Peckboy's Super-Awesome Strength Training log

[MakeGoBoom]

hope the body holds up bro, glad to see you back w/ the weights

[jasolhe]

thx - hows that capsi treating u?

[jasolhe]

BFS Hybrid
C1, W1, D2 (3x3)

Mobility: 5 minutes lower-body targeted

DL:
(warmup: 8x95, 3x165, 3x235)
3x255, 3x255, 3x255
*with ribs - not pushing this at all, at this weight and higher i get bounce-back on the rubber matt & that more than anything is problematic, stabilizing that rebound & absorbing the vibration.

HLR: (Assistance #1), 3x12 ... feet touching floor & ceiling each rep
GHR: (Assistance #2), 5x16
Dragon Flags: (Assistance #3), 2x12

Lifting Duration: 50 minutes (no more, no less)
Conditioning Duration: 00 minutes (soon...)

Diet: 2 Protein shakes, 4 beef n pico sandwiches, 1 Orange, large salad, 5 beers, 5 coffees.

Comments: Missed a meal today - darn it.

[jasolhe]

BFS Hybrid
C1, W1, D3 (3x3)

Mobility: 5 minutes upper-body targeted

BP:
(warmup: 8x135, 3x225)
3x240, 3x240, 3x240
*next month increase by 1-5+ lbs based on progress

Kroc Rows: (Assistance #1)
-3 Sets @ 70 lbs (REPS: 18, 18, 18 each arm)

Push-ups (Assistance #2), 3 Sets Total, Max reps each set, Touch forehead to floor & fast
-45/45/45

Lifting Duration: 50 minutes (No more, No less)
Conditioning Duration: 00 minutes (soon...)

Diet: 2 Protein shakes, 1 Orange, Large Bowl Plain Oatmeal, 4 beef n pico sandwiches, Large Spinach salad full of cool things, 5 beers, 3 coffees, 6 green teas.

Comments: It was obvious to me i haven't benched in a long long time, down about 20 lbs from 3rm earlier this year. It should come back quickly though.

[jasolhe]

BFS Hybrid
C1, W1, D4 (3x3)

Mobility: 5 minutes lower-body targeted

Squat:
(warmup: 5x45, 5x135)
3x205, 3x225, 3x230
*ramped style

Single-Leg Squats - Pistol style w/ red rubber band 1 arm assistance over the chin-up bar (Assistance #1)
1x10 each leg

Leg Press: (Assistance #2), 1 Warmup set 135 x 8, 2 Sets Total @ 180 lbs
-8/8

Leg Curl: (Assistance #3) 1 Slow Warmup Set 45 x 8, 2 Sets Total @ 60 lbs
-10/10

The Hip-Complex http://www.dieselcrew.com/articles-p...hipcomplex.pdf (Assistance #4)
1x12

Lifting Duration: 50 minutes
Conditioning Duration: 00 minutes (soon)

Comments: Good well-rounded session. Yesterday i did 13 straight hours of yard work so whole body was sore & already exhausted for today. Got the wife to workout with me (squats, pullups, hip work).

[ulsak]

nice to see you grab the barbell again! hope the ribs approve..

[jasolhe]

thx bro - gonna have to try your bar recipe one day

[MakeGoBoom]

looking solid back under the bar man. fast rebound

[jasolhe]

Yeah it feels good
Based on my experience no amount of XFit crap will allow you to maintain your level of power on barbell exercises - i lost power in that regard all across the board on all barbell lifts...should get it back quickly though

[MakeGoBoom]

Yeah it feels good
Based on my experience no amount of XFit crap will allow you to maintain your level of power on barbell exercises - i lost power in that regard all across the board on all barbell lifts...should get it back quickly though

depends on the xfit model you're training with. not doing all body weight no but i was repping 365 squats like they were cool mid xfit

[jasolhe]

fukn awesome power man

depends on the xfit model you're training with. not doing all body weight no but i was repping 365 squats like they were cool mid xfit

[jasolhe]

BFS Hybrid
C1, W2, D1 (5x5)

Mobility: 5 minutes upper-body targeted

MP:
(warmup: 5x95)
5X120, 5X120, 5X120, 5X120, 5X120
*slight wrist pain, mobility needed

Assistance (Body-Weight Sets)
Dips: 18/16/14
Pullups Standard: 12/9
Pullups Wide: 9/8
Pullups Extra Wide (fast supersets w/ blue band): 10/6/4

Lifting Duration: 50 minutes
Conditioning Duration: 00 minutes (soon)

Comments: Gonna go my the lawn now (or the dandelion field rather). That counts as cardio right? May even throw one in the wife for extra credit.

[jasolhe]

BFS Hybrid
C1, W2, D2 (5x5)

Mobility: 5 minutes lower-body targeted

DL:
(warmup: 6x95, 3x165)
5x235, 5x235, 5x235, 5x235, 5x235
*still taking this guy very easy, felt better than last week

Assistance (Body-Weight Sets)
HLR: 2x12 ... feet touching floor & ceiling each rep
GHR: 3x16
Dragon Flags: 2x12

Lifting Duration: 50 minutes (*no more no less*)
Conditioning Duration: 00 minutes (soon)

Comments: I need to feast.

[jasolhe]

Feast i did, Pizza Ranch for supper
12 slices pizza, 3 cheese sticks, 4 small broasted chicken breast...got hot flashes and super tired later as expected, my cheat meal for the week.

[jasolhe]

BFS Hybrid
C1, W2, D3 (5x5)

Mobility: 5 minutes upper-body targeted

BP:
(warmup: 8x135)
5x225, 5x225, 5x225, 5x225, 5x225
*i've got some power loss to regain big-time wow i lost a lot

Kroc Rows: (Assistance #1), 3 Sets @ 70 lbs (REPS: 18, 18 each arm)

Push-ups (Assistance #2), 3 Sets Total, Max reps each set, Touch forehead to floor & fast
-45/45/45

Lifting Duration: 50 minutes (*no more no less*)
Conditioning Duration: 00 minutes (soon...)

Comments: Slow and Steady.