Hardcore Essentials2

Tonight I got to lifting late because I was beat from a long day at work and spent the last hour before lifting preparing dinner, doing math and then reading lessons with my kindergartener, and catching up on business billing. Lifting was tough tonight but things went well.

Pull Ups:
3 x 5

ME Fat Gripz Extremes Bench Press:
135 x 10
185 x 5
225 x 1
265 x 1
295 x 1

CG Bench Press:
195 x 6 sets x 10 reps

Bent-over Rows:
135 x 6
225 x 3 x 6

Standing Crunches:
70 lbs x 20

Have to say I was just tired tonight and will come back to do more next time.

Even with life getting in the way that workout looks good. Consider it one of your preparatory 550 deadlifts and 700+ squats’ workouts.

Strong work despite being worn down from your paying job.

Thanks Biker and Dave. Got back into the groove of things tonight after a much need 2 days off.

Saturday 3/19/16

ME Squats:(knee sleeves)
135 x 10
225 x 5
315 x 3
405 x 1(belt)
495 x 1(belt)
575 lbs x 1(used belt)

Good Mornings(close stance; front of feet on 10 lbs plates)
135 x 6
225 x 6
315 x 6

Front Squats:
135 x 6
225 x 6
315 x 1(Had to put it down, I was all squatted out)

Trap Bar Deadlifts:
140 x 5
230 x 3
320 x 1
410 x 1
500 x 1(wanted to do more but I was zapped)

Hanging Knee raises:(no straps-dead hang)
1 x 25

Hitting good depth here with the 575 lbs which may be my opener for the meet in one month.

awesme work GV… 575 looked like a walk in the park…

Getting down to the big 3 pretty soon; extra stuff going away for the most part? We have a lot of Over35 meets coming up, really getting psyched for everyone!

Onward and Upward.

Thanks OG.
Denver_z_man, yeah I am eliminating a lot of my accessory lifting as the contest gets closer. Thanks for the enthusiasm. All of us competing in over35 section appreciate the support.

Okay, so tonight I directly conflicted with my last post by doing accessory work because I was feeling good.

DE Bench Press:
135 x 10
185 x 5
217 lbs x 9 sets x 3 reps(alternating grips; 1 min btwn sets)

SlingShot Bench Press:
265 x 5
305 x 1
345 x 1

Fat Gripz Extremes Standing OHP:
135 x 2 sets x 5 reps
155 x 3
185 x 3

Bent-over Rows:
135 x 6
255 x 3 x 6

Hammer Curls:
35 lbs Dumbbells x 3 x 12

Standing Crunches:
70 lbs x 20

Had a light day at work and I have been doing a bunch of therapy; I this think contributed to a better performance tonight.

Meet prep always 100% worse on my body than the meet itself. This isn’t your first rodeo. Listen to your body and kick some ass at the meet.

Looking very strong.

hawkcapt- Thanks, I have to agree with you, meet prep is very hard on my body.

I’ve been away a few days. That was a strong opener. What is your goal for squats?

Crippler: I haven’t made up my mind about goals for this upcoming meet. Just mailed in my entry forms and payment yesterday. I have a couple more heavy training days before the meet on all lifts to have a better idea about my goals for the meet. Managing my physical regimen these days has been difficult because work had been intense and taxing and the lifting is another dimension of output. The challenge of balancing everything this time is taking a lot of effort.

Nice squat. I had forgotten how heavy 500+ feels on your back until recently. 575 is impressive.

good speed on that squat, looks perfect for an opener!

I’m also thinking that weight’s a good opener. Hope you use sunscreen in your work.

really good squat- goign to have a good meet.

always impressed in here- knowing that you have a very physical job.

ps the 725 walk out sounds cray

Thanks everyone. The battle is on to stay healthy, peak strength, and perhaps the most challenging of all to keep my 5 year old and 3 year old happy.

Tonight the lifting didn’t go so well but I gave it a try.

DE Squats:
135 x 10
225 x 5
325 x 9 sets x 3 reps(1 min btwn sets)

Deadlifts:
135 x 5
225 x 3
315 x 1
425 x 1

Hanging Knee Ups:(dead hang)
1 x 25

I have to preface by saying I did a ton of work today involving a lot of raking and collecting leaves then carrying heavy bags of the wet dirt and leaves for long walks. My hips and back were kind of trashed after work. I thought I could rest a few hours and come back to deadlift big but I was mistaken. I’ll rest up and come back to lift big another day.

Happy Easter to all. Today I was fortunate to get my lifting done mid-afternoon.

Pull Ups:
3 x 5

ME Fat Gripz Bench:
135 x 10
185 x 5
225 x 1(pause)
265 x 1(pause)
320 x 1(pause)[I think this is a recent PR with the Fat Gripz)

Standing OHP:
135 x 5
155 x 3
185 x 1
205 x 1
225 x 1

CG Bench Press:
200 lbs x 5 x 12

Bent-over Rows:
135 x 6
255 x 3 sets x 6 reps

Hammer Curls:
35 lbs dumbbells x 3 x 12

Standing Crunches:
70 lbs x 25

Felt strong today. Yesterday my body was completely wiped out from the previous day of work and lifting but I rested a bunch and sleep went fairly well so that helped me recover for today’s lifting.
I think my bench progression at the upcoming meet on April 16th will go like this: opener-300, 2nd lift-320 lbs, 3rd attempt-335 lbs. If I am able to do these lifts that could be a 35 lbs improvement from the last meet on the bench.

Nice bench and MP. Cool what a good nights sleep can do.