Nice work Derek! looks like a pretty well equipped place…nice tires in the background.
Yea its actually a Cross fit gym, that Doc friend of mine owns. I took my power rack, farmers bars, yoke walk and prowler up there to work out instead of the garage.
It has AC 
and the view can be nice at times.
Sat
Warm Up 600 meter row, Dislocates, foam roll body
53 KB X 10 X Snatch 5 each arm
53 KB X 20 X Sumo high pull
53 KB X 30 X Clean 15 each arm
53 KB X 40 X KB Swing
53 KB X 10 X Snatch 5 each arm
53 KB X 20 X Sumo high pull
53 KB X 30 X Clean 15 each arm
53 KB X 40 X KB Swing
19 minutes
Sunday Heavy Day
Warm up 400 meter row, dislocates, foam roll body
Floor Press all with pause
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
235 X 1 X 4
Military Press
135 X 2 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 5
205 X 1 X 2
135 X 5 X 10 Military press
Do you do all your squats no belt, no sleeves/wraps, or just the 5 x 10 sets?
[quote]punnyguy wrote:
Do you do all your squats no belt, no sleeves/wraps, or just the 5 x 10 sets?[/quote]
No belt. I have some wrist wraps and elbow sleeves I only use on heavy pressing.
Squat is total raw
Monday Labor Day
Warm up 400 meter row, dislocates, foam roll body
800 meter run
135 X 10 X MP
BW X 15 X Burpees
185 X 20 X Front squat
135 X 10 X MP
BW X 15 X Burpees
185 X 20 X Front squat
135 X 10 X MP
BW X 15 X Burpees
185 X 20 X Front squat
800 meter run
35 minutes
Now time for BBQ, drink and fun with friends.
Tuesday
Warm up 600 meter row, dislocates, foam roll body
Power Cleans
135 X 3 X 3
155 X 3 X 3
165 X 2 X 1
Done, I am too sore and too tired to do anything else.
[quote]Derek542 wrote:
[quote]punnyguy wrote:
Do you do all your squats no belt, no sleeves/wraps, or just the 5 x 10 sets?[/quote]
Squat is total raw[/quote]
Nice work. Only way to go if not powerlifting imo.
[quote]punnyguy wrote:
[quote]Derek542 wrote:
[quote]punnyguy wrote:
Do you do all your squats no belt, no sleeves/wraps, or just the 5 x 10 sets?[/quote]
Squat is total raw[/quote]
Nice work. Only way to go if not powerlifting imo.[/quote]
Yea no PL in my future, so I just work on lifting.
No belt? I sure like my belt to push air against when it gets heavy.
Good work in here.
Took three days off, after 5 days straight, think I needed a little break.
Funny but I feel great today joint and energy levels.
But I feel guilty for taking a few days off.
Three days off? Damn slackers…
[quote]JoeGood wrote:
Three days off? Damn slackers…[/quote]
I know I know
Sat
Warm up 1 mile run, dislocates, foam roll body
70 KB X 21 X Goblet Squats
70 KB X 15 X KB swings
70 KB X 6 X Snatch 3 each arm
400 meter run
70 KB X 21 X Goblet Squats
70 KB X 15 X KB swings
70 KB X 6 X Snatch 3 each arm
400 meter run
70 KB X 21 X Goblet Squats
70 KB X 15 X KB swings
70 KB X 6 X Snatch 3 each arm
400 meter run
70 KB X 21 X Goblet Squats
70 KB X 15 X KB swings
70 KB X 6 X Snatch 3 each arm
400 meter run
30 minutes and change
Sun leg day
400 meter row, dislocates, foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 3
245 X 1 X 3
275 X 1 X 3
295 X 1 X 1
Back squat
225 X 3 X 10
On 4th set hurt my back and had to dump it, now can barely move FML
Tuesday
Warm up 1 mile run, dislocates, foam roll body
Planks, stretching, extra foam rolling, 600 meter row (no more row back was hurting with this)
1 mile run
Back is some what better today, still cant touch my toes and at least the wife didnt have to put on socks for me today.
Thursday
Warm up 1 mile run, dislocates, foam roll body
Planks, stretching, extra foam rolling,
Went to Chiro, got traction and graston.
Sat
Warm up 1 mile run, dislocates, foam roll body
Planks, stretching, extra foam rolling
2 mile run
Weight on Friday start of Diet 234.5. And so it begins
Back stuff sucks. I noticed you hurt it with the lighter weights. Seems like a lot of strong people (especially older farts) hurt themselves with the easier stuff because they’re not as careful. I know I get more knee pain getting up out of chairs funny or taking an awkward step than I do squatting if that makes any sense.