the legs feed the wolf

[Mahler]

Leave it to me to check in on the last day. Nice going. Congrats on finishing the program.

[BamaDave]

Good job with all the gains, Gobbla... You can't be too mushy with a 33-inch waist - so most of your weight must have been channeled into muscle.

[Deserve]

4 days. We can't let it slip. You will be held accountable!

[buster]

Very nice gains gobbs, all the way around! Enjoy the new bike and congrats on finishing the program.

now the problem....................com ing up with a new one

[gobbla]

Rest Week

One of the reasons I was thrilled about sticking to a plan for 3 months is actually DESERVING a rest week! I know it sounds weird but I was starting to get a little tired and beat up and thought "boy it's time for a break" looked back at the consistancy and sure as shit it was!

So far I've taken the bike out twice, today I raised the seat a little bit and WHOA did that make a difference, I was able to run at 1-2 gears higher the whole way and didn't get tired (of course now I feel like I've been ran over!).

Yesterday was the bi-monthly move all of our worldly belongings from one side of the house to the other. This time was from basement to attic, so climbed 3 flights of stairs approx 15,000,000 times (give or take). The last flight w\ a static overhead press.

The knee is still being tricky. I'm going to get a new brace and see if that helps (my old one might help if I wore it ).

The new program is pretty well in the bag. I'm going to get rid of a layer of success from the misection and try to get a little more skip in my gitty-up. 6 weeks of PAIN!! *insert rick flair* WOOOOOOOOO!

[buster]

You go boy. I'll be checking to see how much skip you got in your giddy-up.

[gobbla]

BBM W1 D1

3x3

Deadlift 199\243\243
Push Press 100\111\111
Seated Cable Row Underhand Grip 166\177\177

My main focus is conditioning with an empasis on the posterior chain. This is just a brute strength day to maintain overall strength. Low volume because I don't think I really need more and since this is more maintance than improving I don't want it to effect the rest of the program that I'm more concerned with.

Week 1...get a feel for the weights\lifts.

The numbers really suprised me (after conversion). My 3RM on the deadlift is 245 and wasn't even putting forth a real effort today! This program is going to last 6 weeks, so even though I'm not really shooting for PR's here I'd say their's a pretty darn good chance we'll see some!

[jruck37]

Congrats on your gains, gobbla. It looks like you're off to a good start after your off-week!

[Mahler]

Nice work. Those deads are coming along nicely. I am fully expecting some PRs out of you, man.

[Buk]

Looking Good. Can't wait to see next week when you are putting forth real effort

[gobbla]

Thx all. Next week is still priming. Ya got 4 more weeks to see some "real" effort.

I *think* 110 was my max for push press. For some reason I could never feel comfortible with the movement. Yesterday everything felt pretty natural though so I'm looking forward to putting some more effort into those too.

Thx again for all the kind words

[gobbla]

1 Circuit

Scissor Lunges x 12 per side
Inverted Row x 24
Monkey Jump x 24
Vert Pushups on S Ball x 24
Neutral Grip Pullup x 24
T-Pushup x 12 per side
SHELC x 24
YTWL x 6 per position
Step Up x 12 per side
Vert Pushups on S Ball x 24

[gobbla]

1 round

Prisoner Squat x 20
Plank x 30sec
1-Leg Dead x 10 per side
Chinup x 15
Spiderman Pushup x 5 per side
Mountain climbers x 20 per side
Lunge x 10 per side
Stickup x 8

[hard_rox]

G - the "vert push-ups on S Ball" sound like handstand pushups. You do those on a Swiss ball?!? How do you perform the exercise?

[gobbla]

HR> that's the generally idea, but I'm a big wienie and can't do enough HS pushups to make it really worth while as an endurance builder.

It's really more of a decline pushup where you put your body as Vertical as possible on the ball and do the pushup motion so you're moving mabey mid-chest to belly depending on where you're at in the movement.

While it's a lame duck to a point, it does put more weight on the lowest portion of the excersise, so hopefully in time I'll be able to be a big stud and do full HS pushups like you!!

[Deserve]

It's been a couple of years since I've seen 33" pants. From what I remember we are about the same build. You are seriously stronger in the legs but I'm working on that. Keep the log up so that I can see what happens to you.

[Mahler]

Nice going, G. Prisoner Squat, hey? Planning on commiting a crime? LOL

[gobbla]

In the next day or two I'll start the squats and you'll see how much stronger my legs are . None of my lifts are impressive by any stretch but my squating holds a level of pathetic that most can only aspire to. I attribute the deadlift improvements to the unilateral work that was in the TT programs and the explosive work from the TTT. First time ever that the lift was smooth (each rep was performed from a full stop from the ground) from ground to lockout w\ no hitches anywhere.

This program is a beast in evolution (due to learning and outside workout issues) so don't be alarmed if it takes a week or three to actually notice some consistancy!

The Prinsoner squats just have your hands above your head (BW Squat) so your center of gravity is a little higher.

[Lost Dog]

Originally Posted by gobbla

1 round

Prisoner Squat x 20
Plank x 30sec
1-Leg Dead