2008 is gonna ROoOoOoOCK!!!

[BamaDave]

Nice work, Bill!

It wasn't too long ago that everyone worshiped Ian King's workouts, and he always includes isolation exercises for the arms. Hell, don't forget "Great Guns," which was all about the arms. There's definitely a lot of groupthink we tend to get caught up in around here - both with exercises and nutrition.

[RacerBill]

Thanks, Dave!

Well said. Sometimes it seems an expert says something, then everyone takes it and runs. And as you can see from his explanation, Danny's obviously thought things through and didn't just throw the arm work in there because others said to do it or don't do it.

[RacerBill]

February 2, 2008

Plan by Danny King

Mobility and activation as usual.

Front Squat: 5 x 3 @ 195

Chinup: 5 x 3 @ bw (last set was 2 + 1 with a little hop )

A1) Bulgarian torture squat: 3 x 8 @ 35 each hand

A2) DB row: 3 x 8 @ 50

B1) Rotational squat: 3 x 8 @ 45

B2) Face pull: 3 x 8 @ 90

C1) Hanging leg raise: 3 x 8 @ bw

C2) DB biceptz curlz: 2 x 8 @ 25 EH, 1 x 8 @ 20 EH

Tabatas on bike: managed to get through one set before the calf cramps got to me...

Comments: Had a little mishap and embarrassed myself when I finished the squats. I thought I racked the bar but didn't have the right side of the bar securely on the peg and I was pretty tired at that point. That side of the bar crashed down and hit the safety bar. Luckily the guy at the shoulder press rack next to it jumped up and helped me rack it. I thanked him profusely and he said it was a good thing I'd used the collars.

Next time I use the power cage I'll put the pegs down another notch so it'll be easier to rack the bar when I'm tired.

On to week 3!

[RobLL]

Interesting posts, I've been doing hypertrophy 1, and my shoulders are really starting to bother me. There are three pressing exercises and I am thinking that it may be too many. And beings I don't have a goal of hytertrophing I think I may end these workouts. Thanks for the information DK, Bill, others

[BamaDave]

Nice front squats!

[L'ilJ]

Wow Bill. Your workouts are looking really, really good! Impressive front squat numbers. Are you feeling like you're making more progress now that Danny is writing your programs? Seems like your injuries are not bothering you as much either?

[Bill2380]

Damn Bill, those are nice squat numbers. Keep it up.

[RacerBill]

Thanks, Bill, Jill & Dave!!

Originally Posted by L'ilJ

Are you feeling like you're making more progress now that Danny is writing your programs? Seems like your injuries are not bothering you as much either?

Absolutely!! Danny's training has helped immensely with the mobility and activation, and after some months of work, it's really paying off now that I can do deadlifts, squats, etc. again.

I'm still getting the usual aches and pains of a 40+ lifter , and not every joint is trouble-free, but things are definitely much better these days.

[dillytl]

A1) Bulgarian torture squat: 3 x 8 @ 35 each hand

Nice job on the workout!!! ESPECIALLY the torture squats!!

[Cynic]

Nice number on that front squat.

[Steve-O-68]

Originally Posted by RacerBill

Comments: Had a little mishap and embarrassed myself when I finished the squats. I thought I racked the bar but didn't have the right side of the bar securely on the peg and I was pretty tired at that point. That side of the bar crashed down and hit the safety bar. Luckily the guy at the shoulder press rack next to it jumped up and helped me rack it. I thanked him profusely and he said it was a good thing I'd used the collars.

Next time I use the power cage I'll put the pegs down another notch so it'll be easier to rack the bar when I'm tired.

On to week 3!

Looks like we both had our own faux pas while training Saturday! Of all days for me NOT to go to teh gym.

I'm impressed by your front squat. Nice job!

[RacerBill]

Originally Posted by dillytl

Nice job on the workout!!! ESPECIALLY the torture squats!!

Originally Posted by Cynic

Nice number on that front squat.

Thanks!! The 3-rep sets sure make for a more impressive number, I'll admit.

Originally Posted by Steve-O-68

Looks like we both had our own faux pas while training Saturday! Of all days for me NOT to go to teh gym.

I'm impressed by your front squat. Nice job!

Thanks! Guess it was just one of those Saturdays all around...

[stingo]

Glad to see your training's going so well - being able to do big lifts like squats and deadlifts again has got to feel good. Keep up the great work.

[RedWifey]

Hey Bill! Nice squats, dude!

have a great day!

[rem1956]

Hi Bill....looks like one heck of a workout! Nice numbers! keep it up....us old grumps will show these toddlers how to lift!

[RacerBill]

Thanks, y'all!!

Ray -- "old grumps"? We're both WAY younger than Mahler! But, hey, I'm totally with you in showing those kids how it's done.

[RacerBill]

February 5, 2008

Mardi Gras Workout!!!!

Mobility & Activation as usual.

Low incline DB press: 1 x 4 @ 60, 2 x 5 @ 55 (+5)

Deadlift: 3 x 5 @ 225

A1) Single leg DL: 3 x 10 @ 30 (+10)

A2) DB floor press: 3 x 10 @ 50 each hand (+5)

B1) Pull through: 3 x 10 @ 90 (+20)

B2) Cable lift: 3 x 10 @ 50 (each side) (+10)

C1) Turkish Get up: 10 @ 8; L 6 @8 then 4 @5, R 10 @ 5; 1 x 10 @ 5

C2) DB triceps extension: 3 x 10 @ 25 each hand (+5)

Comments: For the DB presses, 60 was just too much, so dropped to 55 the next two sets.

Turkish Getups sucked (as usual!). I managed to get through the first set with 8 pounds. Got a few reps into the second set and couldn't hold the DB up straight any more. Dropped to a 5 pounder and finished out the set. The left side ones are still really awkward.

Other stuff felt good. I took most stuff up a bit in weight since the last 3x5 workout.

The gym is replacing the upright bikes, so no Tabatas tonight. They're also renovating the wet zone, so no hot tub, sauna or shower. Ew. I had to drive home all sweaty and nasty.

I resisted the urge to stop at Sheridan's (frozen custard place for you non-KC folks) and just had a couple cookies at home to celebrate Mardi Gras. Tomorrow it's the one-day Velocity diet!