Week 6 Day 1
Squat
45-10
135-2x5
165-3
195-2x3
215-2x2 add belt
185-6
This is the second set at 215
This is the drop set at 185
Swiss bar bench
50-10
100-3
105-3x3, 4
DB pull overs
37-3x14
Reverse Hyper
235-30
255-30
275-30
3 Likes
Week 6 Day 2
Paused bench
45-10
95-3
102-2
115-3x2
Bench tng
115-3
105-7
95-12
Squat
45-10
135-2x5
155-4x4
Weighted ring leg raises
3x10
Shrugs
155-3x12
Reverse Hyper
145-55
I put the weights on my ankles before we were done squatting. Oddly it made squatting harder because it was more difficult to adjust my foot position even though it’s only about 5lbs/foot.
1 Like
Week 6 Day 3
Conventional Deadlift
155-2x5
205-8x3
DB Row
82-3x12/side
SSB Box squat
50-5
145-4x4
Bench tng
45-10
95-3
105-2
115-1
Bench to boards
3 board 125-1 and then to a 2 board
2 board 125-5
1 board 125-2
I’m going to keep going with boards on Friday; increasing reps of 125 at 1 board and then get it to my chest. I’m trying to go at this sideways and sneak up on it.
Ring push ups - 20
Reverse hyper
145-55
In other news, I signed up for a beginner welding course at a local community college. It starts May first and runs for 9 weeks every Tuesday night. I’ve wanted to learn to weld for years to make stuff for our gym and am finally getting off my ass. I also discovered a bunch of other fun, continuing education courses that I may take later.
2 Likes
that is allot of board work…
and you snuck in some deads and other junk.
nice work.
good for you on the welding class - I bet it will be fun as hell
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When I retired from the military I still had the GI bill. It wouldn’t pay for any post graduate work so I took a class in welding at the local tech school for shits and grins. Best thing I ever did. Comes in handy al the time.
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My dad taught me how to use a stick welder when I was a kid, so by the time I got into high school shop I already knew how to do it. Teaher said, first one to weld your name on something was going to be in trouble! It took about 5 mins…lol I really hadn’t thought of it till he mentioned it.
Then a few years ago I helped a friend out at his yard art business, learned how to use the mig. Absolutely love it!
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@ChickenLittle & @hel320 The first thing I’d like to make is a deadlift jack. I’ve aleady been looking at designs. One thing I’d like to figure out is how to make it hinged or two pieces so it’s easier to store.
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Week 7 Day 1
Squat
45-10
135-2x3
165-3
185-3
205-2 add belt
225-2
185-6
This is 225. I’m fairly happy with how I kept position on the second rep when it got harder.
Swiss bar bench
50-10
92.5-3x5, 11
Reverse hyper
235-30
255-30
275-30
DB pull overs
37-3x15
3 Likes
I have no doubt you will figure out the deadlift jack. Squats look damn strong!
1 Like
Week 7 Day 2
Paused bench
45-10
95-3
105-2
117.5-2
117.5-3x1
105-2x3
Squat
45-10
135-2x5
155-4 (mis-load. This was meant to be 160 and Frank put a 5 on his side of the bar and I had a 10 on mine.)
160-4x4
Weighted leg raise
3x11
BB shrug
165-3x12
Reverse Hyper
145-55
1 Like
Nice squats up there!
I’ve been working to some heavy singles with my Bench paused, and also doing more speed work. I know none of this is revolutionary to the PLers around here, but it’s been very fun for me. Never used boards or bands.
YIKES!! Glad that didn’t involve a BIG wreck.
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It was just off enough to make me think I’d set up off centre.
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Week 7 Day 3
Sumo deadlift
135-2x5
225-2
255-1 add belt
275-1
290-2
Meadows rows
45-12/side
55-12/side
60-12/side
SSB Box squats
50-5
122.5-3x5
122.5-10
Paused bench
45-10
95-3
115-1
1 board bench
125-2x2,1
Fall outs
3x11
Reverse hyper
145-55
We had a bit of an exciting week at work. For the past year and a half, the owner of the company where I work has been very ill. At the moment he appears to be doing very well and looks better than for quite a while. At Christmas he was on oxygen and now he’s getting back into his gym. On Thursday he announced that they sold the company. I’ve worked there for almost 15 years and most of us in the room have been there between 10 and 20 years so it was a shock. We met the new owner and there are no planned changes. We are a roofing company and his is a framing company so there should be significant cross over. We’ll see how it all falls out. I’m optimistic.
3 Likes
You made those look EASY!
Scary stuff about the company selling out. Hopefully things will be for the better! I have been through two buy outs in the past. It can cause a lot stress. Glad you are feeling optimistic!
Thanks. They didn’t feel too bad.
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Week 8 Day 1
Squat
45-10
135-2x5
165-3
190-5x3
Swiss Bar bench
50-10
95-4x5
DB pull over
40-3x10
Reverse hyper
235-30
255-30
275-30
Outstanding lift.
nice pulls!!
1 Like
Week 8 Day 2
Paused bench
45-12
95-3
105-4x3
Bench tng
105-10
95-13
Squat
45-10
135-5x6
Ring leg raises with weight
3x11
BB Shrugs
165-3x12
Reverse hyper
145-55
We moved at a fair clip. Frank wanted to watch the final Leafs Boston game. I still haven’t asked the score. I just took the dog out and gave him some peace.
2 Likes