Sounds good OG, let me think of some others as well.
5 years ago my son Ewan was born. He was a month early. A good friend was in town and we went to the bars, came home and I was sleeping on the couch so as not to disturb my pregnant wife. At around 3 a.m. she woke me to say her water broke, I told her I would fix it in the morning. No, we need to go to the hospital she said. Oh shit!!!
Been having a blast with him ever since. Don’t know if we could be any closer. Had nine months where it was he and I 24/7, when I was stay at home dad after being laid off. I now almost daily have some separation anxiety just being away from him for the work day. But things have worked out so his mom can be home with him and his little brother, might drive us to the poor house but we are making it work.
Tomorrow after benching we are going to have a big party, 20+ 5 year olds, bounce house, tug of war, etc. It will be a nerve-wracking blast, I figure.
I like it, man. “DAD” is the best title in the world.
[quote]PeteS wrote:
since I am sharing photos here is one my wife took of me after trying out my new back shaver… [/quote]
“Before” pic.
[quote]PeteS wrote:
5 years ago my son Ewan was born. He was a month early. A good friend was in town and we went to the bars, came home and I was sleeping on the couch so as not to disturb my pregnant wife. At around 3 a.m. she woke me to say her water broke, I told her I would fix it in the morning. No, we need to go to the hospital she said. Oh shit!!!
Been having a blast with him ever since. Don’t know if we could be any closer. Had nine months where it was he and I 24/7, when I was stay at home dad after being laid off. I now almost daily have some separation anxiety just being away from him for the work day. But things have worked out so his mom can be home with him and his little brother, might drive us to the poor house but we are making it work.
Tomorrow after benching we are going to have a big party, 20+ 5 year olds, bounce house, tug of war, etc. It will be a nerve-wracking blast, I figure. [/quote]
Happy birthday to the big guy.
conditioning:
prowler alternated with backward sled drags
90lb x 40yrd x 5 each
stepper intervals 10 minutes, hrt max 150
elliptical 15 minutes
seated dumbbell curls 40s,60s,80s x 6
ez bar curls 3 x 15
wrist curls 5 x 15-20
cable abs 5 x 10-15
mid and low back feel fubared, very compressed. was actually going to scrap training today and get checked out by health club chiro, but of course I forgot Friday was his day off. so my current plan is on Saturday bench heavy + some rows, Sunday I am going to move furniture and boxes out to the garage, and Monday I will pull heavy, and see how the back feels from there.
just went through my log and realized when my squat was moving up fastest, and feeling best, I was doing my upper assistance, including upper back work, on Tuesdays, not Wednesdays. I moved it to that because otherwise my back felt too jacked still to hold any weight. Go figure. So will change that back around, and also work on rehab/prehab and recovery stuff more.
Pete, can you give a quick breakdown of what your training week looks like?
[quote]giterdone wrote:
Pete, can you give a quick breakdown of what your training week looks like?[/quote]
Sure, when going good it looks like this:
Saturday:
ME bench: shirted or raw work up to a max or near max on a given variation (boards, chains, floor press, reverse grip)
assistance: uppper back, delts, tris, bis if I have time but never happens
Sunday: recovery level cardio (walk, elliptical, etc), foam roll, stretch
Monday:
ME lower, pick a raw squat or deadlift variation, (i.e. front squats, ssb box squats, gms, deadlift variations (rack pulls, defecit, bands/chains). I usually pick one for a 1-3 rep max. About four or so weeks out from a meet though this turns into more of a deadlift day, as I try to dial in form and opener.
heavy assistance, pick usually one: GM/front squat/rack pull, etc, targeting something that is week, and work up to a heavy (not max) set of 5 or 6 reps
lower assistance: whatever needs work-quads, hammies, glutes, abs, etc. heavyish in 6 - 50 rep range.
something for grip work, which usually turns into shrugs for high reps (kills two birds with one stone)
prowler/interval work for cardio
Tuesday:
(changing back to)
DE Bench
heavy tri/pressing for reps, i.e. close grips, close grip inclines, dumbbell benches, working up to a rep pr in the 5-20 rep range.
heavy tris (rolling tris, nose breakers, JM press)8-12 range
pulldowns/lats
delts
tris for high reps
some upper rehab/prehab stuff
Wendesday:
(changing back to)
recovery level cardio, + any extra ab/rehab stuff
Thursday:
Squats: waive cycles of DE work (percentage for 10 x 2, 8 x 2, or 6 x 2), box squats usually with accomadating resistance, cycled against circa max days where I simply work up to a heavy double, either against bands/chains, straight weight, or reverse bands. This should be done at least once a month but no more than 2 out of 4 weeks, just to keep the feel of heavy weights on back. Also shouldn’t be done if you ever do your competition squat on other lower day in your ME rotation.
DE pulls if I feel I need them, or have time
assistance: abs, rev hyper, ghr, pullthroughs (this rarely changes)
prowler if I have time (this is at barbell club, we start at 6, I try to cut out around 8 because I have 40 minute drive home, and early morning meetings).
Friday:
hard conditioning, i.e. prowler and sled, plus intervals on treadmill or stepper, followed by vanity training or shit that I never get to, maybe some rehab/prehab for shoulders, and some extra ab work. Lately this day has been the fucking gun show, bro!!! simply because I like having something that resembles biceps.
Pete. Nice template set-up. ME work switched every 3-4 weeks? Always with gear? How long are the sessions?
Oh and for the lower back invest in a pair of Gravity Boots. Yeah the ones were you hang upside down. That is what relieved my lower back finally after 7 weeks of fucking rehab 4 times a week doing stupid shit with no load.
I hang in my garage off of rings and hold 2 50lb kettlebells to help stretch. Hope this helps you out.
[quote]FISCHER613 wrote:
Pete. Nice template set-up. ME work switched every 3-4 weeks? Always with gear? How long are the sessions?
Oh and for the lower back invest in a pair of Gravity Boots. Yeah the ones were you hang upside down. That is what relieved my lower back finally after 7 weeks of fucking rehab 4 times a week doing stupid shit with no load.
I hang in my garage off of rings and hold 2 50lb kettlebells to help stretch. Hope this helps you out.[/quote]
ME work switched every week. But I like to keep 3 week roatations, so say week 1, SSB box squat, week 2 rack pull against chains, week 3 GM, week 4 SSB box squat, week 5 rack pull against chains, etc.
Since I am old and have beat up hips almost all of my Thursday squat work is done in a loose pair of briefs. This also keeps form consistant with competition squat. Circa max can been done in any level of gear.
Bench work, right now I am trying to play with shirted benching every other week, see how that taxes me.
Thanks for the tip on the gravity boots, might give that a whirl.
[quote]SteelyD wrote:
[quote]PeteS wrote:
since I am sharing photos here is one my wife took of me after trying out my new back shaver… [/quote]
“Before” pic.
fairly accurate…
[quote]FISCHER613 wrote:
I hang in my garage off of rings and hold 2 50lb kettlebells to help stretch. Hope this helps you out.[/quote]
You walked right into that one. Don’t get too excited.
Do they still make those things? They were like ski boots without the foot part and a big ass hook on the front to hang from the bar in the hallway.
How do I know???
Sorry to fuck up this golden PL template discussion. I owe ya one.
^^nice^^
Happy Birthday to Ewan
I need to reread that template a few times and see if it sinks in
some of the wominz in that video you posted log here- in pw
benching…
shoulders feeling iffy still, so took it kinda easy
140 x a lot, 230 x 6, 280 x 6, 320 x 6, add 2 board 370 x 6, 410 x 6, some to spare
tricep death 1 board to 5, 300 x 25
bent rows 5 x 10 @ 225
pullaparts some
shoulder horn some
foam roll upper and lower back, glutes, quads, hips, it band
stretch pecs, lats, hammies, calves, quads, hip, groin, etc
shoulder horns, external rotations, face pulls, 3 sets each
elliptical 40 minutes
all necessary, all boring
hey pete, I did the band pull throughs as you insisted. the day after, i felt that deep in the joint pain that marked most of my last crippled year. except there was issue with the hip flexor or rectus femoris. The day after that, I feel aweseome.
Here is what I think I learned:
- Strengthening all the muscles around the hips by squatting again is the right thing to do
- more of my problem is centered in the adductors than I thought, and pull throughs are likely the best tool for me to fix that.
Thanks meng!
[quote]mjnewland wrote:
hey pete, I did the band pull throughs as you insisted. the day after, i felt that deep in the joint pain that marked most of my last crippled year. except there was issue with the hip flexor or rectus femoris. The day after that, I feel aweseome.
Here is what I think I learned:
- Strengthening all the muscles around the hips by squatting again is the right thing to do
- more of my problem is centered in the adductors than I thought, and pull throughs are likely the best tool for me to fix that.
Thanks meng![/quote]
I am just glad that you didn’t rip a groin or something on my advice:)
I used to think it was a useless exercise, but have very much changed my thoughts on them.
Whats a shoulder horn?