Bench
Earthquake Bar
3x20
Bench
1x5 180
3x5 210
5x3 235
Band Pressdown
100
Elbows and shoulders feel good. Weight not heavy and moved well.
Stretching session before squats.
Squats (Rackable Cambered Bar)
1x5. 185
3x5. 220
5x5. 255
Weight not heavy. Depth good. May be making progress.
Bench deload
Earthquake Bar
3x20
CGBP
5x5
Band Pressdown
100
There was a girl in my gym today wearing a 22nd Street Barbell shirt. She told me she lived in Des Moines for six months and trained there but now lives in Denver. Strong girl!
Rosemary Squillace, she moved to Denver. Call her Cookie, cuz she’s always eating those damn protein cookies.
She did a meet @ 1 month ago. Good kid.
DL w80# chain
1x5. 250
1x3. 290
5x3. 330
Cambered Bar Squat
3x5
Rosemary. Good to know. Cookie. Even better.
Bench
Earthquake Bar
3x20
Bench
1x5. 170
3x5. 200
5x5. 225
Band Pressdown
100
Elbows feeling little better. Still have minor tendonitis pains. Have stopped rowing until golf league season is over. I was in 3rd place after 1st half of the season. Swing and feel starting to creep back into form. Kind of amped to see how season finishes out.
Cambered Bar Squats
1x5. 210
3x5. 240
5x3. 270
Weight moved easily and depth was solid. This active stretching shit is really working. My hips haven’t felt this good sine Reagan was President.
Not sure how these compare to straight bar squats. Have been told they’re more difficult. Know my shoulders and elbows like it.
We’re hosting a USAPL meet next weekend and the mall we reside in. My buddy told me that I was volunteering, bless his heart.
18 holes golf in 90 degree heat.
rehydrate and Bench Accessories
Earthquake Bar
3x20
KB OHP
3x10
DB Curl
2x20
Band Pressdown
150
Bench
Earthquake Bar
3x20
2bd
1x5. 200
3x5. 225
5x3. 255
Band Pressdown
100
Took 1/2 day Friday. Moved equipment to meet venue. Hosted USAPL meet yesterday. At venue @ 6:30 am for weigh-ins. Left last night @ 5pm.
Played 18 holes golf today.
Taking it easy this week.
Wife and I are going to see Ted Nugent on Wednesday nite. We could walk to the venue. It’s only @ 1 mile from our place.
1 Like
Cambered Bar Squats
Worked up to 5x5
Bar moved fast out of hole. Depth felt good . Was surprisingly good day
Did Farmer’s Market in the AM. Went to teammate’s house to fix my actuator. Next was groceries. Then quick squat session. Lastly was friend’s 50th birthday party. Been a long day.
Late night session
Bench Accessories
Earthquake Bar
3x20
KB OHP
3x10
Face Pull
3x10
DB Curl
2x20
Band Pressdown
150
Bench
Earthquake Bar
3x20
Bench
1x5. 185
3x5. 210
5x3. 240
Band Pull Apart
100
Band Pressdown
100
Weight felt light, elbows felt good.
Cambered Bar Squats
1x,5. 205
3x5. 230
5x3. 270
Cambered Bar GM
5x5
Weights moved well. Getting stretched out is really paying dividends.
18 holes golf in the AM. Handicap inching back towards single digits.
Afternoon bench accessories.
Earthquake Bar
3x20
KB OHP
3x10
Face Pull
3x10
DB Curls
2x20
Band Pressdown
150
Gonna eat a big steak and relax.
I believe this is always called for.
7:30AM. Stretching
8:30 Cambered Bar Squats
15. 185
35. 220
5*5. 255
Depth was best in ages. Weights felt, and are, light.
10:30A
Breakfast w/in-laws
PM
Winery tour with wife & in-laws.
7pm ballgame tonite.
Wait…what? No golf?