Do you still plan on competing in a PL meet?
Nope. Another reason DL is going in the trash can. One step toward Papi status!!!
Seriously though, my life has changed a lot in the past 5 years. Children, management at work, injury, etc. Stress. Im with out a doubt heading towards a more lifestyle approach. BUT, at 35 I know i dont have many years left of real muscle building potential, especially since im not a beginner. So im hitting it hard. Thats my goal right now, along with some strength goals that are outlined 100 or so posts up. Id like to be able to walk around at a lean 200. All last year i walked around at a lean 190. So if i can get to that lean 200, I’ll be satisfied to maintain that as long as possible. I still love strength. And I will bench 315. That’ll fall this year.
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that def looks gangster. hah.
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Zero issue with back upon waking. Glad i took the warning sign though.
225x10 pin squat tomorrow. Overwarmup of 275+.
Also, going to get a 1 mile run in this week, 7:00 pace. Need to make sure i have not lost too much.
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Grass game on point.
I will begin logging my daily work. I plan to do one upper body movement and one lower body movement on off days. This is not strength work by any means. This will be more or less corrective work, conditioning, assistance or some combination.
Today after cutting the grass:
26lb KB Swings
25 single + 25 single + 50 double (straight thru, easy)
Paused Slow Eccentric Pushups
5x10 (20 sec rest)
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Time to start mowing again already?! Yard work starts early!
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Mowed 1st time last week!!! This was second mow. We had a weeks worth of 70s in the carolinas, made everything pop.
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3/4/2018 - 3A10’s
Warmup
RC work, bear to cobra, hip circle work, plank flow, bottoms up kb presses and goblet squats
Pin Squat (pin 6, 1-2" above parallel)
45x2x5, 95x5, 135x5, 165x5, 195x3, belt on, 225x2, 255x2, 285x2, 225x10, belt off, 165x14+7 (50% set, full squat)
-with-
Hanging Straight Leg Lifts alt. w/ Knee Ups
6x15
CGBP
45x10, 135x5, 185x5, 225x2 (paused), 245x1 (long pause), 165x21+11+7 (350 method)
-with-
Standing Single Arm Cable Row and Chest Supported Rev Fly
Lying Hamstring Curl R/P
100x21+8+6
Laterals (straight thru)
10x10, 12x10, 15x10, 20x10, 15x10, 12x10, 10x10
Cable Press Downs and Curls
Squats are really coming along. 240x10 next week to finish 10’s block. Probably a 305 single providing all feels well. I did too much work up on cgbp, including the rowing. Think it may have negatively affected the 350 set performance. Was using a bent bar too.
Pic post workout:
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My pups are mirin` that grass… I have bags don’t worry! lulul.
Nice session today too.
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Bring 'em on over i have 2 dogs too. I keep the grass super high, cant see the poop!!!
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In for that three plate bench
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3/6/2018
25 min walk outside
10 mins of mobility on floor
3/7/2018 - Straight through, no rest
Single Arm KB Swings
18, 26, 44, 26, 18 x 20/20
-with-
Paused Pushups
3x15, 2x10
3/7/2018 - 3B10’s - 199.4lbs
Warmup
RC work, bear to cobra, hip circle work, plank flow, bottoms up kb press and goblet squats
Bench Press
45x2x10, 95x5, 135x5, 175x5, 205x3 (paused), 235x2 (paused), 265x1 (paused), 225x9 ugh, 190x13+6
-with-
Pull Downs and Neutral WG Cable Row
Dips R/P
23+7+4
Leg Press
10, 90x10, 140x10, 175x14+7, 175x30
Waiters Walk
25x3x100 steps
-with-
Adductor Ab Wheel
3x15
PJR Pullover - no rest, straight thru
30x20, 40x15, 50x10, 40x15, 30x20
-with-
Preacher Curl Machine and DB Hammer Curl
Shitty workout, just weak all over. Not sure why either. Sleep has been fine, weight is up, eating well. ??? I wanted 11 on 225 today. Just barely missed lockout on rep 10. I think Im going to do 5x5 sub max rep work for the backoff on bench vs the 50% method. Will think it over.
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hah nice!! what kind of dogs do you have? I didn’t see any photos of them in here.
#dogsquad. #runsquad. #sprintsquad. #walksquad. #pinsquatsquad.
1 is a Jack Russell Terrier that is like a 1000 years old. My wife and I have been married 10 years, and she had it before we met! It must be like 15. The other is a little Rat Terrier my wife saved from a shelter. I guess you can say they are both hers :).
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3/9/2018 - 3C10 - 200lbs
Warmup
RC work, bear to cobra, hip circle work, plank flow, bottoms up kb press and goblet squats
Clean and Press Away
45x10, 75x5, 95x5, 115x3, 135x2, 155x2, 130x10, 115x5x5 (1 min rest)
-with-
Chins
3x10, +25x3x5
RDL
115x5, 135x5, 155x3x10
Paused DB Bench
60x23+12+8 (350 method)
Weighted Glute Bridge
60x22+12+9 (1 min rest)
Hanging Leg Lifts + Knee Ups
40+25
KB Curls
Pretty good workout for as much fatigue as im carrying. Promotion at work has me working two jobs until I get my former position hired. For the backoff work, im going to be a bit more autoregulated. Went for a low rest 5x5 today on ohp after main set and it was refreshing.
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Super workout man!
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Thought I would note my triceps are STILL sore from PJR pullovers done Wednesday. Gracious!
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