Happy Birthday Andrew a little belated but I just went through your vids and workouts!!...Squats are just so good and you pulled that 170K fast....lots of strong work being done....I'll be better at getting to your journal its been a bit hectic here
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Thread: A new beginning in 2015
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06-21-2018, 09:03 PM #4501
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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06-22-2018, 05:19 AM #4502
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,335
- Rep Power: 124783
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06-22-2018, 05:32 AM #4503
Over page
Sunday 17th June 2018
Birthday WOD .... 57 FFS
Birthday WOD = partner workout with John
Assault bike ... alternating 10 cals each ... 2 minutes, then ...
Ring rows ... alternating 10 reps each, then ...
Ring dips ... alternating 10 reps each, then ...
Hanging Toes-to-bar ... alternating 10 reps each, then ...
Repeat ... until 200 total calories on the assault bike
Completed 5 rounds with calories 49+44+42+42+23
One armed farmers' walk
40kg/88lb kettle bell x 15 metres each arm
5 rounds
stretching
45 minutes
Had a birthday WOD session with John ... very cold morning (48ºF) @ 8am but didn't take long to warm up
Assault bike is always a killer ... did 10 reps max effort each but with the change over we got 40+ cals in each 2 minute block
Ring rows were done with feet on a box, so harder than I thought it would be. TTB suck. Finished in ~25 minutes ... was overheating and shirtless at the end. John said that I was looking the biggest and leanest he'd seen me! Don't know that that was true but it was a nice thought on my birthday
Did some farmers' walks with a KB in one hand for some solid core work at the end. Had a PWO coffee and muffins and then adjourned for a nice lunch in a Greek restaurant with two lovely ladies
Monday 18th June 2018
Squats @ gym
pec deck flyes
10, 8, 8, 8, 8 x 103kg/227lbs
10 sec hold last rep each set
Paused Squats
10 x bar, 40kg, 60kg, 80kg
Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
5 x 130kg/286lbs
getting easier
standing BB calf raises
10, 10, 10, 10, 10 x 130kg/286lbs
3 sec pause at the top of each rep
seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs
slow neg
Stretches
50 minutes
Snuck in another squat session ... I'm enjoying the squats and 5 x 5 x 130kg is feeling more and more natural. Will stick at this for another few weeks
Push/pull session with JP in a few hours time
Tuesday 19th June 2018
Push/pull with JP
Warm-up
2 rounds of:
Single arm ring archer rows ... 8 each side
Inchworms ... 5
Side planks ... 20 seconds each side
Incline bench press
12 x bar
8 x 50kg/110lbs
5 x 60kg/132lbs
4 x 70kg/154lbs
4 x 70kg/154lbs
4 x 70kg/154lbs
Superset
BO BB rows (Yates rows)
12 x 70kg/154lbs
8 x 90kg/198lbs
6 x 110kg/242lbs
12 x 110kg/242lbs (VersaGripps)
A bit of body English the last few reps
with ring dips
12 x BW
12 x BW
11 x BW
10 x BW
Tris burning
Superset
Single arm 'suitcase' deadlifts + single arm farmers' walk
60kg/132lbs x 6 single arm deadlift + 20 metres single arm farmer's walk, each arm
60kg/132lbs x 6 single arm deadlift + 20 metres single arm farmer's walk, each arm
60kg/132lbs x 6 single arm deadlift + 20 metres single arm farmer's walk, each arm
with DB benching
13 x two 30lb DBs
15 x two 30lb DBs
17 x two 30lb DBs AMRAP
So weak!
Metcon ... 5 x 5 ... deads/burpees ... target 5 minutes
5 x 100kg/220lbs deadlifts
5 x burpees
5 x 100kg/220lbs deadlifts
5 x burpees
5 x 100kg/220lbs deadlifts
5 x burpees
5 x 100kg/220lbs deadlifts
5 x burpees
5 x 100kg/220lbs deadlifts
5 x burpees
3 minutes 55 seconds
Stretches
50 minutes
Thanks Ron and no problems: we all seem to be busy at the moment! Yes, I'm having a good run with training but I still have some work to do to move into PR territory
Thursday 21st June 2018
06:30am ... regular rehab session
Rehab session ... 4 rounds of:
Reverse lunges .... 12 x 16kg/35lbs KB each leg .... front foot on a 8" box
Single arm standing cable press .... 12 x each arm, facing away from the stack and single arm press .... shoulder stability, lats, serratus, core
Single leg cable RDLs .... 12 x each leg SL RDL holding a cable in the opposite hand .... eccentric loading hamstring/glutes
Deadbugs (holding a cable overhead) .... 12 x dead bugs lying on a bench holding onto a cable .... shoulder stability, core work
Swiss ball hamstring curls .... 12 reps x feet on a swiss ball and curl ... 4 count negative ... hams! Continuous TuT
30 minutes
Friday 22nd June 2018
Squats with JP ... 74.1kg
Warm-up
Banded side steps ... 7 each way
Glute bridges ... 10 x BW
Speed Squats ... 10 x bar
Banded side steps ... 7 each way
Glute bridges ... 10 x BW
Speed Squats ... 10 x bar
Squats ... 1RM
5 x 60kg/132lbs
5 x 80kg/176lbs
5 x 100kg/220lbs
3 x 120kg/264lbs
3 x 130kg/286lbs
1 x 140kg/308lbs
1 x 150kg/330lbs
1 x 155kg/341lbs
1 x 160kg/352lbs
1 x 165kg/363lbs = PR!
F x 167.5kg/368lbs
3rd time I've hit 165kg but first since 4th May 2015!
Had a new PR in me but head messed it
Superset
Front squats
10 x 60kg/132lbs
5 x 80kg/176lbs
5 x 80kg/176lbs
5 x 80kg/176lbs
Biceps were cramping in the rack position
Single leg glute bridges
8 x BW+50lbs each leg
8 x BW+50lbs each leg
8 x BW+50lbs each leg
Superset
BB Good Mornings
10 x 60kg/132lbs
10 x 60kg/132lbs
10 x 60kg/132lbs
Focussing on hamstring stretch
with Hanging L sits
20 secs
20 secs
20 secs
Core
Metcon ... 15-12-9 ... Assault bike/walking DB lunges/ab-mat sit-ups ... target 5 minutes
15 cals assault bike
15 x two 50lb DB walking lunges
15 x ab-mat sit-ups
12 cals assault bike
12 x two 50lb DB walking lunges
12 x ab-mat sit-ups
9 cals assault bike
9 x two 50lb DB walking lunges
9 x ab-mat sit-ups
6 minutes 10 seconds
Stretches
50 minutes
The session
Squats ... 1RM ...
150kg/330lbs and 155kg/341lbs x 1 ... easy
160kg/352lbs x 1 ... great feeling rep = deep with good rebound. Kept my breath locked tight throughout
165kg/363lbs x 1 ... folded slightly forward but rescued it from the hole. Surprisingly easy. Equal PR ... 3rd time ever but first since 5th May 2015!
167.5kg/368lbs x F ... lost my tightness and dumped the bar behind. Should have got it but was very happy
Front squats ... was going to do 10s
80kg/176lbs x 5 ... biceps were cramping in the rack position so stuck to 5s
Metcon ... 15-12-9 ... 5 minutes target
Assault bike ... knew 36 cals on the bike would take 3 minutes (if I was not to overdo it and lose my breath) ... 5 minute target was always going to be tough
Walking DB lunges ... quads could feel it
Round 1 ... 15s ... complete @ 2 minutes 30
Round 1 ... 12s ... complete @ 4 minutes 30
Round 1 ... 9s ... complete @ 6 minutes 10
Overall
Very happy with a 3 year squat PR!Last edited by fittofattofit; 06-22-2018 at 06:36 PM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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06-23-2018, 05:55 PM #4504
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
Incline weights are going up 4x154 is good progress and impressive rows!!...very strong squat squat session and great job with the PR!! 363 I would love to see a vid of that...368 soon
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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06-24-2018, 02:28 AM #4505
Just killing it in here. Nice
PR match on the squats! Lighter and stronger is a good combination, doing it right! Forgot how much more intense biking is than my normal walking for cardio. My airbike has just been sitting in the garage but got a ride in yesterday on reg bike. Also hit those stairs I took you to the other day, could barely walk for a few due to my calves being sore .
Keep up the good work!
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06-25-2018, 09:53 PM #4506
Thanks Ron ... you get your wish .... JP did take a vid and posted it on IG so I've snapped it and posted below
Thanks Tim ... yes, I was very happy with the squats: lighter and stronger but also feeling much more mobile and comfortable about getting to depth. Air bikes suck! I've got my own bike which I was using to cycle to work but it's been stuck in the hospital bike park since the beginning of Feb
Good work on the steps ... I loved the run up those = great way to turn calves into cows!
Saturday 23rd June 2018
Back work @ gym
Deadlifts
10 x 60kg132lbs
10 x 80kg176lbs
10 x 100kg/220lbs
5 x 120kg/264lbs
5 x 140kg/308lbs
1 x 150kg/330lbs
1 x 160kg/352lbs
Felt heavy today
seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs
slow neg
Stretches
45 minutes
Limited time to train so did some deads and cable rows. Felt really tired ... deads felt heavy so took it as a sign to go easy
Sunday 24th June 2018
Squats @ gym
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
with Paused Squats
10 x bar, 40kg, 60kg, 80kg
Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
3 x 130kg/286lbs
130kg felt heavy today so 3 x 3
Superset
pec deck flyes
10, 8, 8, 8, 8 x 103kg/227lbs
10 sec hold last rep each set
with horizontal hack machine calf raises
24, 18, 15, 15, 15 x 240lbs
Stretches
45 minutes
Daughter no. 1 moved out of the house over the weekend so í ½í¸ªspent the day assembling Ikea furniture. Now I'm stuck in this big house with an old smelly dog. Did some squats before heading over with the Allen keys but things felt heavy so stuck to a 3 x 3 rather than a 5 x 5 ... not surprising after a max effort squat day on Friday
Monday 25th June 2018
Push/pull with JP
Warm-up
2 rounds of:
Ring dip hold ... 20 seconds
Ring row hold ... 20 seconds
Ring hold ... 20 seconds
Bench press
12 x bar
8 x 50kg/110lbs
6 x 60kg/132lbs
5 x 70kg/154lbs
4 x 80kg/176lbs
4 x 80kg/176lbs
4 x 80kg/176lbs
Superset
'suitcase' deadlifts + farmers' walk
with Bar dips
Two 50kg/110lbs suitcases=100kg/220lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 12 x BW
Two 50kg/110lbs suitcases=100kg/220lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 12 x BW+12kg/27lbs
Two 60kg/132lbs suitcases=120kg/264lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 8 x BW+17kg/38lbs
Two 60kg/132lbs suitcases=120kg/264lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 8 x BW+17kg/38lbs
Two 70kg/154lbs suitcases=140kg/308lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 6 x BW+21kg/46lbs
Two 70kg/154lbs suitcases=140kg/308lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 6 x BW+21kg/46lbs
Two 80kg/176lbs suitcases=160kg/352lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 6 x BW+21kg/46lbs
Two 80kg/176lbs suitcases=160kg/352lbs ... deadlift + 15 metres farmer's walk
Bar dips ... 6 x BW+21kg/46lbs
Lats and tris smashed
Metcon ... 15-12-9 ... pull-ups/push-ups/air bike ... target 7 minutes
15 bar pull-us
15 push-ups
15 cals assault bike
12 bar pull-us
12 push-ups
12 cals assault bike
9 bar pull-us
9 push-ups
9 cals assault bike
7 minutes 9 seconds
Stretches
50 minutes
And JP posted up a vid on his IG page of me squatting the 165kg/363lbs on Friday
https://youtu.be/ZEShe98_UD8
That's the 3rd time I've squatted that weight but the last times were in 2014 and 2015 and this felt the best ... even though I folded a little forward on the way up from the hole correcting it wasn't a major effort (I pretty much thought 'O yeah, hip drive ...' and then completed it). Plus that's the heaviest squat I've ever captured on film.
And a snap at the bottom of the squat ... happy that I got to depth
Squat 165kg/363lbs @ 161 by Andrew, on Flickr"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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06-26-2018, 04:51 AM #4507
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06-26-2018, 05:22 AM #4508
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,335
- Rep Power: 124783
Andrew,
The 363# squat looked great, and YES, certainly deep enough
I normally take a daily health/fitness quiz online and the points go towards my health insurance premiums (not sure if you have something similar like this or not), but today's quiz was about running, and it claims that running should be done using the 80/20 rule where 80% of the runs are done with a low intensity and only 20% of the runs should be high intensity. They claim this has been determined to provide the greatest improvement in running regardless of your volume (i.e., 5K typical runs, 10K runs, etc). Do you think there's any applicability to this running rule for Crossfit type workouts? I'm reading the Rich Froning book, and it's encouraged me to program in more Crossfit type workouts on occasion but I think I'll replace bike rides for runningPull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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06-26-2018, 05:50 PM #4509
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06-27-2018, 08:41 AM #4510
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
Excellent!!!! that squat was deep and strong!!...Lots of work done I have noticed no MF with deadz and some strong pulls...3x3 squats after the big day I'm sure was plenty...strong Push pull day....I guess the last kid moving away can be a heart tug....glad you got an allen wrench...I hate those Ikea put together pieces...
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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06-29-2018, 07:05 PM #4511
Thanks Dave ... I think of that squat as a late birthday present from me to me I was very happy with that and it didn't feel tough at the time (although I was feeling a bit beat up the next few days)
Thanks Mark!
Interesting thought about the 80/20 ... I'd be interested in knowing whether the gains come from the 20% high intensity work and whether 60/20 or 40/20 or 20/20 works better (I know we're talking percentages but I'm thinking ratios of time spent). Certainly you're average grunt session in the gym is probably only 15 minutes of intense work and then 45 minutes rest so close enough. Crossfit workouts aren't usually intense for longer than 20 minutes (if you count waiting/rest times). I'd be inclined to read the above as being 'you should work intensely 20% of the time'
Thanks CPW! Squats and metcons are feeling good ... now I just need to translate that to my deadlifts
Thanks Ron ... feeling good with the training but I've still got a way to go to be truly comfortable with deadlifts. When I get a PR deadlift then I'll be extremely happy Yes, last kid moving away has been hard .... house is looking cleaner though!
Tuesday 26th June 2018
Squats @ gym
Stretches
Superset
Push presses
10 x bar, 30kg, 40kg
8, 8, 8 x 45kg/100lbs
Paused Squats
10 x bar, 40kg, 60kg, 80kg
Squats
5 x 100kg/220lbs
5 x 120kg/264lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
4 x 130kg/286lbs
Still fatigued
seated cable rows
8, 7, 6, 6, 6 x 110kg/242lbs
slow neg
Horizontal hack machine calf presses
23, 18, 15, 15, 12 x 240lbs
Wide grip lat pull-downs
10 x 60kg/132lbs
8 x 65kg143lbs
7, 6, 6 x 70kg/154lbs
Stretches
55 minutes
Thursday 28th June 2018
06:30am ... regular rehab session
Rehab session ... 4 rounds of:
Reverse lunges .... 12 x BW+11lbs plate each leg .... slow controlled neg to rest knee on the ground
TRX reverse flyes .... 12 x reverse flyes, facing the TRX .... shoulder stability, lats, serratus, core
Single leg DB RDLs .... 12 x each leg SL RDL holding two 25lb DBs .... eccentric loading hamstring/glutes
Pallov press cable rotation .... 12 x .... shoulder stability, core work
Single leg Swiss ball hamstring curls .... 16 reps x one foot on a swiss ball and curl ... 4 count negative ... hams! Continuous TuT
30 minutes
Thursday 28th June 2018
2pm ... Squats with JP ... 73.8kg
Warm-up
Banded side steps ... 7 each way
Pause Squats ... 20 seconds x bar
Banded side steps ... 7 each way
Pause Squats ... 20 seconds x bar
Front squats ... 1RM
10 x bar
5 x 60kg/132lbs
5 x 80kg/176lbs
3 x 90kg/198lbs
1 x 100kg/220lbs
1 x 105kg/231lbs PR
bailed x 110kg
Light weight for a PR but
can't hold my arms in the rack position
Squats ... 10RM
10 x 60kg/132lbs
10 x 100kg/220lbs
10 x 120kg/264lbs
6 x 135kg/297lbs
Wow ... fatiguing badly!
Superset
DB Bulgarian Split squats
8 each leg x two 38lb DBs
8 each leg x two 50lb DBs
8 each leg x two 50lb DBs
Quads
Weighted ab-mat sit-ups
10 x BW+38lbs DB behind neck
10 x BW+38lbs DB behind neck
10 x BW+38lbs DB behind neck
Metcon ... 11-9-7 ... Front squats/Sumo High clean pulls/prowler pushes ... target 7 minutes
11 x 50kg/110lbs ... front squats
11 x 50kg/110lbs ... sumo high clean pulls
40m x 80kg+50kg sled=130kg/286lbs ... prowler push
9 x 50kg/110lbs ... front squats
9 x 50kg/110lbs ... sumo high clean pulls
40m x 80kg+50kg sled=130kg/286lbs ... prowler push
7 x 50kg/110lbs ... front squats
7 x 50kg/110lbs ... sumo high clean pulls
40m x 80kg+50kg sled=130kg/286lbs ... prowler push
6 minutes 45 seconds
Stretches
50 minutes
The session
Front Squats ... 1RM ...
100kg/220lbs x 1 ... easy weight for a single
105kg/231lbs x 1 ... felt better than 100kg. Light weight from the hole
110kg/242lbs x bailed ... arms were fatiguing >> couldn't hold the rack position >> couldn't keep tight core >> re-racked the bar without squatting
Squats ... 10RM
120kg/264lbs x 10 ... was fatiguing the last few reps
135kg297lbs x 6 ... fresh up should have got 10 but whew was I tired
BSSs ... rear foot on bench and deep forward lunge. Holding two 50lb DBs. Felt good getting a deep stretch
Metcon ... 11-9-7 ... 7 minutes target
Front squats ... 50kg easy weight. JP said form's looking really good at that weight
Sumo high clean pulls ... all unbroken but not a natural pull for me
Prowler push sprint ... broken into 20m up and 20m back
Round 1 ... 11s ... complete @ 2 minutes 45
Round 1 ... 12s ... complete @ 5 minutes 30
Round 1 ... 9s ... complete @ 6 minutes 45
Overall
Getting deeper and less restricted with my squats. Got to work on stamina and high rep sets. Got to work on my front rack ... maybe try crossed arms for the heavy FSs
Friday 29th June 2018
Strength Metcon/death by squats @ home
Warm-up/stretches
Strength metcon = partner workout with John
Bench press/deadlifts ... 10 x 3
10 rounds each of:
bench press ... 3 x 60kg/132lbs (John 90kg/198lbs)
deadlifts ... 3 x 130kg/286lbs
no rest between sets
Then ...
Death by squats/Assault bike
Every Minute On the Minute ... alternating sets of:
Assault bike ... 15 cals each ... 1 minutes, then ...
Squats ... 1 x 100kg220lbs and add a rep each round
Did 6 rounds so
6 x 15 (total 90) cals assault bike, and
1+2+3+4+5+6 (total 21) x 100kg squats
stretching
50 minutes
Nice way to start the day ... my bench sucks so 30 x 60kg for me but John knocked out 30 x 90kg. Deads felt heavy to begin but better as I warmed up
Next round was a version of 'Death by squats' .... EMOM 1 x 100kg, then add a rep each minute, interspersed with 15 cals on the airbike. 15 cals a minute is the pace I can maintain without losing my breath. I was ready to go with round 7 and then call it quits but John stopped it at 6. Had coffee after and then went into work"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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07-02-2018, 05:39 AM #4512
Sunday 1st July 2018
Random gym session ... 74.1kg/163lbs
seated cable rows
6, 6, 6, 6, 6 x 110kg/242lbs
slow neg
Pec deck flyes
8, 7 x 106kg/228lbs
10, 10, 10 x 103kg/227lbs
10 sec hold last rep each set
Wide grip lat pull-downs
10, 8, 8, 7, 7 x 65kg/143lbs
Horizontal hack machine calf raises
23, 18, 15, 18, 15 x 250lbs
Stretches
35 minutes
Sesh got cut short
Monday 2nd July 2018
Push/pull with JP
Warm-up
2 rounds of:
Ring L sit hold ... 20 seconds
Ring rows ... 10 x BW
Inchworms ... 3 reps
Incline bench press
10 x bar
8 x 50kg/110lbs
5 x 60kg/132lbs
3 x 70kg/154lbs
3 x 70kg/154lbs
3 x 70kg/154lbs
Superset
Chin-ups
BW x 10
BW+10kg/22lbs x 5
BW+16kg/35lbs x 5
BW+21kg/46lbs x 3
BW+26kg/57lbs x 1, 1
Bar dips
BW x 10
BW+10kg/22lbs x 5
BW+16kg/35lbs x 5
BW+21kg/46lbs x 3
BW+26kg/57lbs x 2, 1
Dips done facing out with a wide grip
Tweaked my R shoulder
Superset
One-armed 'suitcase' deadlifts + farmers' walk
with KB swings
R hand 50kg/110lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
L hand 50kg/110lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
KB swings ... 12 x 32kg/71lbs
R hand 60kg/132lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
L hand 60kg/132lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
KB swings ... 12 x 32kg/71lbs
R hand 65kg/143lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
L hand 65kg/143lbs suitcase ... deadlift x 8 + 15 metres farmer's walk
KB swings ... 12 x 32kg/71lbs
Strong core and PC work
Metcon ... 21-15-9 Bench press/3-2-1 rope climbs ... target 7 minutes
21 x 40kg bench presses
3 x 5 metre rope climbs
15 x 40kg bench presses
2 x 5 metre rope climbs
9 x 40kg bench presses
1 x 5 metre rope climbs
9 minutes 30 seconds
Stretches
50 minutes"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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07-02-2018, 06:16 AM #4513
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,335
- Rep Power: 124783
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07-02-2018, 02:13 PM #4514
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07-02-2018, 07:19 PM #4515
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07-02-2018, 09:05 PM #4516
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41820
Lots of squats this week Andrew....very impressive front squat PR!! I'm sure 105K will come quick...Thursday double leg day again and a huge volume of work....great bro work on the off days...brutal metcon with more squats....You are a squat machine!!!...Solid push pull day Inclines are coming along and the dips chins are very impressive..
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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07-05-2018, 02:39 PM #4517
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Finally getting my lazy behind back in here. Lots of strong work going on. Yates Rows for 12x242? Is that a typo?!?!? Plus to superset those sets with some solid reps on ring dips is impressive! Then a metcon with DL and burpees? Insanity... Then you hit a new PR on squats! Nice work my friend! Strong FS as well. Brutal looking metcon later in that one with Assault bike/DB lunges/ab-mat. I would say I'm sorry to hear that your daughter moved out but some time with just you and man's best friend doesn't sound that bad from where I'm sitting... Bench numbers are going up at 4x176. Brutal tri-set with the suitcase deads/FW/dips. Then a nice looking metcon. Would love to try that one. Checking out that photo from your vid, I'd say no problem at all on depth. Good squat! Your FS PR is unimaginable to me... Great job on that! You can have the split squats... Love the weighted abmat sit-ups too. That metcon looked brutal. Anytime FS are in a metcon I just sub them for something else. Pair them with Sumos and prowlers and... The incline bench is building as well. Nice job there. I like the chins/bar dips superset. You are killing it in here my friend! Hopefully I can check in more regularly moving forward. Keep up the good work!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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07-06-2018, 08:42 AM #4518
I have to say, I can't bench press for sh!te but weighted pull-ups and dips has helped me add some good thickness to my arms lately
Thanks Grouchy ... the difference with you and me though is I'd do a couple more exercises and call it a day while you'd then go for a 3 hour hike with a 30lb ruck on your back
Because of my shoulder instability open chain exercises like bench and MPs are sad and I fatigue quickly. On the other hand, closed chain exercises like dips and pull-ups keep the shoulders stable so they really help me to make up for the weak pressing
Thanks Ron ... I'm hoping to make a bit of progress on the front squats but the limiting factor will always be my shoulders. I got 105kg a few weeks back but I bailed at 110 so some consolidation around 100-105 will be good. And seriously, the metcons just keep getting harder ... don't know if it's me getting older or just JP wanting to see me suffer ....
Thanks Trent! I feel like the training's been going well lately but I also feel that I'm getting pushed so I've been digging deeper. Matching my old squat PR and actually seeing it on vid was awesome for me! I'm away in UK/Europe now for the next 4 weeks so it will be a well needed deload ... hopefully I'll come back refreshed and ready to make more gains and see some end of year PRs
Tuesday 3rd June 2018
Squats, deads and just a heavy@ss day with JP ... 72.4kg
Warm-up
Banded side steps ... 7 each way
Lateral lunges ... 10 x bar
Banded side steps ... 7 each way
Lateral lunges ... 10 x bar
Front squats
10 x bar
5 x 60kg/132lbs
5 x 80kg/176lbs
3 x 90kg/198lbs
Front squats ... EMOM singles
1 x 100kg/220lbs
1 x 100kg/220lbs
1 x 100kg/220lbs
1 x 100kg/220lbs
1 x 100kg/220lbs
Every Minute On the Minute
Block pulls ... off 3" plates
10 x 70kg/154lbs
5 x 110kg/242lbs
5 x 140kg/308lbs
3 x 160kg/352lbs
1 x 170kg/374lbs
1 x 170kg/374lbs
1 x 170kg/374lbs
Feeling good
Superset
BB reverse lunges
10 x 70kg/154lbs
6 x 90kg/198lbs
6 x 100kg/220lbs
100kg is a PR weight for lunges
with Hanging SLRs
10
10
10
Strength Metcon ... 12-9-6 ... deadlifts @ 2xBW/squats @ 1.5xBW ... target 9 minutes
12 x 145kg/319lbs deadlifts
12 x 110kg/242lbs squats
9 x 145kg/319lbs deadlifts
9 x 110kg/242lbs squats
6 x 145kg/319lbs deadlifts
6 x 110kg/242lbs squats
9 minutes 40 seconds ... fcuk this was hard!
Stretches
50 minutes
The Session
Front squat EMOM ... 95%RM Every Minute on the Minute
100kg/220lbs singles ... felt good. 100kg is my 3RM and 105kg is my 1RM but I'm limited by fatigue in my shoulders that makes it hard for me to hold my arms in the rack position. Doing singles was a good way to avoid the fatigue
Block pulls ... barbell resting on 3" plates
170kg/374lb singles ... heavy enough. Need to keep working on my deadlifts
Reverse BB lunges ...
100kg/220lbs x 6 ... = PR. Heavy after the front squats and rack pulls
Metcon ... 12/9/6 ... deadlifts @ 2xBW and squats @ 1.5xBW ... 9 minute target
Round 1 ... deadlifts 145kg/319lbs x 8+4
... squats 110kg/242lbs x 7+5 ... complete @ 3 minutes 30
Round 2 ... deadlifts 145kg/319lbs x 5+4
... squats 110kg/242lbs x 6+3 ... complete @ 7 minutes 10
Round 1 ... deadlifts 145kg/319lbs x 3+2+1
... squats 110kg/242lbs x 6 ... complete @ 9 minutes 40
Tough doing squats after the deads: felt really strong on the deads and had the 12 reps done in 45 seconds but needed a long recovery to get under the bar for squats .... squatting under fatigue is a killer!
Overall
A great heavy session (for me) ... heavy fronts, pulls, lunges, squats and deads = perfect end before a 4 week deload
Off to London, Wales and Europe for nearly 4 weeks"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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07-07-2018, 02:03 PM #4519
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
MANIAC Front squats! That is seriously unreal man... Then some insanely heavy block pulls afterwards. Then the superset was looking rough until I read that metcon. You would have had to dig me out of a pile of vomit after that one... Glad you are getting some much-deserved time off over in Europe. Are you catching any of Wimbledon while you're there? Have a good trip!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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07-16-2018, 05:37 AM #4520
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08-03-2018, 05:54 AM #4521
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08-14-2018, 10:35 AM #4522
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08-22-2018, 03:31 PM #4523
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Yes. I hope you stubbed your toe when you got off the plane and have taken some extra rest. Don't say you are training without us. Inquiring minds want to know.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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09-02-2018, 01:57 PM #4524
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