s my goals by Dec 31, 2010…Hopefully sooner, we’ll see…Fronts Squats - 2 Wheels, Bench - 3 Wheels, Trap Bar Deads - 4 Wheels. No side trips, no ‘dieting down for summer’, no ‘changing plans or goals’, just SMF till I hit them. When I hit them, I’ll move them up.
Addendum…means I fogot these…Standing Mils - 2 wheels, Keep weight under 220
Mon, Mar30, 2010
DE Bench 8x3@180
Standing Mils 5/3/1
135x5
155x3
170x4
Chest Supported Row x3
3x5@140
145x3
165x7
HiRep pushdowns and face pulls 3 sets each
Dumbell Hammercurls
35x5
45x5
50x5
great goals rug! I’d like to mil 2 wheels at 290 and I can’t.
[quote]mjnewland wrote:
great goals rug! I’d like to mil 2 wheels at 290 and I can’t.[/quote]
I’ve done 220 seated front mils. Now I’m working on standing Mils. Big diff when you have to stablize the weight 
Wed, Mar31, 2010
Did some hampster wheel, farmers carries with 70# DB, I know, I suck…Suitcase carries with same dumbells and chins
Nice looking milies RG, I envy your overhead pressing.
220 seated is great and you’re right doing them standing is a lot different
what’s the difference between farmers walks and suitcase carries? suitcase carries is 1-hand only?
Looking strong Rug. Farmer walks are tough. Yet another exercise I keep meaning to do. Just to many cool exercises.
Nice work, Rug. Farmer’s walks will make a man out of you.
[quote]mjnewland wrote:
what’s the difference between farmers walks and suitcase carries? suitcase carries is 1-hand only?[/quote]
Yup. Kinda sorta an oblique excercise.
Thurs Apr1, 2010
Thought I was warmed up today…April Fool’s
TBDL Sets of 5 to 275…twang went the back. Belt in wrong spot, twang, finished set. Stupid me. Side note…my weights are now back in my garage. I like spring. I also smell like icy hot.
Hope the back isn’t serious…and that the twang goes away quickly.
I havent smelled Icy Hot since high school. That brings back memories
Weights in the garage must be fun. Just step out the garage door and you could do zercher walks or cleans supersetted with sprints. A lot of exercises I can’t do in my basement. I may have to get another set of olympic weights to leave in the garage. You’ve started some wheels turning in my head. Thanks
Sat, Apr 3, 2010
Between Thurs and today,lots of heat, ice, aleve, tylenol PM, foam rolling, a back rub and Aspercreme, my twang is tolerable. It actually feels more like the insertion point of my leg to my hip, in back. I’m gonna have to pay alot more attention to that particular ache while I DL’ing. ON that note…
Incline Bench
175x3
200x3
4x3@225
1x10@225
Weighted Dips
45x3
55x3
65x7
Krocs
4x10@70
Hammerstrength Pulldowns
180x3
200x3
220x7
Leg Press
Sets of 5 to 425
GM’s
Sets of 5 to 135
Walkouts - Up to 315. Not much, but for me it is.
Pain was tolerable today. I have a feeling my GM’s may go way up before I can really squat again. Maybe I’ll use that as a replacement for back squatting for a while. I really have to get this hip thing worked out. AHHHHHHHHH!!! Oh, Happy Easter!
Good work, Rug, hope the rehab goes well.
Nice work. 10x225 on incline is great work. And to follow it with weighted dips? Awesome.
Great Job! And Happy Easter to you as well.
hey, on that back thing, when it happened to me it turned out to be my piriformis. get a lacrosse ball and start rolling your glutes with it. check the mobility for old farts for a link to Joe DeFranco showing how to do it. good stuff, but hurts like hell when you’re doing it.
[quote]mjnewland wrote:
hey, on that back thing, when it happened to me it turned out to be my piriformis. get a lacrosse ball and start rolling your glutes with it. check the mobility for old farts for a link to Joe DeFranco showing how to do it. good stuff, but hurts like hell when you’re doing it.[/quote]
I have a softball for just that area