He is Risen.
Great Easter Sunday with my family. I am so blessed to be where I am.
Plus a 3 and a half hour nap was a huge blessing too.
Sunday, March 31, 2013
Saturday, March 30, 2013
Day 293
Got out in the garage to wreck some stuff
Band warmup
Log empty x ?
175 x 2, 2
205 x 1
225 x 1
245 x 1
275 x darn lockout strength...
For the record I had no business trying for a PR, I just felt good and I wanted to give it a test to see what was up. I still insist that I am too old to miss a lift.
Bench lockouts a la Jimmy Whisman and Bradley "Roll Tide" Stanford
worked up to 365 x 2, and 385 x miss
Frame deadlift
380 x 5
540 x 6
650 x 1 + a 30 second hold
Keg press and carry 150lb keg x 4 (I'm pretty sure carrying it in the lockout overhead position is the easiest way)
210 stone x way to aggravate my bicep
more kids screaming, and family fun was had by all
Band warmup
Log empty x ?
175 x 2, 2
205 x 1
225 x 1
245 x 1
275 x darn lockout strength...
For the record I had no business trying for a PR, I just felt good and I wanted to give it a test to see what was up. I still insist that I am too old to miss a lift.
Bench lockouts a la Jimmy Whisman and Bradley "Roll Tide" Stanford
worked up to 365 x 2, and 385 x miss
Frame deadlift
380 x 5
540 x 6
650 x 1 + a 30 second hold
Keg press and carry 150lb keg x 4 (I'm pretty sure carrying it in the lockout overhead position is the easiest way)
210 stone x way to aggravate my bicep
more kids screaming, and family fun was had by all
Friday, March 29, 2013
Day 292
My oldest sister and her family came into town. And being that I live around the corner from my other sister and her bunch everybody was over at the house to see the baby (my wife and I adopted another little girl for those of you following at home, it was a sudden and crazy thing that I don't generally recommend, but she is a complete joy)
ANYWAY. So all the cousins are running around my house screaming and we're all full from the ginormous meal we just at and I'm going to bed.
ANYWAY. So all the cousins are running around my house screaming and we're all full from the ginormous meal we just at and I'm going to bed.
Thursday, March 28, 2013
Day 291
I was supposed to deadlift today, but I just didn't have the time. I'm just going to piggyback it on Saturday's training.
Wednesday, March 27, 2013
Day 290
Band shoulder warmup
Standing Barbell Lockouts w/ chains
bar x 5,5
115 x 3 x 8 (dynamic, trying to push the bar through the ceiling)
135 x 1
165 x 1
195 x 1 (just enough)
I invented this next exercise ( I think). I took my single rope attachement and hooked it to my two sets of chains and then did overhead tricep extensions with the chains coming off the floor.
This x several sets
Band tricep pushdowns x several sets
Light barbell curls x 25 x 3
(hate to sound optimistic here, but my bicep is getting a little better)
Standing Barbell Lockouts w/ chains
bar x 5,5
115 x 3 x 8 (dynamic, trying to push the bar through the ceiling)
135 x 1
165 x 1
195 x 1 (just enough)
I invented this next exercise ( I think). I took my single rope attachement and hooked it to my two sets of chains and then did overhead tricep extensions with the chains coming off the floor.
This x several sets
Band tricep pushdowns x several sets
Light barbell curls x 25 x 3
(hate to sound optimistic here, but my bicep is getting a little better)
Tuesday, March 26, 2013
Day 289
Had a great dinner / evening with some friends that have come into town to visit. It was a great night and even got a nap in this afternoon, built a fire since it was so cold. It was a good time.
Monday, March 25, 2013
Day 288
18.5" box squats
bar x 5
135 x 5
225 x 3
315 x 3
365 x 2
405 x 2
435 x 2
465 x 2
Today was max effort squat day, but I've decided to rarely do max singles in the gym, it's not worth it and it takes to much out of me for the next training day. So I'm going with max doubles and triples in some of the big lifts when it calls for it.
Marty Gallagher once said - "I lift heavy twice a year, at Nationals, and at World's." I'm saving "all out" for contests. Plus I don't need to miss lifts, ever. Ain't nobody got time for that.
Calf raises 225 x 15 x 3
Arch Back Good mornings (narrow stance) 135 x 8 x 3
bar x 5
135 x 5
225 x 3
315 x 3
365 x 2
405 x 2
435 x 2
465 x 2
Today was max effort squat day, but I've decided to rarely do max singles in the gym, it's not worth it and it takes to much out of me for the next training day. So I'm going with max doubles and triples in some of the big lifts when it calls for it.
Marty Gallagher once said - "I lift heavy twice a year, at Nationals, and at World's." I'm saving "all out" for contests. Plus I don't need to miss lifts, ever. Ain't nobody got time for that.
Calf raises 225 x 15 x 3
Arch Back Good mornings (narrow stance) 135 x 8 x 3
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