[quote]SteelyD wrote:
[quote]Brother Chris wrote:
P.S. What is the foam press?[/quote]
It’s like a board press.
Full foam (6"?) is close to a 3-board press, but it gives a bit more.
Half foam looks like s “D” in cross-section and is more like somewhere between a 1 and 2 board press.[/quote]
The rowing thing got me.
Douchebag Workout (aka Biceps):
DB Hammer Curlzzz: 6 sets x 10-6
EZ Bar Preacher Curls: 5 sets x 10-5
Low Cable Curls (in toward chest): 4 sets x 12-8
Cable Rope Curls: 4 sets x 15-10
Dips: 3 sets x 12-8
Roll around on mat and bosu ball like crippled whale
Back still hurts but loosening up. Been doing “quadratus lumborus(sp?)” stretches and popping Aleve all day.
I’ve been looping this all morning.
Glad your back is starting to loosen up. The sitting all day thing is a bitch when your low back aches. Have a great weekend and feel better.
[quote]ecogenx wrote:
Glad your back is starting to loosen up. The sitting all day thing is a bitch when your low back aches. Have a great weekend and feel better.[/quote]
Thanks! You too brother!
Bench:
135x10
225x5
315x3
365x1
385x1
405x0 (Fail 3-4" off chest)
405x0 (Fail)
225x3(CG)x3(Normal)x3(Wide)
225x3(CG)x3(Normal)x3(Wide)
225x3(CG)x3(Normal)x3(Wide)
Dips:
BWx15, x13
BW+25 x 12, x10
BW+50 x 8, x6
BW+60 x5, x4
BW+25 x8
DB Curls: 4 sets 10-8 reps
Cable P.Curls 6 sets, 8-5 reps
Gonna be on the road starting tomorrow so moved up bench day. 385 (PR) went up pretty easily. Got greedy went for 405. I got it off my chest but lost it at my typical weak point. Should have just gone for 390 or 395.
It’s OK. Now I know where I am. Should be before summer. Need to eat more. This bitch is mine.
Sh*t, that’s awesome. Great work on the bench.
Strong lifts I like those triples with 225 at the 3 hand positions. Gotta try that myself sometime.
Thanks JJ and theBruce!
SAT: OFF
SUN: Incline Bench
Worked on explosive lifts. Sets were more like a succession of singles vs. a standard set.
1/2 Foam
135x5
185x5
225x5
245x5
275x5, x5, x5, x3, x3
Full Foam
275x5, x3
I really only went in to spot the guy I usually bench with on Sunday, but decided I could do some light-ish inclines. Even spotting was uncomfortable with the back.
Lots of back stretching, foam roll, hangs, etc.
So I walk in and the girls at the desk start kidding around with me (I’m tired, not with it, back hurts, and not thinking clearly). One tells me about this contest they’re doing. Do a lift or lifts and get your name up on the board. YOu can do bench and/or dead and/or squat and/or “odd lift” (olympic lift, curl, etc). The only rule is that it has to be competition form and Joe is the judge. We start talking and he says keep ass on bench, touch chest.
I say OK, why not 
I end up going for 390 and MISSED. Some of the local guys start getting excited saying you’re gonna do that again!! GET MAD!! lol.. so now I have a little crowd going. I try 390 again and it’s a grinder, but I get it!!! (+5 PR).
Got my name on the board and a pic with Joe! Real nice guy. He tells me I should compete-- do a PL and a bodybuilding show. Says I have great calves… LMFAO!!!
Great little experience in my stupid little home town;
Bench:
135x10
225x5
315x1
365x1
390xFAIL
390x1 +5 PR
HS Press (5 sets)
HS Incline (4 set)
HS Triceps (4 set)
Cable Triceps pushdown (4 sets)
That’s awesome and you’re just a f’ing beast. Are you sure you’re not on the creatine?
james
[quote]atypical1 wrote:
That’s awesome and you’re just a f’ing beast. Are you sure you’re not on the creatine?
james[/quote]
I only put it in my socks
Trained at a gym on the road this week. Nothing ground breaking. First part of the week I was just trying to keep my back from spasming. Ice and heating pad every night when I got back to hotel. Past couple days it was feeling pretty good.
Not getting enough food with the long days at the customer site and I’m fucking sick of rotisserie chicken. Triple Whoppers (no bun) last 2 nights after the gym.
Bench:
w/u
135x10
225x6
255x5
295x5
335x5
315x6
Speed triples (10s pause between grip change)
225x3(normal grip), x3 (CG), x3 (WG)
" "
" "
DB Floor Presses:
100x10
120x6
120x5
120x5
DB Rear Delt raises
4 sets x 15-12 reps
Eat.
Fishing.
Eat.
Mon - Back/Bi
Cable Lat P/D: 5 sets 12-10
Chest Suppt T-Bar: 5 sets 12-5, top: 4p+25 x 5
Trap Bar Shrug (from floor): 4 sets, 10-5, top = 315 x 5
EZ bar P.Curls (steep incline): 4 sets x 10-6 reps
Seated db conc. curls: 3 sets x 10 reps
a: Wrist roll-ups: 5 sets x 25 lbs (these killed me).
b: Hypers
Went real light on the trapbar shrugs. Back felt pretty good but not solid. I could tell I took some time off from holding weight in my hands and loading back up. It will come back.
I have a deep tissue massage appointment today for my low back and posterior chain. We’ll see how that goes.
Shoulders:
Mil Press (strict): bar x 20, 95x10, 145x5, 165x5, 185x7, 135x10
Seated DB Press: 100x10, 120x7, 120x5, 110x6
DB Lat Raise: 6 sets, 12-6 reps, top 55x6+20x10
DB Front Raises: 5 sets x 12-10 reps
DB Rear Delt Raises: 4 sets x 16-12 reps
Reverse Pec Deck: 3 sets x 10-8
Incline Situps
Random BW pullups
I had my deep tissue work session today on hammies, glutes, and back.
OMG… This was 5 years over due. I have another session next week. Going to go back 2 weeks after that, then move on to quads/obliques, then do a shoulders/chest session.
Tried a new guy today. He’s a BIG dude. Big fat guy, but knows his stuff. Sports degrees and coaches the defense for our local semipro football team.
He said things like “OK, strip and get under the sheets. When I come back, I’m going to go deep in your butt. That would sound nasty in any other situation.” LMAO.
Felt great getting up after the work. He beat the shit out of me. Found a lot of trigger points and my mobility and ROM was instantly noticeable. I can feel a lot of things moving in my back that have been locked up forever.
ROFL! New here and that line alone was worth the visit.
Too funny. Great work in here SteelyD, as usual.
Thanks JJ! Welcome Kairiki!
LEGS:
Hack Squat: 4 sets x 10
Leg Press: 3pps x 12 (+calf raises x 10), 4ppx x 10(+calf raises x 10), 5pps x 10(+calf raises x 10), 6pps x 10(+calf raises x 8 + 2), 7pps x 10 (+calf raises x 6 + 2 +2), 8pps x 10(+calf raises x 5 + 2)
Leg Extension: 4 sets x 15-10 reps
Leg Curls: 4 sets x 12-10 reps
Hang snatches (bar only)
Situps
Lots of stretches for hip, hams, back
Didn’t want to load back yet. One more chiro and one more deep tissue session and I’ll start back up. Interestingly my hams and back are looser today after the deep tissue session, but my knee feels tweeky. I think it’s just from ‘tension adjustment’-- nothing to worry about.
Looking absolutely huge SD. Nice bench numbers. 405 in no time.
