Wed, Apr7, 2010
DE Bench 8x3@185
Standing Mils x5
120x5
140x5
5x5@160
Hammerstrength Rows
140x5
160x3
180x5
Too many no-bodies in the cable area doing god-knows-what. So, I skipped pushdowns and facepulls. Get’em next time.
Thurs, Apr8, 2010
Trap Bar Deads…did these as singles…reset on each rep and concentrated on squeezing the weight up…supposed to be 3’s, did 5’s
Hampster wheel, softball, pvc pipe and glute bridges for warmup
235x5
260x5
290x5
GM’s
Sets of 5 to 145
Sat, Apr10, 2010
Incline Bench 5/3/1
185x5
210x3
235x1
255x1
275x1 PR This one went up fast and smooth.
Weighted Dips
45x5
70x3
80x1
90x4
Hammerstrength Pulldowns
270x3 PR
Krocs 5x10@70#
Hammercurls
35x5
45x5
55x3
You have one strong Incline going there Rug. Really good stuff.
Dips are looking good too.
I don’t know what a hammer pulldown is, but based on your numbers it’s got to be a bear.
Hope the back is feeling better.
[quote]Oldman Powers wrote:
You have one strong Incline going there Rug. Really good stuff.
Dips are looking good too.
I don’t know what a hammer pulldown is, but based on your numbers it’s got to be a bear.
Hope the back is feeling better.[/quote]
It’s a plate-loaded Hammerstrength machine.
Sun, Apr11, 2010
Leg Press Numbers do not include sled weight.
350x3
400x3
5x3@450
GM’s
135x5
155x3
165x3
175x5
Walkouts to 315
Back still achy. Lots of foam rolling and soft-balling
Good work, Rug, the GMs should help that back.
Nice work, RL. Sorry to hear about the continuing back issues. You would think with modern science we could gets some bionics implanted at an outpatient clinic. I’ll work on that.
Those are some really impressive inclines.
[quote]LittleStrick wrote:
Nice work, RL. Sorry to hear about the continuing back issues. You would think with modern science we could gets some bionics implanted at an outpatient clinic. I’ll work on that.[/quote]
‘We can make him better than he was before. Better, stronger, faster.’ Holy Shit I’m old!!!
[quote]hel320 wrote:
Those are some really impressive inclines. [/quote]
Thanks. I’m hoping to get some carryover. I’m gonna do a couple of cycles of flat bench, test, then see where to go next. We’ll see how well the weighted dips are helping too.
I’ll say this about leg presses. When you get your feet wider than your shoulders, set back in the chair, and bring your knees past your hips, these damn things are heavier than they look!! Still hate half-rep McGees!!! Sorry, just ranting, again.
[quote]ruglayer09052000 wrote:
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
[/quote]
I set similar goals back in the day. Mine were:
DL 5 plates
Squat 4 plates
Bench 3 plates
Standing Mil Press 2 plates
Hit em all in 2 and a half years time. Locked in and never looked back. Now I’m kind of coasting while trying to formulate a new plan. I’m strong enough to do an effective hypertrophy plan, but I’m too much of a PR junkie to stop lifting heavy.
What do you think you’ll do once you meet your present goals?
[quote]Vires Eternus wrote:
[quote]ruglayer09052000 wrote:
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
[/quote]
I set similar goals back in the day. Mine were:
DL 5 plates
Squat 4 plates
Bench 3 plates
Standing Mil Press 2 plates
Hit em all in 2 and a half years time. Locked in and never looked back. Now I’m kind of coasting while trying to formulate a new plan. I’m strong enough to do an effective hypertrophy plan, but I’m too much of a PR junkie to stop lifting heavy.
What do you think you’ll do once you meet your present goals?
[/quote]
Knowing my dumbass, I’ll raise them again. Not only do I have those goals for this year, I’m also going to go back to school so I can switch careers. Guess I’ll need a bigger plate. 
Jeebus. I hate to say this but changing carreers and the subsequent education, plus still trying to run a household is what cratered my training years ago.
I was pretty fit 6 years ago. Had a physically demanding job and did a ‘Military / Navy Seal’ style conditioning regime, complete with running and swimming a thousand yards every morning at a local indoor pool.
Then sacrificed training a little more each week till it was gone altogether. Then turned into Jabba’s little brother over the next couple of years. All my training for this last 3 years was to put that chapter behind me and build something bolder and stronger and longer lasting.
I have been toying with Strongman. I really like the ballance of strength and conditioning, plus you’re training for competetive events, which turns the training into the means to a specific end, not the end itself.
[quote]ruglayer09052000 wrote:
[quote]LittleStrick wrote:
Nice work, RL. Sorry to hear about the continuing back issues. You would think with modern science we could gets some bionics implanted at an outpatient clinic. I’ll work on that.[/quote]
‘We can make him better than he was before. Better, stronger, faster.’ Holy Shit I’m old!!![/quote]
Lol…yes we are. And I kind of like it. Some of us may be settled and boring, but I much prefer it to the chaos of youth.
Tues, Apr13 2010
DE Bench 8x3@190
Standing Mils
130x3
150x3
4x3@170
1x5@170
BB Rows
3x5@135
1x5@155
3x5@175
Bentover Laterals
3x7@25
[quote]ruglayer09052000 wrote:
Tues, Apr13 2010
DE Bench 8x3@190
Standing Mils
130x3
150x3
4x3@170
1x5@170
BB Rows
3x5@135
1x5@155
3x5@175
Bentover Laterals
3x7@25
[/quote]
Nice
When I do standing military press I tend to get ‘under the weight’. But it usually means taking a wider grip. How wide is your grip when you do these?
Nice work, RL. Those are some really nice militaries.
[quote]Vires Eternus wrote:
[quote]ruglayer09052000 wrote:
Tues, Apr13 2010
DE Bench 8x3@190
Standing Mils
130x3
150x3
4x3@170
1x5@170
BB Rows
3x5@135
1x5@155
3x5@175
Bentover Laterals
3x7@25
[/quote]
Nice
When I do standing military press I tend to get ‘under the weight’. But it usually means taking a wider grip. How wide is your grip when you do these?[/quote]
Around 2-3in off the smooth. I’ve found hand placement is really important doing mils, in regards to shoulder health. If I go too wide, my shoulders feel ‘odd’. Now, when I’m doing GM’s, or in the rare case that I squat, I need my hands out further to get the bar to set right on my shoulders.