I know this wasn’t the point lol but you have one nice pool
Thanks. Yes I do. We love it. Biggest pain in the ass during winter months tho!. MICHIGAN .To winterize and cover it is a pain. Its a 16 wide by 32 long, underground . So the span of a 20x36 cover is a bear as it accumulates a ton of water and needs to be drained off allot or it starts to drag its self and the weights in. But…rest of year is allot of fun. More maintenance than I ever imagined!!..but fun.
Wednesday 4-15-14
Bench 10x3 @285
Chins 10x3 @b.w
Incline bench - 8s progression
B.w 213.5
Bench- 135 felt like toothpick.had to check if 45s were even on. No fear 10x3 will beat that outta ya ! 285 is decent weight here. All reps moved well. Last rep on last 3 sets was slow. After set7 it was made apparent I was lifting fasted*. Nothin crazy like monday.but yeah…
Chins- explosive as possible. Found my self near pausing top of 2nd rep just to stop any extra momentum from my body. Last set went all out n got 8. Very happy
- I supersetted planks starting at 10 seconds, then 20…then 3 @ 30. For first 5 sets. Then supersetted my incline sets for last 5 sets
Incline- felt good. Got some good burnout feel. All reps paused.
135x8
155x8
185x8
205x8-last rep a grinder.no more progression.
185x8 - grip in 1 finger
135x8- grip in 2 fingers. 2 second pause. Both last sets had some burn goin on. More difficult than assumed.
Bench 30 workin reps
chins 35 workin reps
incline 48 workin reps
Great benching man; love this log
Thanks !
Friday 4-18-14
1 min rests .no belt
Squats 10x3 @225
4x6 stiff legged @205
4x6 shrugs @205
B.w 215.5 in shoes.
Friday…friday…friday. busy weeks like this one add up and show on this day. Workin 11ish hour days this week including last night- where toward the end my back was showing fatigue n stiffness. Manual labor on cement surface the entire time wearing mandatory steel toes means my feet get beat up big time and that tranfers up to my lowback a bit. Point is. Complete lack of recovery today. Legs.hips n lowback all stiff n just plain fatigued… daughter got up earlier than wanted…ect… such is life.
- took my time and did some stretching then the usual dynamic warmup and did each warmup set twice as I been doing. Truly believe doing all of thisnis only way I made todays training!
Squats- felt tight n off. Warmups as stated helped. Looking at this day on paper I really had planned to work on speed a d getting a pop* at the top of each rep. Which on a couple sets I did…but mostly glad to just get the whole 10x3 in @ 225. Yay me.
Stiff legged- fatigued. Just mixed gripped it and made sure I deadstopped every rep . 4x6@205 is supposed to be light.
Shrugs- best lift of the day!!! Hah.
-1st three sets got a full stretch/hang n then explode up.
- last set 3 sec paused at the top each rep…felt some burn.
Squats- 30 workin reps. 42 reps in warmup.yup
Stifflegged- 24 workin reps
shrugs-24 workin reps
Onething ive came to know is that a shitty day is what it is. Hit it w. All you got and finish every thing planned and the next lift on this day will phenemonal!
Monday 4-21-14
Beltless 1 min rests
Deadlift 8x3 @285, snatchgrip 2x3 @225
Pause squats 4x6@215
Barbell rows- 4x6 @175
B.w- 217
Deads- 2" def. Mixed grip after set two.these felt solid. Till last set where I tweaked a muscle in right low back. Wtf. Nothing crippling… but def could feel it.
Snatchgrip- thinking about my back whole time. Got super tight n good form. No pain. Just aware of it… grip was shaky on 3rd rep of each set. Gotta get straps.
Paused squats- this is what it effected. No real discomfort on warmups at 135/205 full pauses. But sets of 6 may be diff on last cpl reps so…to be safe. I belted up. Trust me wanted this 4x6 paused beltless real bad. But… bigger picture. Not that it was easy… but belt made stayin uprighteasier. Full pauses each rep. On last set I full 2 sec. Paused last three reps.
Rows- 2" def. Deadstop. Felt my back morehere than anywhere. Stayed belted. Actually lossening it a loop helped here vs how tight I had it for squats. . Allowed more comfortable bending over and more air in belly.
Weightwise everything was on track. Gonna re hab this amap and see what it does. Ya never know! Icing it 20 mins now…
Cpl ideas coming- may move weight room to garage for warmer months…so nowish till octoberish…then move it back inside forwinter.
Garage would provide room for over head pressing and home made squat rack. So maybe get ovearhead press n heavy squats in those months. Then in winter focus more on incline bench n deads heavy ect…
My training partner was at it to day too… in motion !
hahaha awesomeness!
Thanks alpha!
- muscle in lower right back def. Tweaked. Woke this morning and it doesnt seem catastrophic tho. More toward slight.
- after lifting I immediately iced it. Whole bag of ice on itand sit back against couch for some pressure…so cold I had some choice words at first- enough for my training partner to as ok dad? You ok dad?.. haha yea im fine that was just super cold. Iced for 20 mins straight. Followed by hot shower n stretching it.
- wore my velcro back brace as tight as I could and too 800 mg Nsaids. Worked 12 long hours…that didnt help
-came home n reversed the rehab. Hot showered first, then iced for 20 mins.
-woke to it feeling notto bad at all. Gonna finish the week switching heat/ice and wear my velcro for support.
-Goal- is to deadlift next Monday pain free. Oneday at atime till then. … I dont wanna miss a planned session… ill delay a day maybe. But im deadset on keep on keepn on. However…w back… id be willing to take said time off if I feel necasary . I spent a good chunk of last summer under sever pain from similiar but much worse complete pull…on same side. Caution…
Your daughter has already successfully pulled more deadlift reps than half of my gym friends
Haha. Thats great! She aint No Broh!
Picked up this gem for 6 bucks. Yep 6. Garage gyms first item. Thinkin wood squat/bench rack. Tow straps from rafters for catches ect… rubber mats…maybe old rubber truck liners for the floor.
And yes…behind it…that is indeed an all budlight cap table, laminated smooth made originally from an old spool.
[quote]barbedwired wrote:
that is indeed an all budlight cap table,.[/quote]
I feel like we would be friends
Cheers*
Wednesday 4-23-14
1 min rests
Bench 8x3 @295
Paused bench 2x3 @265
Chins- full pause at top each rep
- planks
Incline bench- 5’s progression
B.w- 214.5
Back tweek doing better than expected. Rotating some heat/ice. Stretching n wearing my velcro brace as precaution. Sill do so to finish out week. Iregardless.
Bench-8x3 a bit diff. Warmup- gonna keep it for now. First five sets w. 1 min rest. 3rd rep got slow. 2 min rest for last 3. No grinders.
Paused bench -2x3 . Felt light to begin. Full 2sec pauses. Last rep on last set was tough. Mission accomplished.
Chins-10x3 . Full pause top of each rep. Did n extra set. Last two sets got a solid 3 sec. Hold each rep.
- setted w. Planks 10/20/30/30/30/30 holds. Then finished setting w. First cple Incline sets
Incline 5s progression- all paused reps
135x5
155x5
185x5
205x5
225x5- misgrooved first rep-ruinedset.still got em. End progression.
205x5- 1 finger width In
185x5- 2 finger width in. 2 sec pause. Slow lockout.
135x5- 2 finger width in. 2 sec spoto press pause.done
40 reps- decent burn. Same with biceps…all those holds left a decent burn as well. Growth?
Thursday 4-24-14
1 min rests no belt
Squat 8x3 @235
Atg squat 2x3 @215
Stiff legged 4x6 @215
Shrugs 4x6 @215
B.w -213
Training a day early. Really wanted the normal day off for my back…but much to do this friday. Flipside- 3 days off before deads monday…
Squats- note: look back to last fridays squat session/unrecovered/Just finish/predict great next session: wellhere we are n I killed it. Warmups went well which is always a good sign. My typical 42 rep warmup is spot on…for me. 8x3- first two sets tryna find my groove…decent. last 6 was in the groove and got a nice pop at the top of each rep. 2x3 atg- notheavy enough to make a diff. But groove feels wierd here now after 8x3 to parellel .
Stiff leggeds- with my back on my mind I eased Into these w. The thought id skip em if need be. No pain. Nothin tho. Nailed every rep. Dead stop. Really focused on loadin up the hams and lifting the weight up. No jerking it off the floor.
Shrugs- easy easy easy… full hang n explode up first three sets. Last set wider grip, full hang w. 2 sec hold at top. Done.
Great day.
Just some insanity right there.
Anyways- my back has been up n down. Better than expected at first, made my upper body day n felt fine, felt fi e during squats n stiff leggeds - but later that night and…the next it loaded up a bit and got tight.
Seems to be a direct correlation W. Standing straight or being on my feet too long. Just builds pressure and gets. Tight. Sat n sunday it feels better again. Heat n stretching really help allot. Again…no real pain or anything stopin normal activities. Its just kinda there…w. some slight pressure n at times a little discomfort.
- def. Belting up for any attempts at deadlifting even if it feels good likenow. Will finish cycle this way…