I'm glad to see you logging again. It was cool to meet you at the summit, even though we really didn't talk much. You are one big dude!
I was looking forward to a training session, but the weather screwed that up. Maybe next year.
Again it was my pleasure... I wish my work schedule would've permitted it. I will most certainly be in attendance for next years, This I promise you...
May even work with Hale and do an OLY/PL clinic after hours from the summit
Today was a ghost town at 1-0-7 with the holiday weekend. Mark and I were the only ones there and made it a quick one. Much booze to be drank after training so I needed it to be quick.
Bench Warmup
bar x 30
bar x 30
135 x 20
135 x 20
185 x 20
225 x 15
DE Bench (all sets w/ Doubled Mini's)
4 x 3 @ 185lbs.
4 x 3 @ 205lbs.
4 x 3 @ 225lbs. (these were a bit too slow, but I did em anyway...fuck it)
Training has been very sporadic for the last 2 weeks. I spent a week in Chicago for my birthday and had much of my family and my fiance's family around. This week we moved our gym to a new site and this weekend Im moving my fiance to KC. Some substantive training will be coming soon.
Finally got a new session in at our new spot ( a 15 x 30 storage unit) I am really pleased with the new setup and I like the potential the area has, esp for future growth.
Finally got some training in with substance after a 2.5 week hiatus:
ME Upper
-Floor Press (on Foam) up to 4 sets of 315 x 1. For whatever reason I almost threw the 3rd rep thru the ceiling, whereas the others were pretty much grinders
-Fat Bar JM press: barx10,
95 x 10,
135 x 10,
135 x 10
-Sled face pulls, 1 plates x 120 yards... man 360 ft. trips make for an unbelievable back pump
Image of the back half of the new setup... Will be replacing the mono-rack in the back (not fully assembled in the pic) soon with a monolift, also deep in search for a gently used (read: cheap) Reverse Hyper. Got a 120yd. x 60yd. stretch of concrete right outside for prowler, sled, medball, farmers walk and truck pull shenanigans
All were done outside in the sun to ensure maximal sweatiness(heat index was over 105 in KC today), and to stay out of Reko and Ben's way as they were doing some real work... Also drank a gallon of water during the duration
Conv. Deadlifts
5 x 20
OH Squats
4 x 6
Coleman BB Lunges (got a sweet ass cramp from these)
4 x 10 per leg
DB curls
3 x 10
Ab Pulldowns
2 x 20-ish
Felt amazing after the workout, felt like leaving football practice. Went and got in the pool afterwords, it was awesome, quite a bit of talent... including the 3 hooters girls that live in my complex...
Am going to try and run stadiums tomorrow with Ben and then get more ab and bicep work and get some good static stretching after.
Bar x 15
135 x 10
135 x 10
185 x 8
225 x 3
245 x 1
255 x 1 (a little help thru the sticking point, but ground it out)
275 x miss
255 x miss (stalled off the chest, Had alot of help from Reko on trying for good feet placement/set up)
Fat Bar JM Press
bar x 10
95 x 10
135 x 10
135 x 10
135 x 10
Face Pulls (3 sec pause)
4 x 20
Band Assisted D-Ring Pullups
4 x 12
All in all a very shitty evening, I was not pleased...
going to start adding in weighted ankle walks at work...I have a set of 20lb. ankle weights (well 20 per ankle). I walk a ton at work so Im going to use these to maybe help in tractioning my back, as Louie prescribes...
Linear Mode
