Very good day of pressing.
Thank you
4/18/16
OHP:
45 x 10, 65 x 10, 95 x 5, 130 x 3, 140 x 3, 170 x 3
Kroc Rows:
4 sets x 10 reps x 135
DB Front Raises:
4 sets x 10 reps x 65
Seated Pulls:
4 sets x 10 reps x 210
Just another day in the hood…
We know that those just another days turn into big numbers down the line and I’m sure you’ll be getting that 9 for 9 day at a meet soon.
Ha, we can only hope.
4/19/16
Tate Press:
4 sets x 10 reps x 45
One Arm Extensions:
4 sets x 10 reps x 40
Rope PD:
4 sets x 20 reps x 125
Reverse Rope PD:
4 sets x 20 reps x 95
DB Curls:
4 sets x 10 reps x 50
Reverse DB Curls:
4 sets x 15 reps x 30
Poundstone Curls:
45
35
4/22/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 3, 370 x 2, 410 x 2, 470 x 1, 385 x 1
Rack Pulls (from knees):
315 x 5, 385 x 3, 405 x 3, 455 x 2, 475 x 2, 505 x 2
Laying Leg Curls:
4 sets x 10 reps x 135
Today was funny. I felt really good and I had plenty of energy, but I did not feel I had any strength.
I know it’s all relative, but I can only laugh when I read no strength and 505 x 2 in same post.
Battling through the trenches…looks good.
Thanks fellas.
4/23/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 340 x 3, 380 x 2, 400 x 1
Incline Flies:
4 sets x 12 reps x 50
Svend Press:
4 sets x 50 reps x 3 plates (10s)
The second rep of 380 and the one rep of 400 was all I had. They were both a struggle in both directions, but I was able to lock out. I think my ass came off the bench on both, but I’m not too concerned with that at this point.
I plan in taking a deload week this coming week. Because of work and some out of town travel I really won’t be able to train, but maybe one day. It comes at a perfect time too. My lower back and shoulders kind of hurt.
Your bench is looking strong. But you’re using assistance exercises I can’t even pronounce.
Just googled it and the svend press looks very interesting. May have to give it a try.
I don’t go to it much anymore, but my shoulders and left elbow were killing me. I was looking for something to exhaust my chest, without hurting my shoulders more.
4/24/16
Kroc Rows:
4 sets x 10 reps x 135
Side DB Raises:
4 sets x 10 reps x 50
Bent Rows:
135 x 10, 185 x 10, 205 x 10, 225 x 10
Lat Pulls:
4 sets x 10 reps x 180
Let the deload begin. I think I need it, as everything hurts more than normal. Thursday is my only free day this week, so I decided to come in and hit some arm work and cardio.
Getting rid of the aches must be a priority, so hope you find relief now and this deload adds to the effort.
4/28/16
Tate Press:
4 sets x 12 reps x 45
One Arm Extensions:
4 sets x 12 reps x 40
Rope PD:
4 sets x 20 reps x 125
Reverse Rope PD:
4 sets x 20 reps x 80
Kickbacks:
4 sets x 12 reps x 40
Bench Dips:
2 sets x 15 reps
DB Curls:
4 sets x 10 reps x 55
Rope Curls:
4 sets x 10 reps x 80
Poundstone Curls
58
Due to work and out of town travel today is my one and only training day this week. As I indicated before I’m taking it as a deload. I thought doing arms today would be a good way to save my back and shoulders. It felt really good, as I got a good pump out of my triceps.
Today we travel about 250 miles for a tennis tournament for my daughter. I’m really proud of her. She has been in tennis lessons since she was 8 or 9. Let me tell you tennis is not cheap. She had never played a real match until this year. As a high school freshman she turned out for the tennis team. After about an hour of the first practice the coach stopped her and asked to speak with her mother. The coach told my wife he wanted to place her on varsity this year.
The coach and I have spoken and he tells me Emily may challenge for a state championship by her junior year, if she keeps working hard. Needless to say I’m a pretty proud dad, even though I know nothing about tennis.
I used to play tennis and found it to be very athletic. I love the game, the precision, the power, the outmaneuvering, and the heart-pounding movement. That’s awesome that your daughter is at such a high level and moving upwards quickly.
Thanks GV. I am starting to learn more about the game as we go.
5/2/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 405 x 1, 425 x 1, 455 x 1
Rack Pulls (from knees):
315 x 5
405 x 3
455 x 2
505 x 1
Laying Leg Curls:
4 sets x 10 reps x 135
Every third DL day using more moderate weights. I am focusing speed off the floor. Today felt pretty good. I’ll probably do this once or twice more.
5/3/16
OHP:
45 x 10, 65 x 10, 95 x 5, 135 x 3, 145 x 3, 175 x 3
Bent Rows:
4 sets x 10 reps x 225
DB Front Raises:
4 sets x 10 reps x 55
Seated Pulls:
4 sets x 10 reps x 260
Standing One Arm DB Press:
4 sets x 10 reps x 40
Treadmill / 10 minutes
Despite deadlifting yesterday my lower back is feeling much better. I think the deload is going to pay off.
5/6/16
Foam Roller on Lower Back
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 375 x 3, 420 x 2, 475 x 1
Front Squats:
225 x 5
245 x 5
275 x 5
295 x 5
Leg Extensions:
4 sets x 10 reps x 220
Lower Back Rehab with Exercise Ball
I jumped the gun by saying my back was better. It’s been feeling like it is locked up. Still I did squats, because that’s the way I roll.
One of my friends at the gym is a trainer, and he owns his own mobile gym business. I was telling him my problems, and he showed me some exercises with the exercise ball. I must say it felt better right away. I think I will continue with these exercises. My job requires me to sit behind a desk a lot, and get in and out of the car even more. Plus I train, so my back takes a lot of abuse. Perhaps this is one way to keep it healthy.
Your work routine is almost identical to mine. I have found sitting in a hard straight chair at my desk helps treat back trouble. I go back to the cushy one when things clear up. Of course I do a lot of additional stuff at home for back trouble, but changing the chair temporarily helps a lot.
Great minds must think alike Biker.
5/7/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 325 x 3, 385 x 2, 405 x 0, 325 x 1
DB Press:
4 sets x 10 reps x 95
Crossover:
4 sets x 12 reps x 50
Lower Back Rahab
The first rep of 385 was strong. I really struggled with the second one. That probably led to my problems at 405. After unracked I thought “frick that is really heavy.” I came off the chest about four inches before I stalled out. My spotter did a great job of making me work, the rest of the way up. I’ll go for it again next week.
5/8/16
Tate Press:
4 sets x 10 reps x 50
BB Skull Crushers:
4 sets x 12 reps x 70
One Arm Extensions:
4 sets x 10 reps x 40
Rope Extensions:
4 sets x 10 reps x 80
DB Curls:
4 sets x 10 reps x 60
Rope Curls:
4 sets x 10 reps x 85
Poundstone Curls:
47
36
5/11/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 365 x 5, 355 x 5, 345 x 5
Rack Pulls:
315 x 5, 405 x 3, 455 x 2, 505 x 2
Laying Leg Curls:
4 sets x 10 reps x 140
Today I started a program I discovered years ago when I started deadlifting. I starts out fairly easy and gets harder as time goes on. I have not pulled past two or three reps for a while, so that was a nice change.