3’ Week Day 3
Bench
10x135
3x185
3x210
3x235* Should have been 5
1x260
2x235
3x210
3x185
HS Iso-Lat Rows
12 x90/side
12 x135/side
12 x180/side
8 x225/side
12 x180/side
Neutral Grip DB Press
8x80
7x90
5x100
DB Row
9x80
9x90
9x100
HS Decline Press
8 x115/side
8 x160/side
6 x190/side
8 x145/side
HS High Row
8 x70/side
8 x100/side
5 x115/side
Everything was heavy today and I really stuffed up the money set. For some reason I was sliding on the bench when trying to get set up.
Squats
10x135
10x185
10x225
3x245
3x265
1x285
1x305
1x325
1x315
3x275
5x225
Didn’t really want to lift today but once I got started it was okay. Looking forward to having carbs again.
Sat: Mountian Dog Arms
Hammer Curls
10x40
10x45
10x50
10x55* One more week here then it goes up.
V-bar Press downs
12x72.5
12x80
12x87.5
12x95*time to up reps
Seated EZ Preacher Curl
12x70
12x80
12x90
9x100
Dips
22,17,16,15
Standing BB Curl
8x70
8x80
5x90
CGB
15x135
13x135
13x135
Was tired and grumpy and like an idiot forgot to do my renegade rows. Will ahve to make them up next time.
1’s Week Day 1
2 board
10x135
5x195
3x225
2x250
1x275
2x250
3x225
5x195
HS Iso-Lat Row
12 x115/side
12 x160/side
12 x205/side
9 x215/side
HS Low Row
8 x90/side
8 x135/side
6 x170/side
Milies
5x95
5x115
2x135
4x115
7x95
V-bar pulldowns
10x160
10x180
10x220
8x220
So I’m tryign to get my gimpy ass shoulder back to doing milies. We’ll see how that goes.
1’s Week Day 2
Deads
5x135
5x185
5x235
5x280
3x315
3x355
3x315
5x225
Conventional deads
Lots of low weight reps.
Wanted to pull 385 for a single but I was wiped for some reason so I skipped it.
Good work in here, Joe, nice pulling. Have you started backloading?
[quote]jjackkrash wrote:
Good work in here, Joe, nice pulling. Have you started backloading? [/quote]
Yep just started. Still playing around with teh right level of carbs though.
Joe- I’m sure your ailments are different from mine, but what has helped my shoulder immensely…
scap push ups, band pull aparts ( my #1 shoulder favorite), and believe it or not, I honestly believe recently the Klokov presses have helped( my shoulders have not felt this good since pre-college…which was a long time ago!!. I think because of the difficulty of the Klokov I use such light weight that all the little support muscles get to do some work as opposed to getting over powered on heavy pressing movements…I also roll on a lacrosse ball 3 or 4 times a week which nails the infraspinitus.
I’m not qualified to offer any of this advice, but it has helped me so I thought I would speak up.
Always good work going on in here, BTW!
DOes carb backloading allow for increased beer intake? if it does, I may try it!
Joe, I remember your pix from a couple of years ago and I see great progress. Nice job!
Nice work Joey!
[quote]OldGoat wrote:
Joe- I’m sure your ailments are different from mine, but what has helped my shoulder immensely…
scap push ups, band pull aparts ( my #1 shoulder favorite), and believe it or not, I honestly believe recently the Klokov presses have helped( my shoulders have not felt this good since pre-college…which was a long time ago!!. I think because of the difficulty of the Klokov I use such light weight that all the little support muscles get to do some work as opposed to getting over powered on heavy pressing movements…I also roll on a lacrosse ball 3 or 4 times a week which nails the infraspinitus.
I’m not qualified to offer any of this advice, but it has helped me so I thought I would speak up.
Always good work going on in here, BTW!
DOes carb backloading allow for increased beer intake? if it does, I may try it![/quote]
I really do need to try some work like that, particularly band pull aparts since I’ve got micro minis just laying in my bag.
Yep carb backloading is beer friendly.
[quote]kimbakimba wrote:
Joe, I remember your pix from a couple of years ago and I see great progress. Nice job![/quote]
Why thank you kindly ma’am.
1’s Week Day 3
Bench
10x135
5x195
3x225
2x250
3x225
5x195
T-bar Rows
12x90
12x135
12x180
6x225* tried to get no leg drive on these at all.
12x180
DB Press
8x80
8x90
6x90
DB Rows
10x80
10x90
10x100
HS Decline Press DC rest pause
135 12,7,5 TR=24
HS High Row DC rest pause
90 11, 5, 4 TR=20
I’ve got to work on shoulder prehab stuff and I need to find a reilable spotter so I can do some singles. I’ll figure something out I’m certain.
Reliable spotters are oh-so important.
Time for a new avi, matey.
Im always inspired by your log Joe… I read reguarly even though I rarely post
[quote]kpsnap wrote:
Reliable spotters are oh-so important.
Time for a new avi, matey.[/quote]
Okay, any suggestions?
Oh I’ll be switching to Westside programing after my upcoming vacation.
Reverse Band Squat
5x135
5x185
5x225
5x275
3x315
1x365
1x405
1x425
1x405
2x365
5x315
10x225
Trying to get used to these for my switch to westside in a few weeks.
Have you done Westside before? I’ve always been interested in that program.
[quote]kpsnap wrote:
Have you done Westside before? I’ve always been interested in that program.[/quote]
I’ve never done it before so I’m going to follow Vikki’s template until I know what I’m doing.
Mountain Dog Arms- Sunday
Hammer Curls
10x45
10x50
10x55
6x60
V-bar pushdowns
12x72.5
12x80
12x87.5
12x95
Seated Preacher Curls
12x70
12x80
12x90
6x100
Dips* 20 seconds rest
25, 11, 7,13 TD:56
Standing BB Curls
8x70
8x80
5x90
CGB
12x135
12x135
12x135
Renegade Rows
3x8x25
The really short rest on dips fried my tris and screwed up my reps big time. I think maybe a bit more rest would be smart next time.