Good work. I don’t sandbag on wet pavement. When you get comfortable with bag weight it is time to add some sand. l0 lbs at a time is easiest.
Thanks Biker… I just looked out the window here and its snowing …damn it!
I figure another week ( 2 or 3 sessions) at this weight and then move on up as you mention.
CL Medley #20
PU’s 5x10 15. seconds rest between sets
BPA’s 20,15,15 various planes
Lunges 20,15,15
Pallof Press 5x10
Band Hammer 2x15
Band 45 degree pronation 2x15
2 walks with the hooligans…
Wife surprised our daughter with a 3 day trip to South Beach for the 2 of them… my wife works 6-7 days a week about 12-14 hours a day from Sept-Jan…so she earned the break ; so they will have a nice time. Our daughter will fly back to LA from Florida…which means I have been left unsupervised !
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Anniversary Day
Landmine half kneeling Single Arm press 12x20,25,27.5
Landmine VBar row 8x70,80,90
Band low to high fly 3x10
Band Incline curl 3x12
Band Tri Kickback 3x15
Band front raise to pull apart 3x10
CL Medley
BPA’s 15,15,15,10
Pushups 5x10
Lunges 20,15,15
Balltwists 20,20,10
I did the CL Medley throughout the workout today. In between sets not really superset just randomly.
So today is 1 year out from shoulder surgery…fitting that todays workout had a lot of shoulder related stuff in it…Feeling pretty good just need to work on roll outs…
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I’d say you have made a nice comeback.
Thanks Crip, I’m pleased…its not perfect but its soooo much better…
CL Medley
PU’s 20,15,15
Lunges 15,15,10,10
BPA’s 20,15,15
Bicycle crunch 30,20. I had a very happy English Pointer attacking my feet during the crunches and then trying to lick my face between sets…
A little over 2/3 of way done on the CL Medley!!
Sandbag right shoulder 250steps, left shoulder 250steps, fireman 500 steps, bear hug 300 steps,
I’m going one more time at this weight (70lbs ish) for a slightly longer distance and then bump the weight. Getting the hang of it
Band hammer curl 2x15
Band 45 degree pronate rev curl 2x15
I’m going to need a minute…to recover !
Banded Trap Bar DL 290x6, 310x4, 330x9, 360x5 all +80lb band
Zercher squat 185x10, 225x6, 245x4
Weighted 45 degree ext 3x10xBW+115db
CL Medley will have to wait an hour or two…or three!
added 10lbs across the board on DL and maintained reps. same plan for next week
added a rep at each set of Zerchers.plan is to add more reps on the 2nd and 3rd sets before bumping up
bumped up 5lbs on ext and hit 10 reps across the board… 120 next week
been a good cycle so far…still covering old ground but nice
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Phase 2
CL Medley - done complex style 5x10, 30 sec rest
Lunges
PU’s
BPA’s
Plate twists 35lbs
Gripper 5x12 ea. hand
That’s it for today I’m waiving the white flag!
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Fear without a spotter
Incline BP 175x10, 185x7, 195x4
CGBP Paused 185x8, 205x4, 225x2, 3x1x225, 1x230, 2x1x235, 2x3x185 4count negative, 3 count pause.
Lat Pullins 3x8side really digging the feel of this
Cable row 3x10
added a touch of weight and a few reps overall on each pressing movement…I def need to get a spotter on CGBP so I can be a smidge more aggressive…Inclines are showing improvement. The slow 185’s on CGBP were awesome…need to do more of that, really lights up them baby Tri’s.
No desire to do pull-ups today…lazy bastid! Oh crap I still have to do the CL Medley…maybe during football, wait that’s beer time better get it done sooner! Enjoy the day
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This was definitely not fun…which means it was probably beneficial.
CL Medley
Lunges 30, 20
BPA’s 20,20,10
Pallof Press w/OH ext 5x10
PU’s 10,10,10,20 ( I wasn’t coming back for a 5th set)
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You’re going strong, again. Glad to read that.
Cl Medley
Lunges 20,15,15
BPA’s 20,15,15
PU’s 5x10 ( dead from yesterday)
Landmine anti-rotations
Trap Bar ISO holds 140x45sec, 210x30sec, 280x30sec, 340x35sec ( work to be done)
Band Hammer 2x15
Band 45 degree rev curl 2x15
340 is 2X BW for me. Grip was starting to go so I set it down…getting to 45 sec is doable but will take a few weeks or more, I suspect.
Thank you, sir.
Moving slower than a sloth going backwards in winter
Landmine squat 12x75,95 10x115
Trap Bar RDL 3x10x160 ( need to move up 10)
Calf raise 2xBWx25
Landmine complex, 5 rounds, 12.5lbs, 45 sec rest
DL 6 reps
RDL 6
SA Press 6 side
Meadows Row 6 side
Curl 6 side
CL Medley
BPA’s 15,15,10,10
Lunges 25,25
PU’s 20,20,10
Crunches 15,10,15,10
Grippers 5x12 side
Lower back was tight and would not loosen… 5 days to go on the CL Medley !!
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good pump and fluff day
Landmine SA Half kneeling press 12x22.5, 27.5 10x32.5
Band low to high fly 3x10
Landmine V bar row 8x92.5, 97.5, 102.5
Band OH Ext 3x10side
Band Incline curl 3x12
CL Medley
BPA’s 20,15,15
Lunges 20,15,15
PU’s 20,15,15
Standing plate twist 25lb 20,20,10
Band Hammer 2x15
Band 45 degree pronate 2x15
4 days to freedom
CL Medley
BPA’s 20,15,15
PU’s 15,15,20
Lunges 20,20,10
Pallof press 5x10
Landmine complex 5 rounds 30 sec rest
Squat ISO hold with press 6 reps
RDL 6
DL 6
SA press 6side
Meadows row 6 side
curl 6 side
Grippers 5x12
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Crispy
CL Medley
Lunges 25,15,10
BPA’s 20,15,15
PU’s 15,15,10,10
Anti-rotations 15,10,15,10
Band lateral 2x10, 1 x 21s style
-6 degrees out with windchill …dogs not digging the ice surface and wind howling through the pines
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This blows
Banded Trap Bar 6x300, 4x320, 4x340 all plus 80lb band
Seated OH Press Fat Bar 6x110, 5x130, 4x150, 2x160, 1x165,1x170
Low Incline DB press 10x55,8x70,6x80 all 3 count negative
Pissed
CL Medley
Lunges 25,25
PU’s 25,25
BPA’s 20,10,10,10
Bicycle crunches 15,15,10,10 ( probably not a good Idea) I’ll ice down with Budweiser later
Frustrated
I have been nursing a hernia for about 8 months… Yesterday something pissed it off the burning sensation would not give up… Today, every time I stood up with the trap bar there was intense burning sensation and over time(past few months) the bulge is getting larger. So I bailed at 4 reps at 340…it was going so well: 300 was so light it was going to be a damn good day! Fugggg. Calling the Doc Monday…Fuggg! And of course to aggravate me more, sitting here it feels fine, Fuggg!
Oh well… start over…yet again
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But don’t dismay…I will do the last day of the CL Medley