Back...Into the Deep End

[quote]denver z-man wrote:
Perfectly good plan shot to hell…

Tues–went to the gym, did almost nothing, and then just said fudge it. Went home. What a waste of time.

Wens–Didn’t even bother to try. Stayed in bed with the dog; felt like crap mentally ect…and now at work.

I don’t eat, only want to sleep, don’t want to be in my own home, but am not motivated to do anything when I leave…super.

Drumming Thurs and Fri…and then the gym after both days. My health (every kind) can not take this kind of abuse. Yes, abuse.

Which of course means, long sessions in the gym for the next two days…2 hours of drumming + 2 or more hours in the gym…maybe a 2 hour ‘muscle nap’ as well…I might be on to something.
[/quote]

With all the snow last week my entire world was shot to hell. I worked from home a couple of days, which means I’m now two days behind…

Take care of yourself. We old folks don’t heal up fast like the young whippersnappers do.

[quote]Be_Sound wrote:

[quote]denver z-man wrote:
Perfectly good plan shot to hell…

Tues–went to the gym, did almost nothing, and then just said fudge it. Went home. What a waste of time.

Wens–Didn’t even bother to try. Stayed in bed with the dog; felt like crap mentally ect…and now at work.

I don’t eat, only want to sleep, don’t want to be in my own home, but am not motivated to do anything when I leave…super.

Drumming Thurs and Fri…and then the gym after both days. My health (every kind) can not take this kind of abuse. Yes, abuse.

Which of course means, long sessions in the gym for the next two days…2 hours of drumming + 2 or more hours in the gym…maybe a 2 hour ‘muscle nap’ as well…I might be on to something.
[/quote]

With all the snow last week my entire world was shot to hell. I worked from home a couple of days, which means I’m now two days behind…

Take care of yourself. We old folks don’t heal up fast like the young whippersnappers do.
[/quote]

Well screw that! Who said it…“youth is wasted on the young”. Anyway, my issues are more mental/emotional these days; allowing myself to be dragged down.

Training/ Drumming this Thursday and Friday !!!
Onward and Upward.

Fine, fine. After the past 3 weeks of ‘less-than’ training, I will start anew with my everyday warm-up routine.

Squats @ 185
OHP @ 135
Deads @ 245
All 3 lifts, everyday, 5x5.

Dang it, hang on…

Thursday 3.5.15

Front Sq: 3x5@ 135
Back Sq: 2x5@ 185…
One of the coaches/trainers at the Rec Center wanted to squat as well (in the one power rack), so we did the following.

Squats: 5 reps @ 185,205,225,245,275,295/ 3 @ 305, 275/ 2x5 @ 225. Groovy.

Six weeks ago, I hit 315 for a PR (not very solid). With the volume, feeling rock solid throughout, and the 3@ 305 at the top end, this was a good session. More than I have been doing (squats) by far.

Calf: 3x10@115
Lying curls: 2x8@ 90,105
Leg Press: 4x10@ 570
Seated Row: 4x15@ 100 plus 10 face pulls each set

Friday: Drums from 11-1pm

At the Rec Center:

Deads/ RDL’s: 8 sets of 5@ 225, various grips/stance.
Pullovers : 4x20 @ 30 DB
OHP : 5x5@135…Rock solid/ no ‘push press’.

DB ohp/incline/ curls: 2x8 20’s/ 8@ 30’s; 4x10@ 20 laterals after each set.

DB ohp/inclines: 2x8@ 40’s; 2x10@ 20’s laterals after each.

DB Flat press: 2x12 @ 60’s

Seated top 1/2 OHP: 2x5@ 185/ 5@ 205/ 225@ 5,5,3,3,3 reps
Seated top 1/2 Incline: 5@ 185/ 5x3@ 225

Another good session.

Sounds like training is going well. Thursday works for me.

So…Tues and Wens…barely got through my warm-ups. To much crap clogging things up this week BUT…

I shall be training with Kpsnap in, oh boy…about 12 hours? I have not had anything to look forward to in quite awhile, outside of drumming, and even THAT doesn’t always help.
Sad but true. So tomorrow will be great. A great lift, some good cooking (my own of course)…and perhaps a nap with my dog.

Sounds about right.

ERIC D.

Well that was fun…!

Thursday was a lot of fun. Great to meet Miss Karen, and lift a bit-o-weight. Tons of cool equipment, and serious training going on there; training of all types.

I’m feeling my “competition depth” squats, and calf’s from a seated/straight leg machine. And with inspiration from her, I deadlifted the next day, and did the following.

Friday 3.13.15

  1. Squats 5x5@ 185 alt. with DB presses 5x8@ 50’s

  2. High pulls: 2x5@90/ 6x3@ 135

  3. Deads: 5@ 135,225/ 3@ 245,275/ 5x2@ 295

  4. V-bar pulldowns: 8@ 130,145,160 plus laterals 10@ 20,30,30;s
    5)Leg press: 4x15@ 480

Deads felt alright; dead stop doubles where pretty strong. Decided NOT to go for a single ‘max test’ rep; should have !

So then…for the sake of keeping track, I will note the following.

Squats: Did 3 @ 305 a couple weeks ago= Estimated 320 PR Squat.

Deads: Just did 2 reps @ 295= Estimated 315 PR Dead.

I think those numbers are both fair. Bench? no clue at all. ZERO clue. I have not gotten anywhere close to a max bench attempt since starting up again about 8 months ago. Can’t say I’ve cared that much to try, until Thursday that is! Thanks Karen.

As long as I hit a bench at 370 lbs, I’ll get my 1000lbs. total on the platform. I should be fine.

ERIC D.

Nice to meet you and train with you! It’s always nice to be able to put a face with an online moniker.

[quote]kpsnap wrote:
Nice to meet you and train with you! It’s always nice to be able to put a face with an online moniker.[/quote]
Thanks, right back at you Miss K.

Tuesday: Not much.

Sq- 5x5@ 185
De-8x5 @ 225
DB flat press: 5x10@ 50’s
OHP- 5x3@115

A few rounds of Ab/Ad machine, lying curls, seated calf, along with some band work.

Wens- 3.18.15…Much better today.

OHP- 5x5@ 115
SQ— 5x5@185
DE–5x5@225

  1. Lateral/ OHP/ incline press/ low inc./ curls: 3 rounds, 10 each @ 20,20,30’s (super pumped)

  2. Seated OHP ( pins)–10@ 135, 155/ 5x5 @ 185 (slow ecc-explode up)
    –DB inclines: 5x10@ 50’s
    – DB ohp: 5x10@ 20’s
    All three done circuit style.

  3. Front Sq–8@ 135,155/ 5x5@ 185 (slow and steady). To easy; more reps next time.

  4. Seated row machine: 3 x 30 reps: 3 grips, 10 reps each @ 95,95,110

This all felt pretty good. Last four weeks have been bad training wise; 2 times a week at best. Not going to put up with this situation for much longer.

Onward and Upward.

Alrighty then…two big lifts coming up ,Thurs & Friday.

Thursday: Big Squat day. Starting to increase reps/overall volume with back and front squats. Some chest/shoulders rep work, and upper back as well.

Friday: Playing 11- 2pm. About 2 1/2 hours playing time all together, and then the gym.

         Big Pull day.  Regular deads, Trap bar, v-bar bent, high pulls,  rep work on squats as well; what else, what else. 

I have not done direct ab work in, jeez…5 weeks or so ? Just a thought.

A Side Note: My drumming has been suffering along with my training; lacking focus and motivation in general. BUT, when I can get it going…it really goes. And so this Friday, they both shall BE GOING !

Because Fuck all this home life bullshit.

Thursday 3.20.15
Planning to squat; to busy, did Deads instead.

Bench: 5x5@ 135
Squats: 5@ 135,155/ 3x5@ 185 (comp depth)
Shoulder/band work

Abd/Add machine/ lying curls: 3sets or 30 reps @ 90lbs.

Seated row (3 grips): 3 x 30 @ 50lbs.

Deads (modified sumo): 2x5@ 135/ 5 @ 185,225,245,275,295/ 3 @ 315/ 1 rep PR @ 335/ missed at 355 ( jumped up to much). Did a back off set @ 275, but I was done after that.

Pullovers: 3 sets, 30 reps @ 30 lbs
Alternate with DB press: 12,20,20 reps @ 50’s

All done. Pretty happy with the workout.

Friday 3.20.15

Deads: 6x5@ 225 various set-ups.
Bench: 5x5 @ 155
Bent rows: 5x8 @ 135

Leg Press: 4x15@ 480
Seated Ham: 4x15@ 120
Hammer Incline: 12@ 185,205/ 5x10@ 225
Cable crunch: 4x12@ 75
Pulldown 2-grips: 3x12 each@ 130

Neglecting my leg work; need more volume overall. Happy with three good days training this week.

Onward and Upward.

Sunday, after work.

Did 60 minutes: 3 rounds of shoulder ‘pump’ circuits, from CT’s recent article. Very tough.
3 rounds; ohp/high/mid/flat db press circuits; also tough.
All these are 40 rep sets; changing weight/angle as needed.
Reverse pec-deck, standing crunch, 5x12@ 65’s db press to finish.
Groovy.

Tuesday Training.

Squats (comp depth): 2x5@ 135/ 3x5@185
OHP: 3x10@ 90
BE : 5x5@ 155

Front/back squats: 3 sets of 3reps + 6reps @ 135
Front Squats : 4x3@ 185 (slow lowering)
Front/ back squats: 3 sets of 3F + 6B @ 185 (slow lowering).
By the time I got to these; tough but pushing through, and happy with’em.

Hip ext/ Add/Abd machine: 3 rounds of 15 each @ 75,90,90

Not a ton but felt great; feeling the “depth” work today all over; also great.

Wednesday off of training. Going to Sumo Pull/ Squat again ect. in the next two days.
And of course drumming, got to have the drumming!

Godspeed.

Thursday 3.26.15

BE-5x5@155
SQ-5x5@185

–Shoulder pump circuit x 2
–Chest pump circuit x 2

Standing OHP: 6x3@ 135 (quick); superset DB press: 4x12@ 25’s
High Incline : 12@ 135,155/ 5@ 185,205, 5x5@ 225 (from pins); S.S. Dips 5x8
Drop set to finish: 5 reps @ 225,185,185,135, 135. (10 seconds rest)
DB press: 10 reps @ 4 levels @ 40’s (3 sets)
Seated rows: 10 reps @ 3 angles @ 40’s (3 sets)

Friday 3.27.15

DE–8x5@ 225 various grip/stance
BE–3x5@ 155/ 2x5@ 175

Pulldown pump circuit: 3x30 reps @ 120

Sumo pull: 3x3@ 225/ 3x3@ 275/ 3x3@ 295
Regular DE: 5x3@ 295

Rack pulls: 5x3@ 315; superset with DB high pulls: 3x8@ 50’s
RDL: 3x5@ 225
Front SQ : 3x8@ 135
Pullovers: 3x25 @ 30
Facepulls: 3x20 @ 50