Canary in a Coal Mine

Crippler- than you’ve come to the right place!

Zerchers 4x4x225
Box Squats 4x4x225 low box
leg ext 3x12
abductor mach 3x11
cable curls 5x10

Seems like its a bad idea to have squat day follow HAJ’s and deep tissue work…zero umph …what a dope!

Incline BP 2x4x205, 2x3x205 3x1x210 with a 4 count pause 3/4 way up… just playing around
Pendlay row 3x5x175
Weighted dips 3x10xbw+50
squeeze press 7,6,5 x 50s just got smoked
weighted chins 4x3xbw+35 just died rapidly on these

Face pulls, some
BPA’s some more

Happy Fathers Day

[quote=“OldGoat, post:176, topic:224653”]
Z press 5x65,75,85…just trying

Yeah man, sounds good :)…whatever they are :slight_smile:

Z- thanks man

Snatch grip DL 2x5x265 1x285 0x295
Conv DL 315, 335, 355, 265
Conv DL EMOM 5x1x315
Snatch grip DL EHMOHM 10x1x225
BB Hip Thrusters 3x14x185
45 degree Weighted back ext 3x10xbw+35
Rope Hammer Curl 3x12

Peace

OHP 3x5x135, 2x3x145
Pulldowns 3x10
BPA’s
Deload

HAJ odd ladder 30,50,70, 90, 90, 70, 50, 30 most @ 75%-80%

Gym

Paused Squats triples to 215
Paused Squats EMOM 6x1x225 2count in the hole
Leg Ext 2x10
Abductor mach 2x10
Paused CGBP up to 5x2x225 just screwing around and amusing myself…

This was yesterday

Incline BP worked up to a crisp single @ 215 than hit BW (170) for 13 reps…just wanted to see how many after hitting CGBP yesterday… Just amusement

Deadhang Chins 3x6

Trap bar holds 320 x 30 secs, 340 x 20 sec.

BPA’s - a bunch…

OG-
those are some good looking CGBP

Thanks Kev, appreciate that.

Deload screw around, no focus or purpose lifting

Semi Sumo DL 5x275, 4x315, 2x335, 1x345 mixed grip @315, belt on at 335
Semi Sumo EHMoHM 10x1x275 double overhand no belt
Z press 7x95, 6x105, 5x115, 4x125, 2x130…these are in next cycle so I wanted a starting weight. going to start with sets of 5 @105
Cable curls 3x10
Deadhang hands together pullups 3x6 chest to bar

Pause Squats up to a triple @ 225
Box Squats triples up to 305, 2x315
deadhang Chins - 3x6, 1x7
Incline Paused BP up to a crisp single @210 pretty happy with that considering I did Z press yesterday

BPA’s a bunch
Face Pulls 3x10

New cycle

Paused BP 5s up to 185, 3x195 all with 40lb of chain added
Pendlay rows 5x135,155,165…back felt very cranky so I shut this down
Incline DB 2x12x50s
weighted dips 3x10xbw+50
straight bar pushdown 3x10

BPA’s a bunch

Looking strong Paul. I hope your back doesn’t stay cranky.

Thanks Steve, me too!! I have a chiro visit next week so I’m hoping he snaps me into place.

Semi Sumo DL 3x5x275 last set did 8… move to 285 next
Goodmornings 8x95,105,115
BB Hip Thrusters 3x9x245
Cable rev curls 4x10

I suck at good mornings, guess I need to do them

Gym
Incline Tmill walk with 30lb vest

Turf Field

HAJ doubles 30-100yrds @70 up to 80% max

1 Like

How was the back after your pulling?

Cripp- it was fine pulling…its up in my thoracic area just below y shoulder blades… Going to see chiro Wednesday to see if its alignment/compression related. there are times that I roll over in bed and feel like my ribs are broken…thanks for checking in

Z press 3x6x105, 4x115, 2x125
Pulldowns 3x10
CGBP Paused worked up to 5x2x230…felt fast
pullovers 3x10x60db

cable lateral/ss/pecdec rev fly
3x10/3x10 with 2 count hold…burning baby rear delts

face pulls/ss/push ups
3x10/3x15

Made me have to google z press. They look cool. You like them? I hope the chiropractor can help you.

Steve- I do like them…I feel it more in my shoulders than when I stand…if you do try them, my only word of advice is do not lean back…it gets really interesting if you do !!

Had to cancel my chiro, I was/am still knee deep in a masonry project at home…I moved the appt to Sat