Core Wed's

Warm up
Zercher Squats
?? x bar
10 x 135
5 x 185
5 x 205
8 x 225

Band Pull Thru's
15 x blue
15 x 2 blue
15 x 2 blue + 1 green

Shrugs
225
315
405
455
495

Standing Abs

Meant to do some calves bot forgot

Turned 52 today. Doesn't feel much different.

Going to be an interesting year. Israel is starting it off with a bang.

Maranatha

God Bless!

Tuesday Stuff

Warm up
Flat bench
3 x ?? x bar
9 x 3 x 135
Kept it light could feel the left outer pec when my grip was wide. Not pain just tight and aware.

Military tried doing it regular (not off of pins) and going back light working back up
?? x bar
10 x 95
5 x 155
5 x 185 weird taking it out almost jacked the repaired thumb
5 x 205 went back to off of the pins and that made it much better for my thumb and wrist. One doesn't know until they experiment.

Lil Daves Quad Tri Death high pulley style
3 sets of 4 movements 90, 110, 120 pushdowns were higher

Seated low cg ng rows

SS Rope face pulls & low cable curls

Good to get out of the house. Session went ok. Thinking about doing adapting Scott Yard's interpretation of Wendler's 5/3/1 with Vinnie D's RAW template. Minor adjustments to what is already working pretty well.

Gotta be aware of the pec for a variety of reasons.

Next week the job push goes back into affect full bore. God knows and does provide.

Maranatha

God Bless!

Sat 12/27

The Christmas hustle etc made it difficult to get into the gym last week but made it to Ripped on Sat; late. Battery is/was shot and had to be jumped. Had to be jumped again leaving Ripped. Then on Sunday going to Autozone to get the new battery amd then again again @ Autozone because I left the house without my wallet. New battery is in and the truck starts like a champ. Seems like it all was a hassle but it got me out of the house for a bit so that was good.

Ripped on Sat. Lots of folks there. Building was a bit chilly and it took a while to get warm. Plan was to hit 3 x 6 x 315. Last cycle I hit 6 x 315 and 2 x 5 x 315. I had advanced last week in the triples so I had good expectations for today.

First set I felt a tightening in the outside of my left pec on the 5th rep so I shut it down. I'll hit it another time.

Warm up
Flat bench
?? x bar
?? x 135
?? x 225
3 x 275
5 x 315
Pec was tight at the bottom end of the ROM.

Pin presses 5"-6" ROM
6 x 315
5 x 365
3 x 395

Flat light DB stretches to get blood moving and avoid problems later.

High pulley wide grip pulls to chest

Push downs

Not a huge session but got some things done inspite of some hurdles.

More this week.

Maranatha

God Bless!

Mon @ home

Busy day. Almost got to the gym. Almost.

Did zercher sqts, gm's and reg sqts with bands. Just wanted to get the blood moving some. Better than nada.

Nothing moving now during the holidays job wise. New Year should loosen up.

Maranatha


God Bless!

Spanish Fork

Ed Acey has been struggling with his Katana and Lil Dave (Doc) had told him he would go down to help him and asked if I would tag along, so I did.

We met up @ Bud Davis' house. Actually behind his house in his addition. Great hardcore, throw back gym that after we got the music changed was about perfect. They had a new Forza comp bench which I found out was the last comp production model made. Very nice unit.

They have a decent crew that trains there. 9-12 regulars. They seem to do mainly heavy bench on Sat's with little acc work.

Warm up
Flat bench
2 x ?? x bar
?? x 135
5 x 225
5 x 295
3 x 325
3 x 3 x 335 PR
The Forza was tall but since I have been working mobility in my hips I could rotate my hips and reach but the mats were smooth so I got little leg drive. They had plates with non slip tape but they were a pain to use. Based on my almost non existant leg drive I am happy with the 3 x 3 x 335. This is 5# up from the last cycle. I almost went 340 but am glad I held back. Some times discretion is the better part of valor.

4 boards
3 x 385 quick
1 x 405 weird handoff. Standards were dropped low and the handoff came out low and too high on the chest. Bizarre.
2 x 405

I think I will stop doing board work on my rep days. With the 3 x 3 and 3 x 6 I get a lot of volume. This week with the extra core day got me sore but I think it will be good if I maintain a sane level of volume. Not getting any younger and I need time to recover. Never too old to learn.

Push downs

CG NG Pull downs

Good time helping Ed and this kid Joe in their shirts. Always fun hanging with Dave. Had a good time abusing Darren Carr. Good guys there. It would be nice if Spanish Fork was closer.

It would be nice if I had about $8k and space in the basement or a garage for a home gym.

The work non situation has me baffled. Lisa thinks I need to relax until after the New Year. Mom's mental condition is worsening by the moment. Very strange interactions. Lot's of stuff to muddle on. God knows and has better answers than I.

BYU lost to Arizona tonight in the LV Bowl. Bummer for the conference but great for BYU haters. Freaking prima donnas. I think I have a bad attitude. TCU and Boise on Tuesday night. Great game. Or should be. They play in San Diego so my screen won't be messed up with the blue Smurf Turf.

Got another article to wtite for elite. An epilogue for the 4 parter earlier in the year. Need to start that soon.

Thank goodness for the gym. Great place to get one's brain scrubbed.

Maranatha

God Bless!

Thurs Core

Warm up

Power Squat Machine
10 x 450
2 x 10 x 720

Leg extensions

Leg curls

Seated bent knee calf

Standing band abs

Standing calf machine shrugs

Nice session. Quiet in there. Bad music is better when it's played softly. You heard it here first kids...

Maranatha

God Bless!

God Bless!

Tuesday Bench Acc.

Warmup

Flat bench varied grips
2 x ?? x bar
3 x 3 x 135
6 x 3 x 185

Overhead lockouts
Pin at top of head
5 x bar
5 x 135
5 x 225
3 x 275
1 x 315
2 x 1 x 325

Moosie supersets: Rolling extensions & Tate presses
8 ea x 40's
8 ea x 50's
8 ea x 60's

T bar rows
10 x 90
10 x 135
10 x 180
6 x 225

2 dif ez bar preacher curls

Seated straight legged calves

High pulley face pulls

Always interesting @ the 13th st Gold's. Fun to be the old fat guy out lifting the posers.

Maranatha

God Bless!

Monday Light Core

Trying something here by getting in an extra day of light work

Warm up

Stump Squats (Shoulders are too tight to get under a regularly loaded bar right now)
?? x bar
10 x bar + 90# Swinging
10 x " + 180# Swinging
10 x "+ 230# Swinging

Stump GM's (same reason as before)
3 x 10 x 95

Sit up interspersed (?) between previous sets

Did what I wanted to do. Broke a sweat w/o much effort and stretched the shoulders some.

Some very odd Gumbas in the gym on Monday afternoon. Makes me like Ripped very much.

Maranatha

God Bless

Fri, Sat

Friday did some leg and ab stuff after a warm up. Used a bunch of different machines on 7th.

Sat @ Ripped
Warm up
Floor pin press legs out flat. Pins at /on chest.
?? x bar
?? x 135
3 x 225
3 x 315
1 x 335
1 x 345 better set up - better rep than 335
M x 355 Shoulda had it. Let some gym noise distract. Got it off of the pins, misgrooved and didn't lock it out. Need better focus.

Rack lockouts grip 3 fingers in from comp
5 x 315
5 x 405
3 x 435
2 x 455

I did a couple other odds and ends but nothing worth reporting. There was a mock meet/test day for 3 guys and I stopped to help with that. Lance dead a nice job judging.

Always a good time @ Ripped.

Got a lot on my mind. Maybe will express it another time.

Maranatha

God Bless!

Tues Bench Support

Warm up

Flat Bench
2 x a bazillian x bar
3 x 3 x 135
3 x 3 x 165
3 x 3 x 185

Military off of pins in rack
5 x bar
5 x 135
5 x 185
5 x 215
2 x 4 x 235

JM's
8 x 135
8 x 155
8 x 165
8 x 175
8 x 185

CS rows
8 x 115
8 x 160
2 x 8 x 205

Rev grip pec deck

V bar low cable preacher curls

Straight knee seated calf raises

Good session. Sore as crap today.

No great job leads. Keeping the faith.

Maranatha

God Bless!

Thurs & Sat

Thursday core

Warmup

Rack pulls @ knee
8 x 225
8 x 315
8 x 405
2 x 8 x 455

Shrugs
315
3 x 405

Straight knee calf raises

Sat ME bench
Warmup
Flat Stump Presses
?? x bar
?? x bar + 90# swinging = 135#
8 x bar + 140# swinging = 185#
8 x bar + 180# swinging = 225#
5 x bar + 230# swinging = 275#
2 x bar + 260# swinging = 305# PR
These suckers were tough.

3 board presses
6 x 315
3 x 365
3 x 385

Decline close grips
8 x 135
8 x 225
2 x 5 x 275

Rope push downs

Med grip seated low pulley rows

Rope high pulley face pulls

Hammer curls

Decent enough session. Always good to be out of the house.

Hoping job hunting and interviews last week result in a job this week. Jehovah Jira: God is my provider.

Maranatha

God Bless!

Back in the saddle

Was out of the gym last week due to the flu and Thanksgiving. Was a bit concerned today based on current weight loss. Down about 13# the last few weeks. The last weight loss I had my strength went into the toilet. Things seemed decent today.

Warm up

Flat bench
2 x ?? x bar
3 x 3 x 135
6 x 3 x 165

Close grip overhead presses
5 x bar
5 x 135
5 x 185
2 x 5 x 205

Overhead high pulley extensions

High pulley seated underhand grip rows

1 arm low pulley curls

Seated calves

I don't seem any the worse for wear from last week.

Great conversation with my sister this morning. We don't always agree but it is always good talking with her.

Interview tomorrow AM with Valspar Paints. I think it will go well.

Onward and upward.

Maranatha

God Bless!