Nice job…cleans, military’s, BP’s & assistance exercises are very respectable! You are on a roll, hel, keep rollin’ !
Thanks Art, feeling good about the routine and really enjoying it.
Geech, upper body recovers real fast, lower body not so much. The low reps on the heavy lifts don’t seem to take as much out of me as the high reps with lower weights. I’m also getting back into the 5x5 and still doing weights I know I can do.
When I get up to some weights where I have to really push to hit the 5x5 it will probably be a different story. And I’m always up for my Sunday morning sessions. Usually just me in the gym, don’t have to hurry. Guess it’s kinda like goin to church.
All day yestrday it snowed. Temp stayed just enough above freezing to keep it from sticking. Not much for you guys up north but they close the state if a 1/4" sticks to the ground here. Holiday mailing season is in full swing so we’re carrying mail well into the dark, coming back to the station and casing up mail for the next day. Next few days will all be 12hrs.
[quote]hel320 wrote:
And I’m always up for my Sunday morning sessions. Usually just me in the gym, don’t have to hurry. Guess it’s kinda like goin to church.
[/quote]
Amen.
How many miles a day do you figure you walk, hel? Sorry if that has been asked before…
Free drinks, Free Burgers, Tate presses,Cleans!
sounds like a good time, and nice that you have a friendly route.
growing up the postal carrier was a young guy in his late 20’s a real Kid from Brooklyn, like me, and he used to play stick ball with us,
he was a fun dude. He would put down the bag , hit a ball or two and keep on moving.
good stuff in the gym
kmc
There’s actually an exact number to each route, skid. My walking part comes out to right at 6.5 miles.
Kmcnyc, though I might bitch and moan about my mail route I really like it. It’s an old neighborhood and you still get to actually see and talk to the people. The new subdivisions are all “mounted”, carrier sticks his arm out the window all day, and has very little interaction with the people. Got some carriers easily weighin in at 400# on those routes.
They changed up our neighborhood to a drive-up a while back. Some houses were made for it, but there is a stretch of sidewalk with post boxes planted right in the middle of the concrete (they laid those in without medians and then had to later add boxes).
Glad you get the walking in, I think it keeps you strong, I know the science is that it keeps your mind young.
This morning
Squat
135wu, 225x8, 275x5x5
leg extension
90x12x5
Leg Curls
70x12x5
Calve raises
200xMax x5
Bent Row
135wu, 225x8x5
Shrugs
245xMax X5
You seem to have found the groove with squats. Shoulders feeling OK?
[quote]hel320 wrote:
This morning
Squat
135wu, 225x8, 275x5x5
[/quote]Those squat numbers are moving up.Last time I checked you thread you were at 135 and 225.How is your flexability with your shoulder and the bar placement going?You are a beast old school!!!
The first set is always to loosen up the shoulders more than the legs. By about the 3rd set I’m a lot more comfortable. Still only getting 3 fingers on the bar but I’m lower on the traps now. Starting to get the hips and legs into it more than the quads and really concentrating on form. Feet are going a little farther out.
After a while on the 5x5 I’m going to start trying some heavier singles and doubles.
This morning:
power cleans
135wu,185x5,205x5x5
Mil Press
135wu,175x5x5
Face pulls
80wu,130x8x5
Rear delt (machine)
120x10x5
hammer curls
45x8x5
Sure glad you’re back Jimmy T.
[quote]hel320 wrote:
The first set is always to loosen up the shoulders more than the legs. By about the 3rd set I’m a lot more comfortable. Still only getting 3 fingers on the bar but I’m lower on the traps now. Starting to get the hips and legs into it more than the quads and really concentrating on form. Feet are going a little farther out.
After a while on the 5x5 I’m going to start trying some heavier singles and doubles.
This morning:
power cleans
135wu,185x5,205x5x5
Mil Press
135wu,175x5x5
Face pulls
80wu,130x8x5
Rear delt (machine)
120x10x5
hammer curls
45x8x5
Sure glad you’re back Jimmy T. [/quote]
Lookin’ good Hel… weights comin’ up nice!
[quote]hel320 wrote:
Killer back work. Can’t wait to see how your numbers progress. Will any direct shoulder and arm work be done on the accessory day?[/quote]
I asked the same thing, but apparently with the bench program you are not supposed to do any shoulder work (pressing) or triceps (6 week program).
However, the way I have broken it down is I will do squats (RE and DE) on accessory days… and throw in some biceps, some dumbell side laterals and some facepulls/ rear delt raises. My first accessory day on this program is tomorrow (Saturday) so I will let you know how it goes.
Bench
135,225wu,285x5x5
Incline db
70,80,85,90x8
Deadlift
135wu,225x6,315x6,375x5,405x4,425x3
hypers
3x bw x 12
pullups
Assisted
3x8
Unassisted
3x3 w/20
shrugs
235x3xMax
Think I’m going to settled in on chest/back day, legs day, and shoulder/arms day.
Gonna be interesting to see how your body responds to the new regimen. Give it some time to adapt and I see a lot of PR’s both in lifting & throwing coming your way!
This morning
Squat
135wu, 225x8, 280x5x5
leg extension
95x12x5
Leg Curls
70x12x5
Calve raises
200xMax x5
Took a stab at some lunges. Not walking, the in one place kind. Don’t think I was extending my leg out far enough. Felt them more in my butt than quads. Need work on the form on these.
45# dbs x 8ea leg x 3
I’ve always thought that lunges were going to work my glutes more than quads. At least they were more sore than the quads the next day. Squats are looking great hel.
I have felt a difference between standing and walking lunges. With walking lunges working my quads more than the standing. I do them two different ways. One my knee goes to the floor the other I stretch my back leg out. They both seem to work different mixes of muscles. So I would agree form with lunges is important if you are wanting to train specific muscles.
We’ll have to see if they(lunges) help with your squats or DL’s… 
Having the hardest time getting on here in the evening. Must be a high traffic time. Takes forever for the threads to open.
Mainly trying the lunges to see if it helps my throwing when using the glide technique in the shot. The lunge position is very similar to the transition into the power postion.
Worked 12hrs yesterday, gotta love Christmas. Took my gear with me so went straight to the gym after work.
Clean/press
135wu,185x6,205x5x5
facepulls
100,110,120,130x10
hammer curls
45x8x5
reverse curls(ez bar)
bar+ 50x8x5
Tate press
45x8x5
Sng db overhead tri ext
75x8x5
Are you still doing those face-pulls seated, Hel.? I remember you said something about liking them better that way.