Week Starting 3/28

Monday
Bike intervals 5 sets

Tuesday
Warmup
Mil SS Chins (Set of 2-3 after each Mil set. Assist w/ 1 short mini)
? x bar
5 x 95
5 x 135
5 x 165
3 x 185
3 x 205
1 x 225

Bent Rows
5 x 135
5 x 165
5 x 185
2 x 5 x 205

Strap Tri Extensions
5 sets

Wednesday
Warm up
DB Swings
2 x 12 x 30’s ea side

Power Squats
12 x 360
12 x 540
2 x 12 x 720

L Press/GM’s/SS
4 x 15 x 410 LP+
4 x 10 x 135 GM

Stand Abs SS Alt DB curls
4 sets

Thursday Bike Intervals 6 sets

Hoping to drop some #'s A couple so far as a start.

Maranatha

God Bless!

Recent sessions

3/18 Bench
Warm up

3 x 3 Bench
2 x ? x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275
3 x 3 x 295
1 x 315
1 x 330

3 Board Press
2 x 335
1 x 350
1 x 365

HP Rows to Chest
5 sets

Face Pulls & Strap Push Downs SS
5 sets

Not a bad day

Wednesday 3/23
Core
Warm up
Wednesday
DB Swings
2 x 12 x 30’s ea side

Power Squats
12 x 360
12 x 540
2 x 12 x 720

Leg Press
3 x 15 x 360

Standing Abs
5 x 20

Alt DB curls
A few sets

OK day. I like the Power Squats because they are fast to set up. Felt it a lot for 2 days where the hammie/glute tie in happens. This is the same spot where I used to pop my hammie in FB.

Kind of a deload week. APF meet yesterday in Draper. I helped w/collecting attempts. Good energy and lifting. Got to figure out what/where I'm going to go. Wondering if I feel like competing again? Time will tell.

Maranatha

God Bless!

Wednesday Core

Warm up
Wednesday
Squats
? x bar
5 x 135
5 x 225
2 x 275
3 x 275
1 x 315
1 x 345
1 x 365
Had some grandiose plans but my "repaired" knees spoke and ruled otherwise. Need to alternate other options. Also need a pair of the Elite single ply "Heavy" sleeves. My APT Pippy Long Stocking Sleeves are ok but could add more support.

DL’s “quarters” Nothing larger than a 25 on the bar. Working on old fat guy range of motion.
5 x 145
5 x 195
2 x 5 x 245
All OH grip.

Stand Abs
5 x 20

Not great. Not bad. Getting a session in is always good.

Maranatha

God Bless!

Tues Military

Warm up
SS Military
2 x ? x bar
5 x 95
5 x 135
5 x 155
3 x 175
3 x 185
10 x 135

Asstd Chin ups Super set w military
3 sets w/4 short minis
4 set w/2 short minis

Push downs
5 sets

Short and quick. Shoulders and tri's are feeling pretty good. Hope it continues.

Maranatha

God Bless!

Friday ME Bench

Warm Up
Incline SS Bench All weight swinging
? x bar
8 x 95
8 x 135
5 x 185
5 x 225
3 x 255
1 x 275 BR (best rep)
1* x 295 JBI (LOL had it but as he got worried, Josh Barged In...)

4” Rack Lock Outs
5 x 315
3 x 365
1 x 380
3 x 3 x 365

CS Rows
8 x 2 plates
8 x 3 plates
8 x 4 plates
5 x 4 + a 25
8 x 3 plates

Rev Pec Deck
3 x 10

Light Push Downs
4 sets

Back is still sore from DL's. Good sore though. I don't think I will ever be great at them but they do add something to the training. Also, I am moving my comp grip in from the limit of legal wide. Trying to accentuate lat involvement. I read that a narrower grip might accomplish this.

Josh isn't happy with how he feels from squatting swinging DB's.

Maranatha

God Bless!

Core A Day Early

Wednesday (Day early because of benching on Fri due to Sat obligations)
Warm up
SS DB Squats (Dumbells swinging off of long straps)
? x bar
10 x 95
10 x 135
10 x 185
10 x 225
5 x 275
3 x 315

DL’s
5 x 135
5 x 185
5 x 225
5 x 275
3 x 315
2 x 1 x 365

Stand Abs
5 x 20

Literaly kicked my butt with the swinging crap. Still horrific @ pulling.

For Pete:

Now I set me up to Squat
I pray the Lord provide a cot
For I perform with damaged knees
And with each rep I fear they seize
I should not trust my squat addiction
And the increased joint affliction
Though the blend seems not quite sane
I still crave the joy in pain

I'm not as strong as in the past
I know my time is moving fast
With no remorse regardless weight
I step up and I test fate
So one more time I grasp the bar
For after all, what's one more scar?


Maranatha

God Bless!

Tuesday Military

Warm up
Military OH Lockouts
5 x bar
5 x 95
5 x 135
5 x 185
5 x 225
3 x 275
1 x 295

Band asstd P ups
8 x 4 short minis
4 x 8 x 3 short minis

Sus Push Ups
4 x 15

Looked back @ my old posts and saw that in '06 and '08 @ my strongest I had more variety in my movement choices and I worked up to heavier singles more often. Making adjustments mid stream here. Not a big deal, there will ALWAYS be somebody that will break ANY record. Want to start having fun in the gym again. I think this will help.

Maranatha

God Bless!

Thursday, Saturday, Monday

Thrusday
Squats 355
Straight weight
5 x 230-65%
5 x 265-75%
7 x 300-85%

DL’s
5 x 135
5 x 225
3 x 275
2 x 3 x 315

Stand Abs
5 x 20

Saturday
Bench 345
2 x ? x bar
5 x 95
5 x 135
5 x 185
5 x 225-65%
5 x 260-75%
4.5 x 295-85% Not sure what happened. Got loose, got retarded...

2 Board Press
2 x 325
1 x 345
1 x 355
3 x 315 Not as strong as I onceded was.
Called it here. Had a retirement ceremony to go to.

Monday
Bike intervals Warm up 5 x 40 sec + 1 min Warm down

Gonna just have fun on future bench cycles. Tired of stressing over lost strength.

Maranatha

God Bless!

PS Oddest thing: Watched somebody unload the leg press and when they got the last plate off the freaking thing floated to the ceiling. Weird

Cycle 3 day 1 Military

Warm up
Military 185
Straight weight
5 x 120-65%
5 x 140-75%
13 x 155-85%

Wendler's formula has this as a 222# max. I think my real world max back in the day was like 245# or something in that neighborhood.

Asstd Pull Ups
4 x 15 x -110 (fat boy gettin' better)

Suspended Push Ups feet on bench
4 x 15

EZ curls
5 x 10

Maranatha

God Bless!

PS Snootchie, the DB squats swinging were VERY interesting. The walk out was brutal. Remember I am using the bar straps and not hanging on to the bar directly. Felt like a typhoon hit the gym. Worth a try. How good is your insurance?

Last Thursday & Friday

Thursday Core
Warm up
SS DB Squats (Hanging dumb bells long way with straps. Wicked swing)
5x Bar
5x 95 (25’s)
5x 135 (45’s)
5 x 225 (90’s)
2 x 5 x 275 (90’s+ 25’s)

Stand Abs
5 x 20


Sat ME Bench
Warm up
Bench
5 x 95
5 x 135
5 x 185
5 x 225
3 x 275
3 x 300
1 x 315
1 x 325
1 x 335

3 Boards
3 x 315
3 x 325
1 x 335
1 x 345
1 x 355 Best rep FINALLY got my back involved. Rep screamed up. Hope I can remember what I did.

CS Rows (8-10 reps ea set)
2 plates
3 plates
3 plates + 25
3 plates + 2 25’s
3 plates

Rev Peck Deck
5 sets

Light strap push downs

Feeling a bit more like the old self that was making progress. Next couple of weeks will show if I am getting it figured out.

Maranatha

God Bless

PS Still looking for an address (yes I lost it from the first time) for an obscure electric stocking group in red clay country. An extra yoke strap is looking for a home.