SteelyD
December 18, 2008, 12:58pm
460
DZ, Skid-- thanks!!
Funny thing-- 405 went down, but didn’t come back up (I gotta get my log up to date).
I went for it, but as I got toward the bottom, the little voice inside said “NOPE!”, so I just kept going until I hit the bottom of the rack.
A graceful landing for sure, but a failed attempt
Soooon…
[quote]SteelyD wrote:
DZ, Skid-- thanks!!
Funny thing-- 405 went down, but didn’t come back up (I gotta get my log up to date).
I went for it, but as I got toward the bottom, the little voice inside said “NOPE!”, so I just kept going until I hit the bottom of the rack.
A graceful landing for sure, but a failed attempt
Soooon…
[/quote]
Nothing like a good, heavy negative to recalibrate the CNS…
ecogenx
December 22, 2008, 4:11pm
462
Have a great holiday SteelyD. Hope you make the same kind of gains next year.
SteelyD
December 22, 2008, 4:21pm
463
Hey-- thanks man!! Did you get much snow Sunday?
ecogenx
December 22, 2008, 6:37pm
464
18 inches over the weekend. But I love it. How much did you get?
SteelyD
December 22, 2008, 7:06pm
465
SteelyD
December 23, 2008, 1:46am
467
I’m like 3 weeks behind on my log-- sorry. I need to have a marathon transcription…
Basically more of the same… ;p
Summaries below. Was an awesome PR week.
Significant achievements from the past week:
(Sun, 12/14/08): DB Floor Press 85x8 (rep PR), P/W Curl 60x7 (rep PR)
(Mon, 12/15/08) Squat PR: 365x1 , 405xFail, but got a graceful slow negative to down below parallel
(Tue, 12/16/08) DB Shoulder Press (seated, no back support): 75x3
(Wed, 12/17/08): DB Farmer Walks: 85x2 x 1 Lap, 90x2x 3/4 lap (time/dist PR’s)
(Thur, 12/18/08: 2nd ART Session-- ouch!!! took day off (well, treadmill)
(Fri, 12/19/08) Incl. DB Press: 90x4, 85x6 (weight and rep PRs)
(Sat, 12/20/08) Deadlift PR: 405xFail. Week later (Sat): 365x2 , 365x1
(Sat, 12/20/08) Standing Alt. DB Curl: 50# db for 3 (good ones).
(Mon, 12/22/08)Shoveled snow for 3.5 hours this AM (extremely awesome work capacity today-- see pics),
Then this evening (Mon, 12/22/08):
DB Press PR (tonight): 100x6 , 110xFail, 100x5, 110x2 (1 spotted), 100x4, 100x4 (weight, rep, and volume PRs),
[quote]SteelyD wrote:
I’m like 3 weeks behind on my log-- sorry. I need to have a marathon transcription…
Basically more of the same… ;p
Summaries below. Was an awesome PR week.
Significant achievements from the past week:
(Sun, 12/14/08): DB Floor Press 85x8 (rep PR), P/W Curl 60x7 (rep PR)
(Mon, 12/15/08) Squat PR: 365x1 , 405xFail, but got a graceful slow negative to down below parallel
(Tue, 12/16/08) DB Shoulder Press (seated, no back support): 75x3
(Wed, 12/17/08): DB Farmer Walks: 85x2 x 1 Lap, 90x2x 3/4 lap (time/dist PR’s)
(Thur, 12/18/08: 2nd ART Session-- ouch!!! took day off (well, treadmill)
(Fri, 12/19/08) Incl. DB Press: 90x4, 85x6 (weight and rep PRs)
(Sat, 12/20/08) Deadlift PR: 405xFail. Week later (Sat): 365x2 , 365x1
(Sat, 12/20/08) Standing Alt. DB Curl: 50# db for 3 (good ones).
(Mon, 12/22/08)Shoveled snow for 3.5 hours this AM (extremely awesome work capacity today-- see pics),
Then this evening (Mon, 12/22/08):
DB Press PR (tonight): 100x6 , 110xFail, 100x5, 110x2 (1 spotted), x4, x4 (weight, rep, and volume PRs),
[/quote]
Great work Steely - keep it up!
way to go with the prs steely - happy holidays.
SteelyD
December 24, 2008, 4:34pm
470
12/22/08 - Presses
DB Press (flat): 50x15, x12, 75x11, 90x8, 100x6, 110xFAIL, 100x5, 110x2* , 100x4, x4
Decline DB Press**: 70x7, x7
Cable Tri P/D (^attch): 110x15, 140x12, 160x8, x9, x8
= spot last rep
** = still not strong with these or dips. ART is helping shoulders. Felt a little, so didn’t push it
SteelyD
December 24, 2008, 4:47pm
471
12/23/08 - Squat/Legs
Sq: 135x10, 225x15 (Rep PR) , 315x5, 315x7 (Rep PR) , x5, 335x3, 335x4 (Rep PR)
GM: 135x10, 185x10, 225x6
Tabata Fr. Squats w/2x45 dbs (4 min = 8 ‘sets’)
Leg Press: 4pps x 12, 5pps x 8, 6pps x 8
Leg Extension (1 leg): 100x10, 110x10, 120x8
SteelyD
December 24, 2008, 5:02pm
472
12/24/08 - Arms
A1: Standing Alt. DB Curl: 25x15, 35x13, 50x3 + 40x4, 40x8
A2: DB Tri-Ext (flat): 25x12, 35x10, 40x8, x8
B1: EZBar P.Curl (big bar): 50x8, 70x4, 60x7, 60x8, 70x3
B2: Skull Crsh (TriBar): 50x10, 70x8, x8, x8, x6
Gym closed early, rushed for time…
SteelyD
December 25, 2008, 8:53pm
473
Christmas afternoon meal…
sooo mucchhh Chinese fooooooodddd … falling… into… foood … coma… zzzzzzzzzzzzzzzzzzzz…
SteelyD
December 26, 2008, 7:30pm
474
12/26/08 - A.R.T.
Had 3rd ART session today. Did a lot of work on the pec minor insertion area, biceps insertion toward the front and infra/supraspinatus and teres minor in the back.
I’m able to do some bench dips and pushups with less pain. The doc has noticed that we’ve broken up some of the trash in the back of my shoulder, my ROM in the stretches are better and we can really get to the deep stuff in the front (ie pec minor, ant. delt, etc).
I feel like I took a thousand noogies to the shoulder, but it’s kind of good pain. I’m getting spasms big time since the session.
This ART stuff rocks. We’re actually going to work on some hip flexor stuff next week-- should be interesting.
SteelyD
December 29, 2008, 4:44pm
475
12/26/08 - PM - Back
A: DB Row - 65x15, 85x15, 100x12, 110x7, x10, 120x7
B: BB Row (rev grip) - 135x12, 155x10, 185x3 (low back uncomfortable)
C: Lat P/D - 180x12, 200x10, x9, x9
D: Stand Alt. Curl: 35x10, 40x6+4p, 50x3, 45x4, 40x6
SteelyD
December 29, 2008, 4:53pm
476
12/27/08 - Shoulders
A: Mil Press - Bar x 20, 95x10, x10, 115x9, x10, 135x7, x6
B1: DB Sh. Press (Seated, no sppt): 50x9, 60x7, 65x6, x6, x5, x5
B2: Rev. Incl. Rear Delt Raise: 25x12, 30x10, 35x8, x10, 40x8, 35x8
C1: Lat Delt Raise: 25x12, 30x10, 35x8, 35x8+4
C2: DB Shrug: 100x10, 110x7 (grip fail), 120x15 (w/Strap)
SteelyD
December 29, 2008, 7:26pm
477
12/28/08 - Arms
A1: Cable Tri-ext (rev grip): 40x12, x12
A2: Cable Tri-ext (palm down): 40x8, 50x3 + 40x6
B: EZ Bar P-Curl: 20x15, 50x12, 70x8, x7, x5
C1: EZ Bar Skull Crsh: 50x12, 70x10, 90x7, 70x10
C2: P/W Curl: 50x8, 55x8, x10, 60x6
D1: Tate Press: 45x9, x8, 50x6
D2: Seat Alt. Curl: 35x8, 40x8, x10
E: Tri P/D ^-attach: 100x20, 120x12, x14
SteelyD
December 29, 2008, 7:34pm
478
Did this one exercise today called “Shovel snow, then chop through 4” of frozen soil for 20 feet, then dig 6" graded trench in soggy mud".
Looking strong, Steely. Nice solid sessions.