Tuesday beat up Tuesday

Was thinking of going. Shoulders were beat up from stretching on the GM's from the day before and my hip is still killing. Didn't make it. Sometimes discretion is the better part of valor...

... time will tell if this one is about valor.

Maranatha

God Bless!

Tuesday, Thursday, Saturday, Monday

Tuesday
Warmup
3 x 140
3 x 160
6 x 180 Not good

Asst Dips
15 x -70
4 x 15 x -80

Asstd pull ups
5 x 10 x -110

Thurs hang cleans
Warm up
3 x 125
3 x 145
13 x 160

Leg press
5 x 15 x 360 capable of the 590+ but felt beat up. Trying faster pace shorter rest

Leg curl seated
5 x 10

Sat Bench
Warm up
3 x 225
3 x 255
9 x 290 good #. If accurate this has 1 RM between 375 and 380.

DB Bench
5 x 15 x 85's

DB Row
5 x 10 x 100

Monday 4/28 DL
Hip and rt glute messed up
5 x 230
3 x 260
2 x 290 1 sumo 1 conventional Think I need to keep it light and go back conventional. Hip is messed up. Must be to be this embarrassing.

Messed with some lt gm's. Used straps below bar cause shoulder too tight to grip bar corectly.

Loads of fun

Maranatha

God Bless!

531 second week 2nd cycle so far

Monday DL
No show

Tuesday Military
Felt bad. Little sleep
Warm up
3 x 140
3 x 160
6 x 180 about 4-5 reps short of where I should have been

Asst Dips
15 x -70
4 x 15 x -80

Asst pull ups
5 x 10 x -110

5 min bike
Was going to be 40 then 20 then 10 then I got the screw it attitude flowing. Tomorrow is another day.

New driveway approach and sidewalk is in. Asphalt soon. I can use the driveway next week. Good deal.

FYI new Russal Crowe movie isn't bad.

Maranatha

God Bless!

Sat Bench week 1 cycle 2 5/3/1

Warmup
Work sets
5 x 210
5 x 240
12 x 270

DB bench
5 x 15 x 80's

DB row
5 x 10 x 100

40 min bike

Wendler's rep formula for max has the 12 x 270 at 378 which makes me happy. I have hit 365 2 x for singles in the gym. My meet best is 358. I know it's not a real 1 RM but for the moment it's good news. I'll give things a couple of more cycles until I do a test for my true max. It's still odd for me to work in the higher rep ranges with heavier weights. More mental than physical.

A plus is that the bench we use at Gold's on Van Winkle is comp size so my hip flexibility is good and I have a comp feel during training.

Maranatha

God Bless!

Thursday Hang Cleans Cycle 2 week 1

Warm up
5 x 115
5 x 135
12 x 155

Leg press
5 x 15 x 590

Seated leg curls
5 x 10

Cybex arc machine
20 min

10 min hand crank (5 + 5)

10 min bike

bwt 283# Friday AM

Program seems to be working. The reps improve each week.

Didja catch the media coverage of the tea parties? holy crap. No bias there. Can't stick to the message so attack the people. Nice. Love Texas' Gov. He's awesome. Does tend to stir up crap.

The Ruskies are predicting the break up of the US into 6 regions with Alaska being odd out and going back to Russia. They should know they should not screw with Palin.

Interesting times.

Maranatha

God Bless!

Monday and Tuesday 5/3/1 Week 1 Cycle 2

MondayDL Day
Warm up
5 x 200
5 x 230
12 x 260

45º hyper
5 x 15 bwt

Wtd stab ball leg lifts
5 x 10 x 20#

rt hip felt a lot better as did knees. Trying a Stump version of sumo. Doubt if I'll ever get to comp level on the DL but I know it helps in overall body strength. Suck up the pride and keep on working.

Tuesday Military
Warm up
5 x 130
5 x 150
12 x 170

Felt like I had a little left. I'm good with the 12. I'm getting more used to repping with higher %. Using JW's formula this has me at about 240# for a max. Prior to getting sick I had hit 245# so this is good.

Dips
5 x 15 x -80

Pull ups
5 x 10 x -110

Coming around. Strength anyway. Getting better @ the dips and p-ups. Not close to where I want to end up but it's better than 5 weeks ago. B-weight was 284# this AM. Hoping the lbs come off a bit quicker here soon.

Spring almost has sprung. Have a storm in now that has been going on for almost 24 hours and is supposed to turn to snow tonight. Good for the skiers. Not great for the mood of the rest of us.

Maranatha

God Bless!

Bench deload cycle 1

I didn't do it per the percentages but didn't care too much because it was deload

Warm up
115 x 5
150 x 5
185 x 5

Through on the old Rage X for HHS&G. Not fun. with 2 of us there was no one to hold boards. I did a couple of light sets to seat the shirt and get a feel. It fits about right but I just do not have a gear mindset right now. Don't miss the angst I used to have over touching, seating, locking out etc. Maybe another time.

1 armed push downs

low cg rows

New cycle starts Monday

Maranatha

God Bless!

Thursday Hang Clean Deload Cycle 1

Warmup
Hang Clean
5 x 65
5 x 85
5 x 100

Power squats
2 x 15 x 450

Back to Flat Iron for some 40 yd hills
5 reps. Wanted 10 but had a little "sproing" in the top of my left achilles/bottom calf. Not certain what's up. It is something but it's not major. Had some micro tears happen in CA late 80's early 90's. This felt like that. Ah well even if it's bad or progressive, it's not bad at all because there's no insurance...

Last deload day is Sat bench. Think I might play in Mikey C's old Rage X for accessory work. New cycle starts Monday. Should be good.

Obama didn't bow? And Clinton didn't inhale...

Maranatha

God Bless!

Tues Mil deload

Warm up
Mil work sets
5 x 70
5 x 90
5 x 110

JM's
2 x 10

Pull Downs
2 x 10

I went back to the hill at Flat Iron I ran on Mon and it taped out @ 292'. Roughly 97 yards+. Hmmm I was wondering why I felt so gassed. I wanted a 40 +/- stretch. Will adapt tomorrow.

Gotta go

Maranatha

God Bless!

Thursday Sat week 3 cycle 1 Monday week 4 cycle 1

Thursday Hang Cleans
Warm Up
5 x 125
3 x 140
10 x 155

Leg Press
5 x 15 x 540

Seated Leg Curls
5 x 10


Sat Bench
Warm up
5 x 225
3 x 255
7 x 285 Had more in me but stopped. Not certain as to why...

DB Bench
5 x 15 x 75's

DB Rows
5 x 10 x 95

Deload Week 4

Monday
Warm up
DL's
5 x 120
5 x 150
5 x 180

Low Pulley Pull thrus
2 x 20 x light

Kneeling high pulley abs
3 x 10 x light

Conditioning
Went to Flat Iron park and found a path on a steep hill that will work 40+ yards
1 x walk x 1:10
1 x jog x 48
2 x jog x 40
1 x faster jog x 34

Not fast but got the heart going. Will get exact distance in the next day or so. Want to work up to 10 x run with a min - moderate rest between. A little sore this morning with some very minor fasciatous (?) on left sole.

Maranatha

God Bless!

Tuesday 531 Military week 3 cycle 1

Warm up
Military
Work sets
5 x 135
3 x 155
10 x 170

Assisted Dips
5 x 15 x -90

Assisted Chins
2 x 10 x -130
3 x 10 x -120

Improvements. Still wrapping my head around the hows and whys of the program. So far so good.

Maranatha

God Bless!