[quote]TheDudeAbides wrote:
[quote]doogie wrote:
What are Croc Rows?[/quote]
These are Kroc Rows … not to be confused with db rows 
[/quote]
im at work and cant see the video. What does it show?
Friday
Band hip thrusters
3 X 10
Squat
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
Work set
245 X 5
295 X 5
315 X 5+ = 5 (got 6 last time, however did 275 on previous set last time)
245 X 1 x 20= 17 (Went up another 10# from last rotation)
Donkey Calf Raises with dip belt
45 X 3 X 12-15
Monday
Military Standing
Warm up with Fat Grips
115 X 2 X 5
135 X 2 X 5
Working sets
145 X 3
165 X 3
185 X 3+ = 3 PR only have been able to do 2 with strict form prior
135 X 1 X 12
Shrugs
295 X 3 X 10
225 X 1 X 20
Croc Rows
100# X 2 X 6
80# X 1 X 8
60# X 1 X 20
Blast straps
Suspended Rows
BW X 3 X F=4
Tuesday
Power Cleans
135 X 1 X 5
145 X 1 X 3
155 X 1 X 2
165 X 1 X 1
175 X 1 X 1
185 X 1 X 1
Deadlift Sumo
225 X 1 X 5
245 X 1 X 5
Working Set
275 X 1 X 3
315 X 1 X 3
355 X 1 X 3+ = 3
Had to leave to go to office to do safety presentation/meeting.
Nice training going on here, DJ. 355 for a triple sumo is good pullin.
Good lookin numbers, mine are similar but you are kicking my ass on MP’s and squats, I will have to catch up.
[quote]OldGoat wrote:
Nice training going on here, DJ. 355 for a triple sumo is good pullin. [/quote]
Thanks always nice to hear things like this, I took a blow to my ego when my son started out lifting me. Now I am back on top and better than ever. I will say one thing injuries have taught me is to use strict form.
[quote]username42 wrote:
Good lookin numbers, mine are similar but you are kikin my ass on MP’s and squats, I will have to catch up.[/quote]
Thanks, I am really concentrating on those two, to many shoulder issues and Bench is just not that improtant to me. Plus being in my garage alone at 4:30 in the morning dont want to get pinned to the bench. I have always had a decent squat but have not had the leg size I want. So again that is why I am doing the workout I am doing. I will say doing the finisher 20 rep is doing amazing things.
Thursday
Floor press Fat Gripz
135 X 2 X 5
185 X 2 X 5
205 X 2 X 3
Bench
205 X 1 X 3
235 X 1 X 3
265 X 1 X 3+ = 3 PR first time got a strong felt good 3 reps with this weight
Dips
BW X 4 X 10
Weighted
#25 X 3 X 5
#45 X 2 X 1
Ran out of time had to go to work
A 20 rep squat finisher really builds character. How are you liking the Fat Gripz? Nice work going on here.
[quote]jjackkrash wrote:
A 20 rep squat finisher really builds character. How are you liking the Fat Gripz? Nice work going on here. [/quote]
Love them. I cant afford to drop $500 on the big bar. Just wish I would have invented them.
Congratuations on the Bench PR. It’s always nice to wake up stronger than you’ve ever been in your life. Makes the day that much brighter.
Friday
Band hip thrusters
3 X 10
Squat
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
Work set
265 X 3
305 X 3
355 X 3+ = 3 PR (Was supposed to do 345 but felt good today)
245 X 1 x 20= 20
Donkey Calf Raises with dip belt
45 X 3 X 12-15
[quote]Oldman Powers wrote:
Congratuations on the Bench PR. It’s always nice to wake up stronger than you’ve ever been in your life. Makes the day that much brighter.[/quote]
Yea and I need it with work right now. Learning to get over the mental block of lifting alone with bench. My best friend Doug had good advise of not using collars so if all else fails I can dump it. Which is hard for me to do, I have always used collars.
Monday
Military Standing
Warm up with Fat Grips
115 X 2 X 5
135 X 2 X 5
Working sets
155 X 5
175 X 3
195 X 1+ = 2 PR
135 X 1 X 20
Shrugs
295 X 3 X 10
225 X 1 X 20
Croc Rows
100# X 2 X 6
80# X 1 X 8
60# X 1 X 20
Tuesday
Power Cleans
135 X 2 X 5
Deadlift Sumo
225 X 1 X 5
245 X 1 X 5
275 X 1 X 3
Working Set
295 X 1 X 5
335 X 1 X 3
375 X 1 X 1+ = 3 PR good week so far
Having a little pain in my right shoulder and neck from shrugs yesterday. Cut the power cleans cause didnt want to aggravate. Have to go out of town tonight until Thursday little break hopefully fixes it.
Sorry it took so long for me to get over here. I’m also a 5/3/1 enthusiast. It works so well. Great training.
[quote]ecogenx wrote:
Sorry it took so long for me to get over here. I’m also a 5/3/1 enthusiast. It works so well. Great training.[/quote]
Thanks, yea I have stated before best program I have ever done.
Hey Tex - Great job on those Sumo’s! You’ve come a long way in the last couple of months.
[quote]Oldman Powers wrote:
Hey Tex - Great job on those Sumo’s! You’ve come a long way in the last couple of months.
[/quote]
Thanks I really dont think I could do this without the 5/3/1 program. For my age and goals it is perfect. Love feeling strong after a few years of being scared to move heavy weights.