Shoulders and tris revisited

Not certain whay happened yesterday but we will try again.
Thursday:
Warm up:
10 minutes recumbant bike, Dave Tate shoulder complex, lying (?) ox stretch.

Double db swings outside of the legs.
1 x 5 x 40's to eye level
2 x 5 x 50's " " "

1 x 5 x 40's snatch
2 x 5 x 50's "

1 x 5 x 40's snatch plus press
2 x 5 x 50's " " "

1 arm Grapplers (good picks on WSB site)
These are more like garage grapplers 'cause I don't have Louie's fancy machine. These are basically reversing your position on rows where the bar is shoved into a corner and weights are on the end of the bar away from the corner. Lift up the end with the weight and press upward.
1 x 5 x 80 ea arm
3 x 5 x 105 " "

Cheat Lat. Raises
4 x 5 x 50's

Dips
5 x ? x bwt

Skull Crushers on floor
1 x 5 x 95
1 x 5 x 105
2 x 5 x 115
1 x 10 x 95

Ok workout. Not great but good. Sore today. Mainly tris and traps. Db swings really hit my traps regardless of the type of shoulder or leg swing. Hopefully having a seperate shoulder day will help in building a better base for benching.

Hand is holding up well. As the strength comes back so does the hypertrophy. That's good except for gripping things. I already have fat hands with short stubby fingers and they get worked when swinging heavier db's like with heavy leg swings and widowmakers.

Lots of interesting stuff going on in the world. The supreme court is smoking crack. We are at war.... Let GW do his job. Israel and North Korea are making for interesting reading. All the while the EU leadership is running around trying to gather power and influence in a wide range of places. Interesting treaty starts 1/01/07. European Neighborhood policy. The mid point in 2010 has a bunch of stuff happening at the same time as the ENP review. Check Daniel 9 vs current events. Eye opening stuff.

Gotta go do stuff.

God Bless!

HE IS RISEN!

Thurs Shoulders and Tris

I did an entire description of my workout and the dog ate my e mail, or something. I will give this another try tomorrow.

Thurs workout: shoulders and tris

Warm up:
10 minutes on recumbant bike
shoulder complex
lying (?) ox stretch.


Double dumbell swings outside of the legs:
1 x 5 x 40's to eye level
2 x 5 x 50's " " "

1 x 5 x 40's to snatch
2 x 5 x 50's " "

1 x 5 x 40's to snatch and press
2 x 5 x 50's to snatch and press

Single Arm Grapplers
1 x 5 x 80 each arm
3 x 5 x 105 " "

Cheat Lateral Raises
4 x 5 x 50's

Dips
5 x ?? x Bwt

Skull Crushers on the floor / easy curl bar
1 x 5 x 95
1 x 5 x 105
2 x 5 x 115
1 x 10 x 95

Good day. Not great but good. Feels good to start with a swing movement because that gets the heart pumping and aweat flowing. I'm not so sure the balance of the gym feels that way. LOL. Probably need to explain grapplers.

Grapplers are something I saw on WSB's site. Louie has a special machine set up for them so I guess what I do should be called garage grapplers or something. Ok some people will do close grip rows using a bar stuck into a corner and put weights on the end of the bar that is away from the corner. They then will stand with their back toward the corner and grasp the bar with both hands behind the weights and then row the weight, pivoting the open end of the bar against the corner.

Picture that same set up but get on the very end of the bar. Facing the corner, lift the end with the weight on it to shoulder height. Grasp the end of the bar with your palm and press it up and toward the corner. I like this because for some reason I can get the end of the bar closer to my shoulder than I can a db or a straight bar. Also the range of motion seems to helps loosen some scar tissue.

Some encouraging things starting to appear on the job front. Not concrete enough to post but It feels good to finally have something to look forward to.

Lots and lots of crap going on in Israel and the balance of the Mid-East. North Korea is a mystery.

Ok, why hasn't the mainstream media been reporting the WMD's we have been finding in Iraq beginning in '03? I'm not in love with GW but give him credit where credit is due. The media's blind hatered can't give the guy an inch. I'm very proud of my son who served all of '05 over there. God was good and brought him home safe.

It's going to get waaaay interesting before it all gets better.

Gotta fly.

God Bless.

Last Sat and Monday's Workouts

Sat met with the boys in Utah Valley at the American Fork Gold's. Moosie, Spuddy (Jordan) and Kahng (Jeffy) were also in attendance.

After warmups we did raw 3 boards for triples then moved to singles. I'm not certain of all sets etc but I know I doubled 345 and then missed a single on 360. I sacked up and moved my groove lower and blasted the 360. Jumped to 370 and went low again and it went up fast and smooth. 370 is a new PR since the hand surgey last year. All time raw 3 board is 385.

Spuddy then got the bright idea we should do(the newly named) widowmakers for our shoulder complex. The description is easy enough. Stand upright with a db in one hand. Drop down and swing the db back through your lrgs. Keep your back straight. Then stand up and snap your hips forward swinging the db into a snatch. Do a single press. That is one rep. Then swing back through the legs etc etc. We normally do sets of 5. this time we did 3 x 8 both hands. Holy crap. I'm the oldest and came closest to throwing up. Moosie is the strongest and used a 90 for all 3 sets. I started with a 65, then 70 then ended with a 75. Seriously, was leaning over a trashcan for 5 minutes. Great exercise.

We finished up with 4 sets of pushdowns. Nice workout. Good guys.

Mon was leg and ab day. Warm up: 5 min bike and 3 x 10 situps. Can't do too much leg stuff because my knee surgeon says I have doodie left for meniscus. I have been doing squat lockouts with about a 6" rom working up to 2 sets of 765 but thought I'd go lower to see how it felt. I dropped the pins to about midstroke and worked up to 1 set @ 585 for 5 reps. Went ok but my knees are sore still today (Wed.). Then did a quad squat with blue and green bands behind my knees. I hook the bands on a squat rack and put them behind my knees. I back up till theres good tension and then squat allowing my knees to go forward then pull my knees back using my quads. usually I do 3 x10 of these.

Abs: I like to do standing abs with bands hooked to the top of a rack or S mith Machine and stick my elbows in the loop. I grasp my hands and flare my elbows then bend forward at the waist. Did 4 x 10 of these. For lower abs I did leg lifts on an aerobic ball, grabbed a machine behind me and the gripped a 25# db sidways between my fit and did 4 x 8 of those. Surprisingly I haven't been sore.

Hoping to findout about an interview today. Need to call around 3.

Lots of interesting stuff going in the world. N Korea, Israel, Iraq, Iran and the EU. Check out a dude named Javier Solana. Powerful guy most Americans have no clue about. A real player. Find out about him on fulfilledprophecy.com another good cite is Calvary Chapel of Truckee CA . You have to search abit but the pastor has some interesting writings on prophetic applications today. You don't have to agree with any of it but it pays to be aware.

Chores to do.

God Bless!

Tues 6/27/06 Workout

Bench accessory and back. got into the gym about 4:20 pm. Normal bench warmup. Some bike, 3 x 10 situps, shoulder complex 2 x.

Flat bench raw:
2 x ?? x bar
1 x 5 x 135
3 x 10 x 225
1 x 8 x 225
1 x 1 x 275
1 x 1 x 295

assisted pullups:
4 x 5 x ??

chest supported row
4 x 5 x 140

close grip rack lockouts w/ a fatter bar / mid stroke
1 x 3 x 315
1 x 1 x 365
3 x 5 x 315

suspended push ups
4 x 10 x bwt.

I would normally have done the rack lockouts as my #2 exercise but the power rack was actually being used for real power rack things. Pleasantly odd for a commercial gym.

Trying to take my groove lower to the bottom of my ribs or top of my abs. I noticed last Sat on 3 boards that going lower hit more of a power slot on me and shortened my stoke as well. We'll see how that shakes out.

3rd week trying Moosie's (Kyle Moosmann) sets and reps on acc. day. Used to be DE day ala Louie S but anterior delts tend to get beat up. Moosie's been trying to get more volume to build a better base farther away from a meet. We both are lifting next @ Peach days 9/17 (?) in Brigham City, UT. AAU meet. I believe he is benching equipped, I will bench raw again. I want to get back down into the 275's. Could've gotten down for 6/10 but got lazy diet wise. Turn 50 in Dec. Hope to get some raw national records in the AAU 50-54 in both of my weight classes.

Next workout is shoulders and tris on Thursday.

Job search hasn't been fun. Should find out tomorrow afternoon if I have an interview on Thurs. Waiting for a regional guy to get into town. I am a little frustrated. I have no less than 3 firms claiming I am the next guy hired, BUT, they aren't hiring right now. Things are squeaky but God knows and provides. Praying for wisdom so I don't do something stupid and miss an opportunity.

Need to get to bed soon.

God Bless.

stumpblog

stumpblog

checking on something here.

Getting ready to take daughter to work and do accessory bench and back workout.

New Blog

Interesting stuff this blogging. Very much a newbie here. Not much for now but will be posting on God/Prophecy/Family/Powerlifting/Job Hunting and other not so heavy topics.

My hope is that all who read are having a great day! God Bless!