Inc. Leg Press:
200kg x5x3
210kg x5 (PR +3 reps)
220kg x5 (double PR)
Good mornings:
80kg x8x2
90kg x8
92.2kg x8 (PR +2.2kg)
Seated Leg Press Calf “pushes”
5x50 (1st pin after “35”).
These are 10 fast+10slow+10fast+10slow+10fast=1 set.
A good day. I really liked how some exercise selections went up even though it’s been a few weeks since I did them last. I am/was concerned with my conv. DL going down during this time of pulling Sumo, but if the other numbers increasing mean anything, maybe I have not much to worry about.
As most of you know, there are a few big fires here in San Diego since Sunday. The fire went from Witch Creek in Ramona to Rancho Bernardo (about 30 min. drive) during Sunday night. I found out about the extent of the fire early Monday morning while going to work. The company I work for is in Rancho Bernardo and all the freeways exits were sealed off and traffic diverted to turn around. Luckily for us, the fire didn’t damage any of our buildings (that I know of) but plenty of apartments and houses in the residential area next to the company were hit.
During Monday, the people north of where I live (Rancho Bernardo) and the people east of us (Scripps Ranch) were evacuated from their house. I took the family to Los Angeles Monday night due to really poor air quality and I heard from a friend that my area was evacuated Monday night as well.
Things have calmed down a bit now as people are going back to their homes. Fortunately, none of our friends had their houses burn down but there’s still one family that we haven’t been able to get in touch with, so we’re concerned about them.
Now that I’m back at work, I’m gonna try to keep my schedule as regular as possible, which means training during lunch. It’ll be interesting to see if the gym that I frequent is still there since it is in an area where the fires hit pretty hard. I’m itching to lift something since I haven’t touched a weight since last Friday.
Glad you and your family are ok, bro. That is a blessing and a half.
AD
[quote]Tony Hsiao wrote:
Sorry for going AWOL these past few days.
As most of you know, there are a few big fires here in San Diego since Sunday. The fire went from Witch Creek in Ramona to Rancho Bernardo (about 30 min. drive) during Sunday night. I found out about the extent of the fire early Monday morning while going to work. The company I work for is in Rancho Bernardo and all the freeways exits were sealed off and traffic diverted to turn around. Luckily for us, the fire didn’t damage any of our buildings (that I know of) but plenty of apartments and houses in the residential area next to the company were hit.
During Monday, the people north of where I live (Rancho Bernardo) and the people east of us (Scripps Ranch) were evacuated from their house. I took the family to Los Angeles Monday night due to really poor air quality and I heard from a friend that my area was evacuated Monday night as well.
Things have calmed down a bit now as people are going back to their homes. Fortunately, none of our friends had their houses burn down but there’s still one family that we haven’t been able to get in touch with, so we’re concerned about them.
Now that I’m back at work, I’m gonna try to keep my schedule as regular as possible, which means training during lunch. It’ll be interesting to see if the gym that I frequent is still there since it is in an area where the fires hit pretty hard. I’m itching to lift something since I haven’t touched a weight since last Friday.
[quote]Tony Hsiao wrote:
Sorry for going AWOL these past few days.
[/quote]
Tony, good to have you back, and I’m glad to hear your friends and family are ok, hopefully you hear from your other friend soon.
Do what you have to do right now. If that means taking care of loved ones, then do that, and put training on the side burner. If training is what you need to do in order to get back to normalcy, then do that.
We’ve been following the fires on the news, and are happy to see that they are starting to get them under control. Good luck out there.
I felt good on DL today. 405x6 was a little harder than it should have been because I was already thinking about my next jump in weight. I had a little more in me than 475x6, but after that set I knew I couldn’t go up again today. Normally I’m finished after a PR but was able to get 455x6 pretty cleanly. I’m going to try to push this up again next week, then take a week off from DLing and then move it to my ME exercise and see where it really stands.
Leg Press felt super easy today. My left patella tendon was a little sore from Monday, so I felt it more in the knee than anywhere else after I got over 720. These are fun to do, but suck to unload all the plates.
A. Push Press
95 x 8
115 x 5
135 x 3
145 x 1
155 x 1 (baseline PR)
165 x 0
160 x 0
145 x 1
145 x 1
B. Bradford Press
95 x 8
95 x 7
95 x 5
95 x 5
C. Dumbbell Bench Press
70 x 8
70 x 6
70 x 7
70 x 5
D. Bent-Over Dumbbell Row
90 x 8
90 x 4
Thanks for all your concerns. We’re doing fine but one person at my work had his house burnt down. Here’s a link to their website: http://www.rebuildshangrila.com/ .
As for today, it was good getting back in the gym. Layoffs, no matter how long, always throws me out of synch. It just didn’t feel right in the gym today, but it wasn’t a total loss. I got to try out push preses and established a baseline PR to beat next week. I’m also improving on bradford presses. By the time I got to the dumbbell presses and rows, I felt tired and drained. I called it quits after doing two sets of dumbbell rows and not being able to hang on. I didn’t expect to lose that much grip strength!
A) Bench
barx10
65x5
95x3
115x3
120x3
130x3
145x3 (PR+15, and the third rep went pretty fast)
155x1 (I foolishly asked for a lift off. I can’t set up or focus well if someone is standing behind me. From now on it’s just me and the power rack.)
145x3
B) Medium grip bb pushups on the first pin: 32 (PR+11), 20
I continental cleaned all the 180+ lifts I know I could powerclean it but I am still sore/exhausted from the deadlifts on Tuesday. the 200lb clean took a lot out of me, I am sure I could have a 2nd press if I didn’t reclean it, I finnally got it up to my shoulders and was so exhausted I knew a 2nd press was pointless
I got 3 lifts T 90% and 1 at 100% so overall a decent day. My volume has been lacking, I need to remember to have a clear idea of what I am going to do for my accessory work. I am not very happy with my progress right now. I fell like I am way stronger but my weights progression has been slow, It is weird. I realized today just how much this bicep injury has set me back, it should be 100% by now its been a over two months I think… bicep felt real tight during the curls…
Damn axle cleans hurt my small weak wrists, I know I need to do some wrist crap and I have known it for awhile but its my own fault for neglecting it. I use wrist wraps on all my damn axle clean and presses, even 110lbs screws my wrists up. I’ve always had weak wrists even when I raced Motocross they always held me back… Oh well nothing I can do but adapt and get stronger.
10/26/2007 DE lower
box squat (5 aerobic steps thingies)
bar x 10
135 x 8
155 x 2 x 8
pull throughs #8 x 8 #10 x 12, 12, 12
pulldown abs #13 x 15, 15, 15
Short and sweet today. My low back feels better today. I feel like I have problems generating speed from the box as opposed to a regular squat. I’m sure this is a matter of technique. Do you guys have any cues to start the movement from the box that help you pop up?
[quote]Carnak wrote:
10/26/2007 DE lower
box squat (5 aerobic steps thingies)
bar x 10
135 x 8
155 x 2 x 8
pull throughs #8 x 8 #10 x 12, 12, 12
pulldown abs #13 x 15, 15, 15
Short and sweet today. My low back feels better today. I feel like I have problems generating speed from the box as opposed to a regular squat. I’m sure this is a matter of technique. Do you guys have any cues to start the movement from the box that help you pop up?[/quote]
[quote]Carnak wrote:
10/26/2007 DE lower
box squat (5 aerobic steps thingies)
bar x 10
135 x 8
155 x 2 x 8
pull throughs #8 x 8 #10 x 12, 12, 12
pulldown abs #13 x 15, 15, 15
Short and sweet today. My low back feels better today. I feel like I have problems generating speed from the box as opposed to a regular squat. I’m sure this is a matter of technique. Do you guys have any cues to start the movement from the box that help you pop up?[/quote]
Head back into the bar, knees out and spread the floor (with your feet). That should get you started.
quick question guys my cousin from poland came here to stay and he is strong as an ox and pretty big, he loves the elitefts.com website and he wants to start a powerlifting program, he found 2 starting programs
[quote]Kalle wrote:
Carnak wrote:
10/26/2007 DE lower
box squat (5 aerobic steps thingies)
bar x 10
135 x 8
155 x 2 x 8
pull throughs #8 x 8 #10 x 12, 12, 12
pulldown abs #13 x 15, 15, 15
Short and sweet today. My low back feels better today. I feel like I have problems generating speed from the box as opposed to a regular squat. I’m sure this is a matter of technique. Do you guys have any cues to start the movement from the box that help you pop up?
Pretend Jessica Biel is bent over in front of me. [/quote]
[quote]remixpaul wrote:
quick question guys my cousin from poland came here to stay and he is strong as an ox and pretty big, he loves the elitefts.com website and he wants to start a powerlifting program, he found 2 starting programs
