[quote]SteelyD wrote:
12/29/08 - Legs
SQUAT: 135x10, x10, 225x8, x10, 315x8*, 365x3*, 405x1** , 315x5
1-Leg Extension: 120x15(wu), 120x12, 130x12, 140x12, 150x12, 150x9
Calf Raises on LPress: 3pps x13, 4p x13, 5p x8, x9, 6p x7
DB Fr. Squats: (2x45)x10, x10
There it is! Nice work Steely!
Thanks Skid!!! Felt great.
I was spotting some kid benching and asked him if he knew how to spot a squat. He said yeah, then looked at the rack…
He said ‘you ever do that much weight before’?
I said, “I’ll let you know after the squat…”
Went right up… I jumped a mile after I re-racked the weight… Now the deadlift…
[quote]SteelyD wrote:
12/29/08 - Legs
SQUAT: 135x10, x10, 225x8, x10, 315x8*, 365x3*, 405x1** , 315x5
1-Leg Extension: 120x15(wu), 120x12, 130x12, 140x12, 150x12, 150x9
Calf Raises on LPress: 3pps x13, 4p x13, 5p x8, x9, 6p x7
DB Fr. Squats: (2x45)x10, x10
I am jealous!
12/30/08 - OFF (Sort of…)
Hauled and stacked 1.5 cords of wood 100 feet on slope in 12" of snow (I know, sounds like an old man story…).
Took four hours and I feel like someone kicked the shit outta me.
Always great when you hit a new PR and a new century mark. Also makes the math easier.
Congats on the PR. Another 45 on each side is always a big mental barrier to break through.
12/31/08 - Wood
Moved another cord of 8-12" (dia) birch logs. Comprised clean and jerking, pressing, deadlifting, farmer walking, front squatting, throwing, gripping, hauling, curling, shrugging, etc…
Ever move 2 cords of wood in the snow? F*ckin’-A.
I.AM.TOAST!
Gonna fire up some of this wood and thaw out for New Year’s…
HAPPY NEW YEAR, DUDES!!!
That is some serious functional training. Congratulations on the 4 wheel squat.
How long do you have to let that stuff dry before you can use it in the fireplace?
[quote]SteelyD wrote:
12/29/08 - Legs
SQUAT: 135x10, x10, 225x8, x10, 315x8*, 365x3*, 405x1** , 315x5
1-Leg Extension: 120x15(wu), 120x12, 130x12, 140x12, 150x12, 150x9
Calf Raises on LPress: 3pps x13, 4p x13, 5p x8, x9, 6p x7
DB Fr. Squats: (2x45)x10, x10
Hey, in my pain and misery I missed this post! Awesome work on the new PR!!!
And yes, I’ve done the wood cutting, splitting, stacking, moving thing. In the snow, no less. Seven years worth. It does suck, which is why I don’t choose to burn wood anymore! 
Cappy
Cappy - thanks!!!
Moving the wood around DEFINITELY makes you appreciate other forms of heat Mine’s mostly backup because we have so many power outages from ice storms and wind. Sucks having no power in the middle of January up here…
ff, hel, eco, mj - Thanks! I pushed 4 plates, now I need to pull it off the floor
HEL- Amen on the math…
MJ - Functional indeed! Much easier to carry those 12"-ers overhead. Have to clean it off the ground (ice attached and all), get it to chest and press it overhead. Walk 100’ or so, down hill on slippery packed snow (stabilizers…), then toss that puppy into the pile. Back up the hill… Repeat!
Sometimes, the football carry, or underarm. Sometimes palm up (think static curl), sometimes gripped on end (my forearms are killing me), sometimes on shouders, sometimes rifle-style (think marching while holding stock of rifle in hand). Either way, ya gotta bend down and pick the bastards up.
I miss working outdoors because even though it’s back breaking work, it’s awesome appetitie and muscle building work.
Usually the wood needs to ‘season’ a year or two to be super dry. I came across this wood on a whim and got a great price-- 1.5 cord of mixed hard wood, split, seasoned <1 year and another cord of birch, cut in 18" logs but not split-- HEAVY sh*t-- big cylinders of birch. I have to let that sit covered, then I’ll split it in the summer. Got it for a song, so worth it. I could probably throw it in the furnace in a pinch…
[quote]SteelyD wrote:
ff, hel, eco, mj - Thanks! I pushed 4 plates, now I need to pull it off the floor
HEL- Amen on the math…
MJ - Functional indeed! Much easier to carry those 12"-ers overhead. Have to clean it off the ground (ice attached and all), get it to chest and press it overhead. Walk 100’ or so, down hill on slippery packed snow (stabilizers…), then toss that puppy into the pile. Back up the hill… Repeat!
Sometimes, the football carry, or underarm. Sometimes palm up (think static curl), sometimes gripped on end (my forearms are killing me), sometimes on shouders, sometimes rifle-style (think marching while holding stock of rifle in hand). Either way, ya gotta bend down and pick the bastards up.
I miss working outdoors because even though it’s back breaking work, it’s awesome appetitie and muscle building work.
Usually the wood needs to ‘season’ a year or two to be super dry. I came across this wood on a whim and got a great price-- 1.5 cord of mixed hard wood, split, seasoned <1 year and another cord of birch, cut in 18" logs but not split-- HEAVY sh*t-- big cylinders of birch. I have to let that sit covered, then I’ll split it in the summer. Got it for a song, so worth it. I could probably throw it in the furnace in a pinch…[/quote]
canvas tarp, pile as many as you can pull easily, drag it down the hill, unload back up the hill.
Home built sled with hill sprints!
1/1/09 - HAPPY NEW YEAR!!!
Hauled/Stacked .5 cord of wood…
Done with wood for now!
1/2/09 - Chest/Tri
A: DB Press: 25x10, 55x12, 75x10, 90x6, 100x5, x5, 90x5
B: Dec. DB Tri-Ext: 35x10, 40x8, x8, x6 +2 neg
C: Cable XOver: 90x15, 50x10, 50x8+3p, 45x8+3p
D: CG Smith Press*: 90x12, 140x8, x8
1/3/09 - Back/Bi
A1: Pullup 9 x 1 (ie 1, pause 10s, 1, “”), 3 x 1 + 4 x 1, 3 x 1
A2: Standing Alt. Curl: 25x15, 35x12, 40x8+1+1
B1: DB Row: 70x12, 95x12, 110x12, x8
B2: Standing Alt. Curl (cont): 50x5, 50x4, 45x8, x5
C: Lat P/D Machine: 170x12, 190x10, 200x8+2+1, 200x11 (strap)
D: BO BB Row: (rv. grip)135x12, 155x12, 185x8, (reg. grip) 225x5, 225x7 (strap)
E1: Seated Alt. Hammer Curl: 40x12, 50x8+3, 50x7+3
E2: Standing Zott Curl: 25x6, 25x2 + 15x3, 20x3+15x3 (bis were toast)
1/4/09 - Shoulders
A: Mil Press: 95x10, 115x9, 135x8+2p, x6 hold last, x8 hold last
B1: Lateral DB raise: 35x12, 40x7, 35x10, x10
B2: DB Sh. Press (seated, no suppt): 65x5, 65x4, 60x4, 55x4
C1: Rev. Inc. Delt Raise*: 35x12, 40x10, x8, 35x10
C2: 1-Arm DB Shrug: 110x15, 120x12, x15, x15
D1: BB Shrug: 225x12, x7 (grip fail), 315x12 (str), 405x5 (pwr shrug), 365x2 (pwr shrug-- uncomfortable)
D2: Lat. Plate raise: 25x10, 35x7, X, X,
D3**: DB side raise (sim. B1, but seated): X, X, 20x10, 25x10, X
E: Assisted Dip***: -100x10, -85x12, -70x10, -70x10
** confused? I started with plate raise because db’s were taken, then switched over. X = no set
*** Tested the dips out today to see how A.R.T. helped. Felt good. I used a lot of weight on the assist, but just wanted to get the ROM going more than anything. Still a little pain, but nothing like before. All in all, I’d call the ART sessions a success.
1/5/09 - Wedding Anniversary - SQUATS/DEADS/LEGS
Dedication?
Wifee: Happy Anniversary!
Me: See ya, goin’ to gym…
Wifee: How was your workout?
Me: I GOT A 385 DEADLIFT! WOOHOO!
A: SQUAT: 135x10, 225x80, 315x6, 405x1.5*, 405x .75**
B: Deadlift: 135x6, 225x6, 315x6, 405xFail***, 405xFail***, PR–385x1****, 315x3
C: Calf Raise on Leg Press: 3 plate per side x 12, 4pps x 12, 5pps x 15, 6pps x10, 7pps x7, 7pps x 8
D: Leg Press: 5pps x 12, 6pps x 12, 6pps x 10
Toast.
Lesson for tonight: Keep going after FAIL!
** Tried another 405 but didn’t get to parallel (close), so no white lights, but a useful lift anyway
*** Got it about 3" off floor. More than previous attempts.
**** PR: Got 385, but I’m pretty sure my back was rounded. Have to work on my deadlift bottom. Lockout seems fine.
Simply Awesome SteelyD, giv’er hell on the deads.
I’m hoping my snow days are over for the winter. It really messes everything up around here.
Funny but I always try to turn work or chores into a workout. Makes it a lot easier to deal with.
[quote]SteelyD wrote:
1/5/09 - Wedding Anniversary - SQUATS/DEADS/LEGS
Dedication?
Wifee: Happy Anniversary!
Me: See ya, goin’ to gym…
Wifee: How was your workout?
Me: I GOT A 385 DEADLIFT! WOOHOO!
A: SQUAT: 135x10, 225x80, 315x6, 405x1.5*, 405x .75**
B: Deadlift: 135x6, 225x6, 315x6, 405xFail***, 405xFail***, PR–385x1****, 315x3
C: Calf Raise on Leg Press: 3 plate per side x 12, 4pps x 12, 5pps x 15, 6pps x10, 7pps x7, 7pps x 8
D: Leg Press: 5pps x 12, 6pps x 12, 6pps x 10
Toast.
Lesson for tonight: Keep going after FAIL!
** Tried another 405 but didn’t get to parallel (close), so no white lights, but a useful lift anyway
*** Got it about 3" off floor. More than previous attempts.
**** PR: Got 385, but I’m pretty sure my back was rounded. Have to work on my deadlift bottom. Lockout seems fine.[/quote]
Great session SteelyD. Never say die!
1/6/09 - OFF
1/7/09 - Chest/Tri
Had a sleet storm and my normal gym closed-- the f*ckers. I called a ‘real’ gym that’s about 40 min away called Gilly’s Gym where they actually train for and sponsor powerlifters and bodybuilders.
What-a-difference. Cool place with HS machines, real powerracks, big db’s, great lifting atmosphere, etc. I may go there a couple times a month and just pay the daily. The HS machines and the shoulder machines they have are worth it alone…
Workout:
DB Press: 25 x many, 60x12, 75x10, x10, 80x8, 85x8
HS Bench Press: 90x10, 180x10, x10, 200x9, x8, 220x7, 240x5, 250x3, x3, 180x7, 200x5
Triceps Rope P/D: 80x14, 100x12, x10
Triceps Cable P/D-- v-attach: 65x8, 75x8, x7
About 1.5 hours.
The drive on icy roads in the sleet was worth it. I love that HS Bench Press.