[quote]DaCharmingAlbino wrote:
My fervent hope/wish is that 24 Hour Fitness will awaken to the fact that the power cage is the most versatile and cost-effective piece of equipment a gym can have [/quote]
I said almost the same thing the other day.
[quote]DaCharmingAlbino wrote:
My fervent hope/wish is that 24 Hour Fitness will awaken to the fact that the power cage is the most versatile and cost-effective piece of equipment a gym can have [/quote]
I said almost the same thing the other day.
You are funny.[/quote]
Thanks, kpsnap. Iāve actually been told that before, followed by āā¦you should see if you can do it on purpose,ā so this is nice.
Landlord needed to move back into his house so weāve been scrambling with finding a place and moving into it and then I hurt my back (again) and just now getting back into it.
2013-10-19
Press from the rack
115x3
125x3
135 3x3
Front SQ
135x3
185 3x3
Pendlay row
185 3x3
CGBP
135x5
155x3
165x3
175 3x3
Seated Curls
35ās 5x3 sets
Jerk Splits
barx5
95x5
115x5
Face Down Hollows - hands above head
2x30sec
Had to be pretty careful of my back, but I think Iāll be able to start doing cleans and snatchy type of stuff pretty soon.
tried to go down slow and up quick on all exercises. RDLs for that special place in my lower back to encourage the muscle chain to stay tight on the second pull. Hope to be doing some ballistic stuff in a week.
Attitude has been for shit - doing this stuff is the only thing that makes me want to continue breathing.
[quote]
Attitude has been for shit - doing this stuff is the only thing that makes me want to continue breathing.[/quote]
Just donāt change your handle DCA.
I think we can all relate.
[quote]
Attitude has been for shit - doing this stuff is the only thing that makes me want to continue breathing.[/quote]
Just donāt change your handle DCA.
I think we can all relate.
Nice Pressing. What is your BW these days?[/quote]
[quote]JoeGood wrote:
Looks like the back is healing up nicely.[/quote]
Itās doing okay, I still feel the need to be careful bending over with weight in my hands. Once thatās settled Iāll start practicing the SN & CJ again
An overhead press of 3x3 of your BW is pretty damn stout. Are you going for the look in your AVI? The dude on the right. Not sure if thatās a before or afterā¦
[quote]Oldman Powers wrote:
An overhead press of 3x3 of your BW is pretty damn stout. Are you going for the look in your AVI? The dude on the right. Not sure if thatās a before or afterā¦[/quote]
I donāt want to mislead anyone: that was a push press. I seem to be fairly good at those. My best at this bodyweight is a clean + push press of 217.5. Strict press is waaaaaaaaay lower right now. I donāt think a bodyweight triple strict press is out of the question, though, down the road some.
DB curls
40ās x 5 (alt)
40ās x 8 (dbl)
40ās x 6 (dbl)
Felt good to do cleans again. No trouble there with the back. Twinged a little on FS and - surprisingly - incline BP. Everything except IBP felt solid. Way out of practice benching with a normal grip width. Chesticles hurt now.
Pause in the hole for 5 count
120x1+5count pause
125,130x1
135x1,1
CJ
155x2
165x1
175x1
185x1,1
SN High Pull
185 3x3
Drop-SN balance
95 3x3
SN was pretty easy, hit the positions okay, it felt like. May start filming again to check myself. Paused in the bottom for a five count on each rep.
CJ - bar went up well. Practicing jerking with right foot forward, because 1) Iām right-handed and 2) I need to strengthen the right hip anyway. Left foot forward still feels more natural though.
Going to add sets to top weight over time then start adding weight.
Drop SN were challenging, even with such a light weight. Different from OHS because you have to hit the right position once the feet touch the ground again after you lift them up. Makes you wobble if you donāt consciously push the bar behind your head.
Just realized I donāt really have any targets for press, sq, etc.
Since I donāt then Iām free to set targets for SN and CJ so
Short term targets are, as usual,
SN: bodyweight what ever it is at the time (170-180lbs)
CJ: 245
Both of those should be doable. If I donāt set a focus, Iām going to hammer myself into turd mash trying to top out everything Iām doing. This way I can let some things simmer in the back.
Glad I took a day off - thereās a muscle in the back of my right leg that goes right up into the inner thing and attaches to the hip that is apparently very surprised that I decided to start using it. Itās been a bad worker and has been complaining that Iāve put it to use during a session. I did some one-legged 45 degree weighted back extensions that I didnāt log and that seems to have put it to some use.
To bad it spoke up, because Iām going to pound that slacker again. Making it stronger will even out my first and second pulls and balance out my back hopefully. Another hold-over from the herniated disk a few years back.