Don’t get posted to Halifax.
Naw Stuward, I’m retired and staying here (unless something moves me to OZ)
Last Night
BTN Press
135wu, 145x8, 155x6, 175x4, 185 x2x2
Power cleans
135wu, 175x6,205x5,225x4,245x3,275x1x2
standing mil press
135wu, 185x6x3
Front delt discus raises
25# plate ea arm 8x3
rear lat raises
35x8x4
Cheat curls to forehead
135x8x3
Alt hammer curls
55x6x3
Glad to hear no one was hurt brother.I have been through some severe weather in Texas and it is scary.Your training looks strong.
Thanks Jimmy T, Spent a little time in Lubbock and saw some unreal dust storms.
Last night: Legs
Front squats (tried the tumb hold position and it worked a little better)
Barxwu, 135x8x3, definitely not low enough, maybe a half squat
Tried what I think is a Zercher Squat. Never seen one but tried it based on what I read. Held the bar inside my bent arms in front of me. Not goin happen. Right on the bone. Wimp factor went way up on that one.
Ran squealing to the hack squat machine:
90wu, 180x10, 2708x4
Leg Press Machine:
200wu,400x10,490x10,580x10,670x8,760x6 good ones and 2 half ones
Okay, I’ve got the skinniest calves around so I gave into my ego and started to do some seated calf raises. Really pathetic. I endured the ridicule of my very “supportive” workout partners stoically.
Seated calve raises
45xmax x4
As long as I was in an experimental mood I went for decline CGB rather than my usual flat bench. A little unsteady but I felt them in the triceps better.
135x10, 185x8, 225x8x3(really had to push on the last set)
Seated Tri db ext
75x8x3
Great job hel320! Those squat variations will come around for you.
You sound like the proud father you are! It’s nice and refreshing to hear other good news besides big squats BP’s & DL’s. Even something good might come from hole in the ceiling, ya never know! My hat’s off to you for juggling life so adeptly! Coaching & workouts look nice too!
Thanks QT. Hope you get over being sick soon and a speedy recovery for your son.
Last night:
Really liked the Dumbbell chest work out and think it might transfer over to my throwing better so I’m going to stick with it a while.
Bench
50wu, 60x10,65x10,70x10,75x10,80x10
Low angle Inclines
50xwu, 65x10x3 (trying for speed)
High angle Incline
65x10x3
straight arm Flyes (thumbs up)
25wu, 35x10x4 (felt these for sure!)
Stiff leg dead w/dbs
60sx8,70sx8,80sx8,90sx8
Db bent row
45swu, 55x8x3 (was feeling these too much in the arms and not enough in the lats. Went to no thumb grip and felt them more in the lats)
shrugs
80sxmax x 4
Off work today so I’m off to one of the High schools to help the throwers this afternoon. Weather turn great today so should be a good practice.
Keep trying on the front squats. There is nothing better to teach you the way a nice deep squat feels. My wife had problems with squat depth and when I was finally able to get her to front squat, her back squat form improved dramatically. But doing front squats was very hard for her because of the wrist flexibility issue. I finally was able to get her to do them using a curl bar. It gave her a little better hand position. You might want to try that.
Now, Zerchers, I’ve only tried them once and the balance was just way too weird for me. I don’t think I could have dealt with any serious weight on that.
But 2708 pounds on the hack squat machine? Dude. That’s impressive. 
Yeah, and that was with one leg! Typo: should have been 2x70x8, or was that 27x0x8, wait, now I’ve got it, 270x8.
The ez curl bar sounds like a good idea for the front squats. Thanks
Great day working with the throwers yesterday. Couple of real contenders for placing at state. I was even able to get in some throwing of my own.
After practice one parent asked me if she could pay me to give private lessons to her son. I was really surprised because the school is in a really poor area of the town, basically the projects, and I was pretty sure she didn’t have extra money to throw around. Asked her why. Her son is a football player, good but not the best. She figured if he was good in 2 sports it would increase his chance of a scholarship to a college. Good logic, great mother. Told her I didn’t have the time for it but he could throw with me and I’d e-mail him everytime I worked out. This would also give him some exposure to the Alabama A&M staff since I throw with their guys. Win all my meets? Give a kid a better future? No real choice there. I’ll make the time.
Nice job hel320, it’s great you’re helpin the young guys out!
[quote]hel320 wrote:
Told her I didn’t have the time for it but he could throw with me and I’d e-mail him everytime I worked out. This would also give him some exposure to the Alabama A&M staff since I throw with their guys. Win all my meets? Give a kid a better future? No real choice there. I’ll make the time.
[/quote]
That’s just cool, man.
Right on Hel320! It’s always a great feeling when you can help some along. I met a Chinese speed skater online and he asked me for help with his leg training. They don’t have access to gyms or weights so I’m showing him lunges and giving him a taste of DZ’s training methods. Good luck with the young one, and right on big guy, that’s really super!
Thanks guys. Ain’t really no other feeling like seeing someone you’ve help make it. We’ll see what happens.
Last Night
BTN Press
135wu, 145x8, 155x6, 175x4, 185x2x2
Power snatch
135wu, 145x6, 155x4, 165x2x2
Standing mil press
135wu, 185x6x3
Front delt discus raises (I hang on to the side of the squat rack leaning out, bring the arm to the rear as far as I can and the come forward into a front delt raise.)
25# plate ea arm 8x3
Standing cable rear lat pull 40x8x4
I’ve always hated bicep work but I do it to try and keep some balance to the body and also some discus throwers swear by it. Tried some variation last night.
Straight bar curls, extreme wide grip
45x12, 55x12, 65x10x2, couldn’t do a 3rd set.
Seated Incline hammer curls
35x8x4
Damn those little suckers were pumped. Think I discovered a new muscle. Hope I can hold the mail today.
Help a brother out BTN Press?
I know we all SAY we don’t like training the arms for looks, but way down deep we all like to see the guns when we look in the mirror, lol.
I used to mess with Randy when he was little. I would ask him if he had his tickets? Of course he would say what tickets Dad? The i would Pop a bicep and yell in my best Macho Man Savage voice
“To the Gun Show, Oh Yeah…”
Busted. Let he among us who has not hit a double bicep in the mirror cast the first curl bar.
Behind the Neck Press. Do them standing. I’m really starting to get into them. Really good carry over to the rotattional throwing of the shot. Still can’t get my hands in as near as I want to. Occasional bump on the back of the head but getting less.
Must be a Dad thing. My Dad use to lift me off the floor while I was holding on to his bicep and I did it to my sons. I usually followed this up with the claw. Wife would get really POed when the boys would do their Superfly Jimmy Snooka impersonation off the dresser on to me on the bed. Women just don’t understand rasslin.
Yesterday after work
Swimming - 3x100m crawl, 2x100m breast, 5x200m crawl, 1500m easy rescue crawl
(Felt quilty about never listing any cardio so I thought I’d start listing these)
Last night - Zydeco @ the knights of Columbus
You guys need to start listing to this when you lift. The washboard rifts really get you pumped and the squeezebox solo is worth 20# in the bench.
Today
I will do Front and zercher squats.
Front(thumbs down using easy curl bar} 45 plus 1 10 on each side (not sure what the easy curl bar weighs) 4x10 (not too bad)
zercher (with towel) 135x8x4
Machine hack squats, feet together
90wu, 140x8,160x8,180x8
leg press, feet together, top of platform
400x10x4
seated calve raises 75xmaxx4
Decline CGB
135wu, 185x10,225x8x3
Seated db tri ext
75x10x4
[quote]hel320 wrote:
Yesterday after work
Swimming - 3x100m crawl, 2x100m breast, 5x200m crawl, 1500m easy rescue crawl
(Felt quilty about never listing any cardio so I thought I’d start listing these)
Last night - Zydeco @ the knights of Columbus
You guys need to start listing to this when you lift. The washboard rifts really get you pumped and the squeezebox solo is worth 20# in the bench.
Today
I will do Front and zercher squats.
Front(thumbs down using easy curl bar} 45 plus 1 10 on each side (not sure what the easy curl bar weighs) 4x10 (not too bad)
zercher (with towel) 135x8x4
Machine hack squats, feet together
90wu, 140x8,160x8,180x8
leg press, feet together, top of platform
400x10x4
seated calve raises 75xmaxx4
Decline CGB
135wu, 185x10,225x8x3
Seated db tri ext
75x10x4[/quote]
How the legs feeling hel320? Nice workout! I’m hitting legs tomorrow too, can’t wait. 
DZ, My legs feel fine but my back is killing me. Got a call Sunday that a bunch of the cross dressers were putting together a little informal Highland game on Monday. A lot of them were off for President’s Day. Did I want to play? Sure. Sunday was my “downloading” day, i.e. recovering from way too much Zydeco, food, and fun.
Anyway, a whole lot of guys showed up Monday and the games were on. Had a great time but wherever they got the caber from I’m sure is missing a telephone pole. Heaviest damn one I ever tried to turn. Never did. Kept trying though. I think one person finally got a full turn out of it.
Anyway, got out of bed this morning and my back said “Good morning, remember me? I don’t know how old you think you are but I’m 52.” So delivering mail today while doing my best imitation of Quasimoto was real fun. Tonight, hot bath. Working on the sympathy angle so I may even get a back rub out of the wife. I’ll be back in the gym tomorrow. Got to show the body who’s boss. Right.
Hobbled back into the gym tonight.
DB Bench
50wu, 60x10,65x10,70x10,75x10,80x10
Low angle Inclines
60xwu, 75x8x3
High angle Incline
70x10x3
straight arm Flyes (thumbs up)
25wu, 35x10x4
Couldn’t handle any type of lower back work tonight. Wimp!
Db bent row
45swu, 55x8x3
Shrugs
80sxmax x 4
Playin’ with heavy stuff in a skirt on sounds kinda fun. I need to watch one of those sometime. I feel your back pain from here hel320, mine wasn’t happy with me after workout and 9hrs on the job. Much better today though, gonna do some squattin’ in the morning.