SGHP
Ramp to 3 RM
135
145
155
165
175
6x3 - 160
BB Rows
3x8 - 135
BB Shrugs
3x8 - 205
Hammer curls
3x8
One drop set
Missed a lot of time the past few weeks. Hopefully things have settled down now and I can get in a full week of lifting.
Power cleans
Ramp to 3 RM
135
145
155
165
175
One cluster set
155 x 8
BB Rows
3x8x140
BB Shrugs
3x8x215
The PC wore me out. Havent done them in a while. My lower back was screaming on the rows and my form wasn’t the best. I probably should have quit while I was ahead.
Mid Incline BP
Ramp to max
135
145
155
156
175
185
195
205
210
Cluster sets with 190
10 reps
8 reps
7 reps
Rev ladder x3 with 150
5,4,3,2,1
3 super sets CGBP and cable curls
Weighed in today. Still at 228. I can live with that. Also, pretty sure 210 on incline yesterday is my new PR on that lift.
I have an iPad that I post from at home. I have been having to post and re-post things from it because it isn’t showing up. Any other iPad users have this problem? No problems from my PC at home or work though.
Anyway, this may appear more than once but here goes:
Wednesday Squat Day:
Ramp to todays 1RM
135 warmup 3x10
225
245
265
285
305
325
Clusters with 290
1st set = 10 reps
2nd set = 8 reps
3rd set = 5 reps
I do not have a power cage so these are not bottom up squats as per CT. Since racking and unracking the bar takes a little time and more effort than just dropping it in a cage I allow 15 to 20 seconds between cluster reps. 2 minutes between cluster sets.
5/4/3/3/3 Reverse ladders with 230
15 to 20 seconds between sets
2 minutes between ladeders
I have a cold-like virus that is going around. I went to the doctor on Tuesday and got some shots and some meds to take. Took off from lifting to celebrate being sick. Feel like I should have taken off Wednesday as well. Skipped calf work that I intended to do today. I will mix it in later in the week, maybe after my next high pull workout.
Push Press - Behind the Head
Warmup 115 2x10
Ramp to max
125
135
145
155
165
175
Cluster sets with 155
1st set 8 reps
2nd set 6 reps
3rd set 5 reps
3 sets of 5/4/3/3 Reverse ladders with 125
BB Curls 10 heavy sets of 3 with 10 seconds between sets
Standing tricep ext with BB 3 x 10
100 crunches with BW only.
I had a health screening yesterday for my insurance at work. Everything looked great. My BP is good and is lower than it was a year ago. My triglycerides are lower than last year. My bad cholesterol is down. My good cholesterol is up. Only problem was that my blood glucose was 206mg which is 6mg too high and won me a referral to the doctor.
However, I had just eaten lunch which included 2 foot long subs and about a 1/2 gallon of OJ. I told the nurse what I had consumed just 1/2 an hour prior and she still sends me to the doctor. Then there is the issue of BMI. BMI is bogus. The chart says that I am morbidly obese even through I am probably the most physically fit person they saw that day.
I don’t mean to brag too much but I look like a damn linebacker and can still run a 4.7 40. I am not obese. I am 5’10 or 5’11 and weigh 230. Apparently I should be about 6’4 at my current weight or I should lose down to 160 something. Bull-to-the-shit. Most, if not all, professional athletes would probably be considered morbidly obese based on this shit.
All of that said, I am better off health wise than I was one year ago and I think that is awesome and they can kiss my ass.
SGHP
Ramp to max
135
145
155
165
175
185
6x3 w 165
Seated rows
3x12 w 120
Lat pull downs
3x12 w 115
Cable curls
3x10 w 60
Bench
Ramp to max
135
155
165
175
185
205
215
225
235
Clusters with 210
9 reps
7 reps
7 reps
5/4/3/3 reverse ladders with 165 x 3
100 ball crunches
testing…