Sat May 31

Dirty Harry once said "...a man's gotta know his limitations." I was a little over cooked this week and it showed today.

Warm up

Flat bench
?? x bar
?? x 135
5 x 225 felt like 8 tons
3 x 275 felt like 8 tons + 275
3 x 315 felt... ... better?
1 x 335 pretty quick and solid.
2 x m x 355. 1st was close. Brought it down too high. 2nd no way.

Put on KKDD
4 x 1 x 405 NT on all got within about 1/4" but still nada.
1 x 425 NT
I can press about anything in this shirt but touching is still rough. Tried so hard today that I developed some patechia (?) around my face and eyes. Got red dots on my eye lids and there is a red tinge on the upper part of my face that resembles a rosy bandito mask. Kinda cool except for the headache it gave me. Moosie was praying I wouldn't pass out. I should try to drop some #'s again to get this to fit a bit looser and then I am pretty sure I can touch stuff. Wait, I think I said this before...

3 board
3 x 335 Real sketchy. I was done. Set up was squirrely and I felt like I was pressing in seperate pieces if that makes sense at all. Back and shoulders are burnt and they need a bit of a break. Called it here and watched other people sweat...

Went to breakfast with the guys and then went home, turned on the women's softball world series and crashed for a couple of hours. I feel better now.

I think that my shoulder work Tuesday, specifically the second set @ 225 put me over the top and though my rack pulls are in the weanie weak boy class I should stick with moderate to light weight and do multiple sets like at 405.

I got short sleep last night but I don't think that that was my undoing. I got over 6 hours but that shouldn't have made me struggle as I did. All the negative aside, the guys liked the red dots on my eye lids...

Got a glimmer on work. Had an e mail back on one. Did I mention that before? Should hear more Monday or Tuesday Lord willing.

Need to go.

The Bride wants the magic box.

Maranatha

God Bless!

Thurs.

Dick came down and we worked on some compound movements and pushed gently to get him started toward better strength and flexibility. We walk before we run.

Warm up

Rack pulls just above knee.

5 x 225
5 x 315
5 x 405
5 x 455
5 x 495
5 x 545
2 x 5 x 585

Even with straps I have a crappy grip. These should have been easier but I didn't want to be there any way.

Some shrugs on lunge machine
4-5 sets of 8 with 4-5 plates per side or something

BS'd for a while. That part went well.

Wasn't in a mood to train but it felt good to go do something. I got an e mail today (Friday) from a potential employer saying I might get a call of some type this afternoon. That would be good if it happens.

Looking forward to Sat work in the KKDD. Hopefully something will touch.

Gotta go.

Maranatha

God Bless!

Monday and Tuesday

Monday afternoon I went down to give Moosie a hand with his shirt. I just warmed up and lifted off for him and Gil Anderson.

Tuesday
Warm up
Flat Bench
?? x bar
9 x 3 x 155 varied grips

Military pin/Stump press
Pins @ chin height. Straps were about 4' long sp there was LOTS of movement from the hanging weights.
5 x bar
5 x bar + 90 hanging = 135
5 x bar + 140 hanging = 185
5 x bar + 160 hanging = 205
2 x 3 x bar + 180 hanging = 225 The first set was educational. It ended up being a series of single reps. You HAVE to stay SO tight to not A. swing the weights too hard and B. to handle the weights once they do swing. I wasn't tight enough the first set @ 225 and got thrown all over the place. 2nd set was much better.

Skull crushers ez bar
8 x 105
3 x 8 x 125 These have evolved to be a cross between skullies and JM's. Seems to be working ok.

CS rev grip row
8 x 1 plate
8 x 2 plates
8 x 3 plates
2 x 8 x 4 plates

Seated alt db curls
8 x 40's
3 x 8 x 45's

Things are still improving in the gym. I'm liking the VD template for raw benching. Well at least I like how I am interpreting it. It's pretty much the same as Vinnie did it but I add my shirt to the 2nd movement on Sat's.

My back was cramping last night and was very tight from the overhead work. Lisa brought out the tiger balm and massage oil and hooked me up. She did an awesome job. I'm still walking upright this morning and the soreness is way diminished.

Still looking for a job. I think my first choice will be a good fit. There seemes to be some logistical discussion on their end about the overall feasability of hiring me personally. God knows the needs and the best outcome happens in His timing.

I hate patience. I do like it but when it's done...

Gotta fly

Maranatha

God Bless!

Sat ME bench @ Sandy 7th Gold's

Small group. Manny showed up about 8:30 abd Michelle about 9:45. Got good work done inspite of the small turn out.

Warm up

Incline bench
2 x ?? x bar
8 x 135
5 x 185
5 x 225
5 x 255
3 x 275 PR
1 x 295 PR
Improvement over 4 weeks ago. Feeling alot more solid in my set up on the incline.

Flat bench
1 board
KKDD
1 x 405
1 x 425
1 x 445

All touched. I moved my grip out to max width and it was alot easier to pull the bar down. Very pleased with this developement. The 445 was the best/fastest rep. I might just be figuring this shirt out.

Raw 5 board
5 x 345
5 x 375
2 x 4 x 405 Just couldn't manage the 5th rep on either set. These last sets might be PR's

Rope push downs
10 x 120
4 x 10 x 150

Seated rows wide grip
3 x 8

Preacher ez bar cable curls
5 x 8

Rev pec
4 x 8

Progress and increased workload is happening. The HRT is doing it's job. Good stuff. Way fun when a plan comes together. I feel beat up and will be sore for a couple of days. Good sore but i will complain...

Ward and his Army Buddies Lissy and Chewy came down last night and they all swung over to the gym and played around this morning. Manny and I showed them some stuff that should have them a little on the sore side tomorrow.

They are solid individuals that have been through more crap than anybody should have to go through. They are all honorable young men. I'm proud to know them.

I recommend to anyone to talk to any returned service person from the middle east to get a real account of the craziness over there. Our news sources pick and choose and manufacture what they want us to hear. Allways check more than one source for information. We are being directed as a society to think and react in a predictable, specified manner. I'm not a conspiracy guy. I do watch and read and compare lots of sources and there is a strong push to turn us into cattle moving blindly along.

Be aware of daily life around you.

Maranatha

God Bless!

Thursday fun and games

Dick came by today. Working him a little more each time to get him stronger and in better shape.

Warm up

SS bar pin squats Leslie let me use her bar she has on 7th. 12" - 15" stroke?
5 x bar
5 x 135
5 x 225
3 x 315
3 x 405
3 x 495
All #'s figured on a 45# bar. The SS bar is somewhere between 55-65# so all weights are 10# -20# higher.

The reps weren't so bad. Starting the SS bar off of the bar with no stretch reflex was kinda ugly though.

SS bent over GM's
5 x bar
5 x 135
3 x 225
3 x 275
8 x 135
Boy has it been a long time for these. The SS bar really puts a change in your leverage. The set @ 275 was really pathetic. Makes on yearn for the good old days... I will get back up there however I don't know if I will ever be able to use a straight bar again. Shoulders are waaaay to tight these days. Funny though, abs feel pretty worked with these.

Straight bar shrugs.
8 x 225
8 x 315
8 x 365
8 x 405
8 x 455
315 on up I used my ever faithful Spud Straps. My right grip is still very suspect and probably will always lag some. Ah the prices one pays for playing hard in one's youth...

That was it. Had fun abusing Dick. Actually I was fairly easy because he needs to stay encouraged to get stronger and get in better shape.

I am amazed at how rampant relativity and similar thought is running through our society. Holy crap it's tough to get anybody to call a spade a spade any more. If you do, you will probably get sued for hate speech. What ever that is. Sometimes truth hurts but that in and of itself is not personal nor hateful. What happened to the first amendmant?

Tough times for people with black and white world views. Give yourself time, you will make people mad.

Gotta go,

Maranatha

God Bless!

Tuesday More Stuff

Warm up

Flat bench
??? x bar
9 x 3 x 145

Overhead pin lockouts pins at top of head. With arch stroke = 3-4"
5 x bar
5 x 135
5 x 225
3 x 275
1 x 295
1 x 315 PR
1 x 325 PR

EZ skull Crushers on floor
8 x 85
8 x 105
3 x 8 x 125

DB rows
8 x 100 ea
4 x 8 x 135 ea

Hammer curls
4 x 8 x 45's

Dick S showed up for some training assist.
Great guy. A little tight but he hasn't done anything for a while. Starting him slowly to pick up GPP and core strength. Depending how he improves he could be ready for the reg group work in 6-9 months. Lets see over time if he is ready for the dark side or not.

Work situation is goofy. I have a company that wants to hire me but they are worried about law suits with the former employer. something about an old judgement that I don't think will have an effect on me. Time will tell what God has in mind.

More and more New Age crap is coming together. Spiritual does not necessarily equate to goodness. Spiritual is like aquatic. It's a state of being that does not in and of itself cast a moral value. It's simple stuff really. We have gotten very lazy mentally in our society.

Gotta fly

Marantha

God Bless!

Sat ME bench @ Sandy 7th Gold's

Small group. Just Manny, Jeff and myself. Moosie and Parker were @ Maddy's wedding.

Warm up

Floor pin press 1" off chest
??? x bar
5 x 135
5 x 225
5 x 275
5 x 295
3 x 315
1 x 325 Felt much stronger than anticipated. Real good off of the bottom. Never done these like this so all are PR's lol.

Flat bench
KKDD 2 board
2 x 405
1 x 425
1 x 435
1 x 455
1 x 465 All touched. I am much better in the shirt as the weight goes up and I jack the shirt. I lose some pop with the shirt pulled up for the lighter weights. I really need to find a happy medium. I think the 465 ties a PR.

Raw 4 board
5 x 315
5 x 345
5 x 365 I think this is a PR

Flat bench cable skull crushers
4 x 10

Push downs
5 x 12

EZ bar cable low rows
5 x 10

V bar cable curls
5 x 10

Rev pec deck
4 x 10

Good session. I believe I am hitting the point in the HRT where my tissue etc is reacting to the appropriate amount of hormones in a real positive way. Nice to get a reward for the hard work. I would like to lean out some. Weight today was 275 on the button. My newer 38 pants are tighter but still go on. I'm hoping that means that most of the weight is muscle.

Plan right now is to do the August Brigham City APF-AAPF meet raw and if I get the shirt to touch I will do Snake River again in October.

Very happy with the progress.

Need to go do some yard work.

Maranatha

God Bless!

Tuesday Stuff

Gold's on 7th east.

Warm up

Flat Bench
2 x ?? x bar
9 x 3 x 145 3 grips

Military Rack Pin Presses
Pins @ mouth height
5 x bar
5 x 135
5 x 185
5 x 205
5 x 225 PR
3 x 235 PR
I don't think I have ever even singled these before. Not pretty but they did come off of the pins to lock out. Finally able to grind out some reps. Good stuff.

JM's
8 x 135
8 x 145
8 x 155
2 x 8 x 165

CS rows
5 x 2 plates
5 x 3 plates
3 x 5 plates
3 x 5 x 4 plates

seated alternate curls
2 x 8 x 40's
2 x 8 x 45's

Good session. Upper back is sore today and shoulders feel pretty good.

Check out Jerusalem Academy if you haven't done so. The focus of the world is on this little area of the middle east. Why? Final events will be centered in this region. Things are building up steam. Pay attention to the way thingsare worded. Like references to the 3 great monotheistic religions. 2 claim to worship the same God. Islam worships Allah, a specific god. Allah is the name of a moon god from an old pantheistic religion. Allah is at odds with the God of Abraham, Isaac and Jacob. Only one can be the true God, not both. Check out how Muhammad had his vision to restore true faith. Sounds very similar to a kid named Joseph that had a vision in 1820 and started the mormon church.

Funny how things that aren't right on sound good to a degree but in the end can be very misleading. And then the same tactic is repackaged and reused to deceive in another generation. Solomon said that there is nothing new under the sun. Very true.

Fasten your seatbelts and put on your thnking caps. We are going to go through a bumpy time and we need God's discernment through it all.

Maranatha,

God Bless!

Sat ME bench @ Sandy 7th Gold's

Moosie, Parker, Jeff and Manny were there. Lance cruised by to say hey.

Warm Up

Flat Bench
?? x bar
?? x 135
5 x 225
3 x 275
1 x 315 Fast
1 x 335 Very fast
1 x 350 Last 3 inches were a grinder. Right wrist hindered the lock out some due to lack of flexibility. Feeling pretty good over all. Oh yeah 350 is a PR.

2 board
2 x 350 too loose
1 x 360 better rep
?? x 370 weird rep J hooked it back really fast. Not certain of lockout or if Jeff steadied it horizontilly or vertically. Not counting it as anything.

Confidence is getting better.

KKDD full ROM
3 x 1 x 405 Nothing touched but The last set was under 2 inches. I was playing with the shirt way up in the armpits. Last rep was the best. I stayed in focus and got good leg drive. Bar jumped up. I like it when a plan comes together. Looking forward to losing a few # and getting this shirt to touch.

Low wide neutral grip
10 x 170
10 x 210
2 x 1o x 220

Rev Pec Deck
4 x 10 x ??

Lil Dave's Quad Tri death or whatever
3 x 15 (ea 4 stations) x ?? Whatever, they killed the tri's

4 x 10 EZ cable curls.

Done. I'm beat. Very happy with the strength gains. Very happy with the growing ability to grind out reps. God is good.

World stuff still moving forward day by day like a runaway blender on a skateboard on a hill. Spinning and bumping along all the while gaining speed spinning in a general direction but lots of unknowns about what will shake out in the end.

God makes us promises in His word that are a steadying force in theses unstable times.

We all have a choice to make. Get right or get left.

Maranatha

God Bless!

ME Bench AF Gold's

Weird I posted the wrong Gold's for this week. Half the crew went to Redwood because of me. Wow, my bad. Sent an apology post.

Warm up

Flat bench
?? x bar
5 x 135
5 x 225
3 x 275
3 x 315 tied PR
2 x 325 tied PR
1 x 335
c x 345 Close, I think I would have gotten it but Moosie bumped it just in case. This would have tied my raw PR. Over all confidence was really good. Felt solid

Put on old dbl open back phenom
2 x 1 x 375 close but nt. Hate this shirt. Too much stretch and too harsh on the armpits. Holy crap does that shirt hurt.

KKDD
1 x 375 nt
2 x 1 x 405 nt
1 x 435 nt but close. This shirt will be killer when I lose some lbs. Still very fast even though no touch.

Reverse blue band pin press. 225# help @ the bottom. 0 at the top.
6 x 405
2 x 455

McGilla's
8 x 110
8 x 120
8 x 130

Nice session. Dick Scouler from church came and seemed to enjoy himself. I hope he decides to sack up and be a regular.

I personally feel pretty solid. Stronger and faster than I have felt in 2 years. Thinking about going raw in August and with the KKDD in October.

I think I will open ME Days with raw work and working on touching in the KKDD for the second movement.

Pretty good day.

Maranatha

God Bless!

Thursday Core Work

Warm Up

Power Squat
10 x 360
10 x 540
3 x 10 x 720

Rack Pulls
10 x 135
10 x 225
2 x 10 x 315

DB shrugs
15 x 100's
3 x 10 x 135's

Rt knee is a little sore but nothing horrible. I wish the knees were 100% because I would really like to squat heavy again. The power squat machine is ok but it's not the same as having the bar on your back. I probably should have something done to the right one again but I really don't want.

Hillary went on O'Reilly. She avoided some questions which was telling but worse for her is the way the left is dissing her for going on Fox.

Free speach and dialogue are being shoved out of this country. It is a sad, sad day.

Maranatha

God Bless!