Joe, for me I think that’s it exactly, anticipation on hitting the board, trying to pretend it’s just not there…
DE Upper / 1-10-12
shoulder warmups
Speed Bench w/chains
bar x 15
add 1 chain per side / total ~ 40 #'s
bar x 5
65 x 3 x 3 (close grip, mid grip, comp grip)
75 x 3 x 3
85 x 3 x 3
first time w/speed and chain so wasn’t sure where to start, I’ll go up a bit next week
Close grip Bench
155 x 8, each week going up by 5#'s until can’t get 8 reps
Lat Pulldown
85 x 15
90 x 15 x 2 sets
DB Overhead Press
15’s x 15 x 3 sets
Band Facepulls w/mini and monster mini
3 sets of 30
Lateral raises
8’s x 15 for 3 sets
Abs
Band pull aparts w/monster mini
4 sets of 30
Barbell curls
35 x 15 just 2 sets, elbow was acting up
was happy the 155 x 8 went so smoothly, last week I struggled with last 2 reps on 150…so I’ll do 160 x 8 next week.
Wow. It’s nice to see your recovery coming along so smoothly and quickly. You’re moving right along. Those CG reps looked easy. However, I would have laughed my ass off if that cat had jumped on you mid rep… furry board presses.
My cat got in the garage one day when we were deadlifting and the noise scared him so badly he cried and hid.
…I thought I heard my name, but in all honesty the gorgeous avi drew me in
WOW, on the SPEED work, ok that describes it perfectly. The closest in getting to chains is a long necklace, shoot should have hung them on my bar next time I benched , for laughs.
O - yep, we’re moving right along, and since it’s so cold in the garage, I’ve been leaving the door open so both the cat and dog venture in and out, so far, no mishaps
Up - ok, I want to see your chains now!
Punnyguy - yea, right, that’ll be the day, didn’t mean to ‘scare’ you away
ME Lower / 1-12-12
hip/shoulder warmups
Box squat w/chain
bar x 6
95 x 6
add 1 chain per side (each chain = 20#'s)
95 x 3
add another chain per side, total = 80#s
95 x 3
suit on straps down
135 x 2
225 x 2
255 x 2
275 x 1
305 x 1
315 x 1
335 x 1
Front Squats
95 x 5
135 x 5
185 x 5
225 x 1
Extra Wide Sumo straight leg DL
135 x 10
175 x 10
185 x 10
Rack Picks/Hold for 10 sec
475, 500, 500!!
Had hubbby spot me for the first time, just for the mental aspect.
I had 500# on my back for the first time ever !!! I WILL squat 500 this year!
That was awesome. You really are a viking. I have no doubt you will squat 500 this year.
Regarding the headwear, the oddest thing I’ve had on my head squatting was reindeer antlers. They must’ve given me at least 20lbs. What do you figure you get out of the helmet?
O- i think Viking helmets must give an additional 25# at least prior best was 475.
Frenchie - I’m really hoping for 505 squat in single ply in April, there I really put it in writing now.
Joe - I’ll lend you the Viking helmet
Up - no real reason for the head gear, just playing around, but it worked
Kmcnyc- thanks
DF - yes my boy, you sure did! Mucho gracias
I hired an online diet gal, she has worked with powerlifters before and understands the strength loss must be minimized, 3 days down, 3 lbs gone. And today was the first day I have actually been hungty and able to get all 5 meals down.
Maybe metabolism is picking up some?
[quote]lil power wrote:
I’m really hoping for 505 squat in single ply in April, there I really put it in writing now.
[/quote]
In single ply! Wow. I was thinking the 500+ was a double-ply goal. Even more impressive.
[quote]lil power wrote:
I hired an online diet gal, she has worked with powerlifters before and understands the strength loss must be minimized[/quote]
I’m interested in contact information. For different reasons, but interested nonetheless if you’re willing to share via PM. What weight class are you trying to hit?
ME Upper / 1-14-12
shoulder warmups
Floor Press
bar x 15
95 x 5
135 x 3
155 x 1
175 x 1
185 x 1
195 x 1
200 x 1, Alltime PR, now no more post-surgery PRs for this girl!
Thanks to Linnrose for the handoffs and for NOT touching the bar
JMs
65 x 10
75 x 10
85 x 10
DB Press
45’s x 10 for 3 sets
Military Press
60 x 10
65 x 10
65 x 10, tried this set false grip from reading some of the logs on TNation, and this last set was definitely easier.
Lateral raises
8’s x 12 for 3 sets, still feel this quite a bit in my right shoulder
Light band tri pushdowns
3 sets of 30
Hangmans (light band)
3 sets of 30
BB shrugs
135 x 15
185 x 10
205 x 10
Quite pleased I have a real all time PR, 6.5 months from shoulder surgery. Guess I need to send the dr and PT’s a couple of thank you notes.
LinnRose had a pretty good time testing squat openers for his first Full Power meet in two weeks!
[quote]lil power wrote:
Quite pleased I have a real all time PR, 6.5 months from shoulder surgery. Guess I need to send the dr and PT’s a couple of thank you notes.
[/quote]
I sent my surgeon and PT video of me doing 10 chins and benching at about the same phase in my recovery. Both responded that it made them “nervous.”
time to go brutalize the LEGS!
x infinity!! WHOA