thanks dday, not sure how, but thanks.
got some extra conditioning in last night, doing a bonanza of shrub trimming, weed pulling, then discovered that they self-propel function on my barely 1year old Toro mower had died on me. I have horrible luck with my yard tools… snow thrower died on me half way through the winter, now this.
just got contacted by one of my ‘dream’ companies regarding a job. awesomeness… will see if it pans out.
long stressful fucking workday, shit hitting fan right and left
got out of last meeting late, got to gym late
only three of us, I was only one in the mono, focus was not quite there, so I decided to deload a bit and fuck around
rackable cambered bar box squats: (count bar as 45, which it isn’t) bar x 10, 135 x 10, 225 x 5, 315, 365, 405 x 3. Never done these before, every rep a PR lol. Felt light but not easy, in the sense that having the weight down and to the sides was awkward as hell. When getting off the box felt like the weights were swinging me up. Would like to work these in from time to time becuase it really made me focus staying tight, even with light weight.
ghr 5 x 10-12
hanging abs 5 x 10-12
rev hyper 135 x 10, 225 x 10, 315 x 10 for 3 sets
prowler 90lb x 40yrds x 10
so work has gotten in the way of competing, at least won’t be able to do the 10/29 meet I had planned. my work stream has gotten bumped and am 99% sure I will be cutting over a 5,000 phone PBX that weekend. between that and the basement I am gonna look for something later on for my M1 debut
Hey man hope the dream company works out, and with all the landscaping and remodeling and stuff you do in your off time, it seems like you dont even need to do any WOD or cardio!
[quote]PeteS wrote:
my work stream has gotten bumped and am 99% sure I will be cutting over a 5,000 phone PBX that weekend. between that and the basement I am gonna look for something later on for my M1 debut[/quote]
Oh shit man, that’s gonna be a loooong weekend. I cut over one that about 1100 phones once and that sucked pretty good can’t imagine nearly 5x that. Is your group setting the phones as well? That would take a day by itself.
Good luck with the dream company.
Best of luck with the Dream job, Pete…I stop here often but what the heck am I going to post about your lifts? The numbers are mindbending…forget about all the big lifts they speak for themselves but I almost died when you posted hammer curls with 90’s…I felt my forearms snap in half…
[quote]dday wrote:
[quote]PeteS wrote:
my work stream has gotten bumped and am 99% sure I will be cutting over a 5,000 phone PBX that weekend. between that and the basement I am gonna look for something later on for my M1 debut[/quote]
Oh shit man, that’s gonna be a loooong weekend. I cut over one that about 1100 phones once and that sucked pretty good can’t imagine nearly 5x that. Is your group setting the phones as well? That would take a day by itself.
Good luck with the dream company.[/quote]
Fortunately they are reusing all the phones, so that crawling around in cubicles is out of the picture. It is a major upgrade – shit, I think the ICM is on version 4.0-- as well as new VM, new CER (E911), migrate and upgrade IVR, etc etc.
Phone interview in twenty minutes with dream job. Telecom PM with one of the countries top retailers, permanant gig from what I understand.
[quote]MattyXL wrote:
Hey man hope the dream company works out, and with all the landscaping and remodeling and stuff you do in your off time, it seems like you dont even need to do any WOD or cardio![/quote]
yeah, cardio/conditioning is going to mostly be done that way for the next couple of months, still squeeze in some prowler and interval stuff though.
[quote]OldGoat wrote:
Best of luck with the Dream job, Pete…I stop here often but what the heck am I going to post about your lifts? The numbers are mindbending…forget about all the big lifts they speak for themselves but I almost died when you posted hammer curls with 90’s…I felt my forearms snap in half…[/quote]
thanks OG
[quote]PeteS wrote:
[quote]dday wrote:
[quote]PeteS wrote:
my work stream has gotten bumped and am 99% sure I will be cutting over a 5,000 phone PBX that weekend. between that and the basement I am gonna look for something later on for my M1 debut[/quote]
Oh shit man, that’s gonna be a loooong weekend. I cut over one that about 1100 phones once and that sucked pretty good can’t imagine nearly 5x that. Is your group setting the phones as well? That would take a day by itself.
Good luck with the dream company.[/quote]
Fortunately they are reusing all the phones, so that crawling around in cubicles is out of the picture. It is a major upgrade – shit, I think the ICM is on version 4.0-- as well as new VM, new CER (E911), migrate and upgrade IVR, etc etc.
Phone interview in twenty minutes with dream job. Telecom PM with one of the countries top retailers, permanant gig from what I understand.
[/quote]
Well that won’t be nearly as bad but I’d imagine it’s still gonna take some time.
Good luck with the interview, fingers crossed!
Meh, salary not enough, she is passing me on to a colleague with a position in my range, so that helps…
^that sucks. Hopefully the other position works out.
no worries, have a few things lined up, and am fine where I am at for the interim…
felt like ass but did the following over lunch
prowler sprints 5 x 100lb x 40yrd
alternated with
backward drags 5 x 115lbs x 40yrd
stepper intervals 10 min
elliptical 15 min
bb curl 45 x 15, 95 x 10, 135 x 19
machine curls some x some
calves some x some
decline sits bwt x 20, 90 x 10, x 10, bwt x burnout
wrist curls/reverse curls some x some
Westside question about DE as a % of ME:
In order to determine the weight used for DE box squats, does it make sense to always have free squats in the ME rotation so that I can track improvements in my 1RM? And then, if my 1RM goes up I adjust my DE weights (% of new 1RM).
[quote]giterdone wrote:
Westside question about DE as a % of ME:
In order to determine the weight used for DE box squats, does it make sense to always have free squats in the ME rotation so that I can track improvements in my 1RM? And then, if my 1RM goes up I adjust my DE weights (% of new 1RM).
[/quote]
Not necessary at all, in fact @ Westside rarely do they do competition squats. In a post over on outlaws a few weeks back AJ Roberts noted that in the last few years the only free squats he’s done are in competition. And that muthafucka can smash some weight.
The way they base their DE weights is usually a percentage of what they project to get at the next meet, i.e. say they are looking for a 1000 squat then they base their percentages off that, even if their last competion squat was 950.
[quote]PeteS wrote:
[quote]giterdone wrote:
Westside question about DE as a % of ME:
In order to determine the weight used for DE box squats, does it make sense to always have free squats in the ME rotation so that I can track improvements in my 1RM? And then, if my 1RM goes up I adjust my DE weights (% of new 1RM).
[/quote]
Not necessary at all, in fact @ Westside rarely do they do competition squats. In a post over on outlaws a few weeks back AJ Roberts noted that in the last few years the only free squats he’s done are in competition. And that muthafucka can smash some weight.
The way they base their DE weights is usually a percentage of what they project to get at the next meet, i.e. say they are looking for a 1000 squat then they base their percentages off that, even if their last competion squat was 950.
[/quote]
Ohhhhh…so if I want a 405 squat (even though I’m at 365-375 now) then I base my DE on 405? Is there a guideline on how big the difference between current and projected can be i.e. 5%, 10%?
[quote]giterdone wrote:
[quote]PeteS wrote:
[quote]giterdone wrote:
Westside question about DE as a % of ME:
In order to determine the weight used for DE box squats, does it make sense to always have free squats in the ME rotation so that I can track improvements in my 1RM? And then, if my 1RM goes up I adjust my DE weights (% of new 1RM).
[/quote]
Not necessary at all, in fact @ Westside rarely do they do competition squats. In a post over on outlaws a few weeks back AJ Roberts noted that in the last few years the only free squats he’s done are in competition. And that muthafucka can smash some weight.
The way they base their DE weights is usually a percentage of what they project to get at the next meet, i.e. say they are looking for a 1000 squat then they base their percentages off that, even if their last competion squat was 950.
[/quote]
Ohhhhh…so if I want a 405 squat (even though I’m at 365-375 now) then I base my DE on 405? Is there a guideline on how big the difference between current and projected can be i.e. 5%, 10%?
[/quote]
Haven’t seen a guideline written down, but I can ask. I think it is just common sense/being reasonable with your goals. So say your last meet you hit a 500lb squat, looking to do 700lb might be a little ludicrous. But 550 is a decent goal, so base it off that. Does that make sense? I will see if I can get a Westside or Lexen guy to answer on Outlaws…
That makes total sense. 50lbs on 500 is 10% which seems like a reasonable goal.
Sorry the dream co job didn’t work out, but telecom huh. As a BCP person, I run telecom recovery tests for our co. Service centers.
for Git:
50% of your best competition squat for geared lifters, 60% for raw lifters. That’s assuming straight weight, with bands or chains would be slightly less bar weight. Then work up to 75-85% for a few singles or doubles roughly every 2 workouts out of 3.
That’s just a guide, nothing is entirely set in stone. Be fast for most of your sets, strain a little for a couple of reps after you’re done being fast.
from Pete: good measure to go by.
lil power: what does BCP stand for? oh wait, business continuity planning, DRs ugly step cousin? Yeah, I have had to engineer those solutions before…