Liftin' weights & lacin' skates

[StinnerOzz]

probably more sore from working out while malnourished!

I feel like I'm still trying to catch up on eating this past week, which is weird because I'm usually fine after my eating when sick. Feel OK except I feel like I'm nearly starving all day.

good on ya for getting back at it. it's tough to hit the gym when your body is screaming "no" in a very loud and annoying child's voice. you never know when to push through or when to cave to the couch instead. and really good on ya for skating around with your kid. you don't get many second chances to spend time with your kids -- and i've never heard anyone on their deathbed say, "gee, i wish i hadn't spent so much time with my kids" -- and i've been around LOTS of dying

I'm lucky that I work from home and he's home after school or summer camp stuff, so he's always with me and we spend time together one way or another a few years ago I traveled 4 days out of the week so I missed a lot of that.

[StinnerOzz]

LOWER #1 / ABS


Hoping I can do Lower #2 on Friday. Gone for the weekend again, no lifting. My triceps were so fn sore from the other day, I definitely overdid it when 2 seasons per week are the plan.



Landmine Linebacker RDL: 90x8
SS Landmine Linebacker Hack Squats: 90x12
SS Calf raise off a step x30
SS Abwheel x12


Landmine Linebacker RDL, deficit: 90x8
SS Landmine Linebacker Hack Squats: 90x15
SS Calf raise off a step x25 w/3s peaks
SS Abwheel x10


Calf raise off a step x20 w/5s peaks
15s rest / x15 w/3s peaks / 20s stretching
15s rest / x12 w/3s peaks / 20s stretching
15s rest / 2up/1down x12 each w/3s negatives / 20s stretching




A2G Squats
155x4 w/4s negatives / x6 straight
SS Sissy Bench: x5 w/4s negatives / x6 straight


Lying Leg Curls
*30x5 w/4s negative / x4 straight / x1 w/10s negative
*30x4 w/4s negative / x4 straight / x1 w/10s negative
*Gironda style



Hise Breathing Shrugs
185x8 add 205x8 add 225x12 add 245x12 add 265x8
RP 265x12,10,8 RP



Abwheel: x8,8,8, 15s rest
SS Low cable knee tuck: +20x8,8,8, 15s rest


Plate Crunch overhead: +45x12-15? w/2s peaks
SS Rope Cable Chop arms extended 25x6 / arms close 25x10, each side

[Cantplankwell]

I forgot how much work you pile up in a short period of time, I have never really done much body building kind of stuff so I find it amazing how you pile the volume it on. Myself I tried an simple upper body circuit last week one day and I liked it, for days after I was sore in a good way. Still have not found a bicep movement that sticks yet. I might try two different bicep movements in the same circuit later in the week.

So you are playing summer hockey? This past year was supposed to be my last...but the pandemic changed all that. I am not sure If I am going to play this winter unless things are pretty much back to 0 around here...completely back to normal come September...but I cant see it. What are the restrictions like? here you have to don your gear at home and show up only 5-10 minutes before hitting the ice, you are only allowed a couple of subs on the bench. Takes all the fun out of it.

Anyway take care, my adivce to you is to give up cooking to avoid future illness!!

[StinnerOzz]

I forgot how much work you pile up in a short period of time, I have never really done much body building kind of stuff so I find it amazing how you pile the volume it on. Myself I tried an simple upper body circuit last week one day and I liked it, for days after I was sore in a good way. Still have not found a bicep movement that sticks yet. I might try two different bicep movements in the same circuit later in the week.

So you are playing summer hockey? This past year was supposed to be my last...but the pandemic changed all that. I am not sure If I am going to play this winter unless things are pretty much back to 0 around here...completely back to normal come September...but I cant see it. What are the restrictions like? here you have to don your gear at home and show up only 5-10 minutes before hitting the ice, you are only allowed a couple of subs on the bench. Takes all the fun out of it.

Anyway take care, my adivce to you is to give up cooking to avoid future illness!!

It's not easy to just jump into it and get all the volume in, but as with anything you can certainly ramp your way up to great intensity & volume together. Just like I probably can't run a mile if my life depended on it right now, but if I chipped away at reaching that goal I'd be back to a ~6 minute mile eventually. It's all mental

For biceps you'll notice I like Guillotine Curls. If you haven't got a cable/pulley setup you can replace it with some sort of Spider Curl which is basically a different-angle concentration curl. The extra squeezes are great. For straight-forward moves, Hammer Curls w/peak holds are great and you'll see I like to do ascending sets all in 1 and then superset them with something else more isolated. Drag Curls are good too but lately I'm so tired by the time I hit biceps I can't do them like I used to. Funny that. Seated incline DB curls is another good one to provide a good stretch, contraction, and pump. Oh, a surprise killer is a finisher set w/an empty barbell (or lightly-weighted EZ bar if you need) and do 25-50 reps. Whatever is a bunch of reps beyond agonizing


When hockey came back here, the rinks varied in their rules. My rink required masks at all times while on premises regardless of vaccination, could only arrive ~15min. before gametime, no hanging out, no visitors, etc. Then as the vaccines got around, statewide regs were lifted and they now allow visitors, no masks for the vaccinated, and things are basically back to normal. As it happens we had flood damage there so our short summer season has been lost. It was only going to be 6 games long (our seasons are 10-12 games at most anyway so they can do 4 per year) so they just scrapped it. We'll be back for Fall. I need to do some sort of cardio in the meantime before my conditioning dies!

I swear my wife and I have the worst luck w/food poisoning/bad food! For ease and to help with doing a million things throughout the day, I stick with a sous vide to cook my meats. Perfect temps every time. I can only assume the chicken turned bad before I cooked it (I couldn't tell though), or that wasn't the culprit after all. No clue.

Always nice to see ya around!!

[StinnerOzz]

UPPER #2

Finally mounted my 2 pulleys so I can have a high crossover station. May need to consider an adjustable strap/rig so I CA change the height. This was pretty damn high. Not perfect, but good.



Ring Dips x6 / Gironda Chins x5
Ring Dips x6 / Gironda Chins x5



Flat BB Bench:
185x8,6,6 RP

Grip was ring, middle, then, index finger on power rings. Was afraid of going too wide, but it felt fine.

LOL @ me doing 225x8x8 every week or two a couple years ago. Goes to show how crazy strength fluctuation is when you shy away from certain moves (and drop a lot of weight with surely some muscle).


High Pulley Cable Flies (weight per stack)
15x10 add 20x10 add 25x10 / add 35x6 w3/s peaks/negatives



Neutral Grip Pullups: x8,8,8, 20s rest

Standing Cable Rows: 100x12,6,6, 15s rest

Cable Shrugs: 120x20,10,10, 10s rest



Plate Crunch overhead
+45x8 w/5s peaks
+45x8 w/5s peaks



Incline DB Curls: 30x15
10s rest DB Hammer Curls: 30x6 w/3s peaks / x6 straight
10s rest Zottman Curls: 20x20



OH EZ Extensions: 90x12,6,6 RP
Cable Skullcrushers: 45x10 + 6 w/5s peaks

[StinnerOzz]

LOWER #2 / ABS



Lying Leg Curls SS Single Leg Squat
30x6 / +25x8 each
30x8 / +25x10 each
30x12 / +25x12 each



Calf Raise off a Step
x30
+40lb. vest (haven’t used this in a while):
x20 w/2s peaks
x15 w/4s peaks / x10 straight
2up/1down: x10 each



Sissy Bench w/vest
+40x6,6,6,6,6,6, 20s rest



RDL w/3s negatives
135x4 add 155x4 add 185x4 add 215x4



Plate jackknife w/3s peaks SS hollow body
+35x8 / +35@20s
+35x8 / +35@20s



Eating like crap the next 2 days, weeeee!

[StinnerOzz]

Need to focus on triceps, I've lost some serious size and I can't entirely fault my fat/weight loss. Sucks that I changes so much in the past year so I can't nail down what lent to this. I feel pretty good everywhere except arms, but overall I think my biceps are still good and it's my triceps that have suffered the most.

Going to move to traditional volume for a couple weeks to get fresh... Hopefully.



UPPER #1 / PUSH



Slight Incline #2 DB Press
50x20, 60x12, 70x10, 80x7,3*,3* RP
*10s iso on last rep


Cable Cross/Fly
40x12, 40x12, 30x15


Gironda Dips
10, 8, 8



Snatch Grip High Pulls SS Gironda DB Swing SS Cable Rear Laterals
155x6 / 20x10 each / 25x12
165x5 / 15x12 each / 25x12


Snatch Grip High Pulls SS Scott Press SS Cable Rear Laterals
185x4,3 RP / 25x6 add 30x8 add 35x8 / 20x8 w/3s peaks



Flat CG Bench
135x15, 155x8, 165x5
Oof

Cable Tate Press
5x12, 10x8 each
LOL - this was sooo heavy on the cable stack

V-bar Pressdowns triple peaks
50x8, paused out to 15

[StinnerOzz]

UPPER #2 / BACK / ABS


Biceps got hit hard on the rows, so I only did 1 set of direct work and will make it up w/triceps on Friday's bonus arm day.



Rack Pulls
Below knee: 225x8, 275x6
Just above knee: 315x8, 365x6, 385x4,4,10, cluster set

Lmao - I used to do 765x2 below the knee. At least I can blame it on not doing them for a couple years. They felt way better NOT below the knee, and I had a lot more on the tank. I feel like I'd top out around 500-550 for sure though. Also, I need more plates.


Chest supported/Incline Cable Rows
95x8,8,8, 15s rest
120x9
140x5 drop 120x5 drop 100x6 drop 90x6
140x4* drop 120x4* drop 100x4*
*10s iso last rep


Ring Y Raise @45 degrees for rear delts/traps
x10 RP’d to 20


DB Pullovers
70x10,8,8, 15s rest




Jackknife w/plate overhead, 2s peaks
+45x8, +45x8


Jackknife w/plate overhead: +45x10 w/3s peaks
SS Rope Cable Chop arms extended 20x10 / arms close 20x12, each side


Jackknife w/plate overhead: +45x8 w/5s peaks
SS Rope Cable Chop arms extended 20x8-10 / arms close 20x10, each side



Cross-body DB Curls SS Cross-body Hammer Curls
30x12 / 30x8 w/10s iso last rep of each

[StinnerOzz]

LOWER / ABS


Keeping the vest on throughout all the vest work made breathing a huge pain in the ass!



Leg Extensions, slowww
50x20, 60x15, 70x12, 70x15


Calf Raise off a Step
x30
w/40lb. vest:
x20 w/2s peaks
x12 w/5s peaks, 10s peak/negative on last rep
2up/1down: x8 each / both x15,8,8 RP


Walking lunges w/vest
+40x15 each leg


Front Squats, just above parallel
135x15, 155x12, 185x6
Had more in me but my lower back was sore from rack pulls yesterday. Kinda expected, so I threw in:

Sissy Squat Bench
x12 w/light red band, +25x8, +45x10


Standing leg curls
25x15, 35x10-12?, 45x8 each




Decline Crunch SS Gironda Vacuum
#4 +20x6 drop x6 / @40s
#3 +20x6 drop x12 / @60s


Abwheel w/vest (40lbs): x12
SS Plank w/vest, arms in front: @40s
SS Seated leg crossovers @60s



I plan to do a quick arm day tomorrow before heading out for the night.

[StinnerOzz]

Rush rush rush rush




OH DB extension
25x12, 30x10



EZ Drag Curls SS Cable fwd extensions
70x12 / 50x12
3s peaks 70x10 / triple peaks 50x7
5s peaks 70x8 / 5s negatives 40x8-10?



CG Bench
135x5, 5s peaks
155x6, 3s peaks, 10s peak last rep

SS Behind the Back Cable Curl w/3s negatives
35x8?, 40x8 each



Incline Skullcrushers
triple bottoms: 70x8
21s: 70x8

[Cantplankwell]

Flat BB Bench:
185x8,6,6 RP



LOL @ me doing 225x8x8 every week or two a couple years ago. Goes to show how crazy strength fluctuation is when you shy away from certain moves (and drop a lot of weight with surely some muscle).

Im not laughing at the fact that you can do probably 230 at least once! I am sure it would come back very quickly!

Front Squats, just above parallel
135x15, 155x12, 185x6
Had more in me but my lower back was sore from rack pulls yesterday. Kinda expected, so I threw in:

155 x 12!!!! There is a test!! I usually walk away after 3-4 reps of a front squat. I can just feel those reps causing me to start to fold up inward. Your quads must have been burning.


I read your post on the supersets. I like the idea of a finisher with the barbell for as many reps as I can tolerate...I watched a video of Arnold saying that you have to shock the muscle...go to failure.


As always good solid efforts in here.

Catch you later!!

[StinnerOzz]

UPPER #1 / PUSH


Felt weak to start so I switched my heaviest DB press set after dips so I could space it out and cut initial reps.



Slight Incline #2 DB Press
50x20, 60x12, 70x10

Gironda Dips
6, 6, 6, 15s rest

Slight Incline #2 DB Press
80x7,3,3 RP

High Pulley Cable Cross/Press 21s
40, 40



Rev Crunch SS Plate raise crunch
8 / +25x8
8 / +25x8
8 / +25x8




Snatch Grip High Pulls SS Gironda DB Swing SS Scott Press
165x5 / 20x10 each / 30x15

Snatch Grip High Pulls SS Cable Laterals
185x5 / 20x10
195x8 / 15x12 w/10s peak/neg last rep
Pulls absolutely flew! Good sign.




Rope French Press
35x15 / 5s stretch / x3
25x12 / 5s stretch / x4 / 5s stretch / x3 / 5s stretch /x2

[StinnerOzz]

Im not laughing at the fact that you can do probably 230 at least once! I am sure it would come back very quickly!




155 x 12!!!! There is a test!! I usually walk away after 3-4 reps of a front squat. I can just feel those reps causing me to start to fold up inward. Your quads must have been burning.


I read your post on the supersets. I like the idea of a finisher with the barbell for as many reps as I can tolerate...I watched a video of Arnold saying that you have to shock the muscle...go to failure.


As always good solid efforts in here.

Catch you later!!

Thanks for stopping in! Regular @parallel squats always burn me out more than the full-range that I'm used to. I prefer lower rep squats but I feel my quads respond much better to higher-rep work, so I have to get it in somehow.

For bench, I could probably nail 250 if not more right now I bet. I was always a better numbers bencher as opposed to stamina bencher, which was funny when I used to work out closer to my maxes and with a full gym of acquaintances. Seeing them rep 225x10 or 12 like it was nothing while I could barely do 8, yet I could bench over 300 and they couldn't. Goes to show ya, it's all in familiarity. That's why I don't really care when I'm weak, because there's a reason. Last time I benched I topped out at 295 after 3-4 weeks of getting back into it after 2-3 years of never doing anything low rep or strength-focused. I think my first attempt was 250-265, then I added 10-15 a week and got up to 295 pretty quickly. If I ever hit the point where I don't care about staying lean and just want sheer mass and strength again, I'll work that stuff in again and see if I can get back to 325 like I was that 2-3 years ago. I think I had a 4-month ramp-up to get to that point, which was great because I hadn't done max work in nearly a decade and was incredibly weak on it.

[StinnerOzz]

UPPER #2 / PULL


Did everything a bit more loosely than usual. Wanted to try something different.



T-bar Rows, plate weight only, explosive
45x6, 70x3, 90x3 each arm
180x8, 205x5, 225x3

Looked back a few years ago when these were my main lift... I got up to 270x4 and 315x1!? Holy cow!


Pulldowns
180x8 Rev grip / x4 wide
Wide 200x6,3,3 RP


Rotational High Row (left arm, twist right side into it to contract and away to stretch)
30 @60s each


Seated Wide Cable Pullover
60x a bunch, testing out angles and speed





Cheat DB Curls: 50x8

Crossbody Curls
40x8
45x6 SS Hammer Curls: 45x6,3 RP SS Cable curls 10s peaks/negatives 25x6

[StinnerOzz]

LOWER / ABS


Landmine Single-Leg Squat
BW x20
+25x15
+35x12

Abwheel FLR
x4 each, x6 each, x6 each

Calf Raise off a step
x30, x25 3s peaks, +25x20 3s peaks




A2G Squats
155x4 w/5s negatives / x2 straight
155x6 w/5s negatives
155x6 straight


Sissy Bench x15


Gironda Leg Curls
25x8,8,8,8,8, 20s rest


Leg Extensions
60x20,15,10 RP




Gonna hit heavy triceps, a little biceps, and throw in some extra calf work in between tomorrow.

[StinnerOzz]

BONUS DAY


Didn’t get to do all I wanted to do, but close enough.




Single Leg Standing Calf Raise, 2s peak/pause
6, 8
Alternating x5 each, to 50 total


Done prior to my workout





Flat CG Bench
135x20, 155x10, 165x5, 165x8, 175x6, 185x4, 185x4, 185x4



Wide EZ Curls
50x15, 70x10
80x8 SS medium black band iso holds @60s SS DB Hammer Curls 5s negatives: 35x8

[StinnerOzz]

UPPER #1 / PUSH


Weekend workout, don’t have to rush like a lunatic but also haven’t got all the time in the world. Let’s see what we get through…




Slight Decline #2 DB press
60x15, 70x12, 80x8


Slight Incline #2 DB Press
80x6 w/5s neg last rep
SS Standing Incline cable press
70x5 drop 50x8 w/2s peaks/negatives


Ring Dips
5,4,4, 20s rest


High Pulley Cable Cross/Press 21s
30, 30, 20s rest



Ring Y Raise: 8, 8, 8, 8 ,8 (between sets)


Snatch Grip High Pulls
185x4, 205x4, 215x3, 225x2, 235x1, 245x2
Had more in me


Cable Front Raise (both at once)
20x12, 25x10*, 30x6, 30x6
*10s iso last rep


Cable Side Laterals
Iso/rep: 15 @ 5/5, 4/4, 3/3, 2/2, 2/2
Rep/iso: 15 @ 5/5, 4/4, 3/3, 2/2




BTB Dips
+45x12, +90x12, +115x8 3s peaks
I feel less flexible than I used to be with these. Used to bump the floor with each rep, now I feel I can't. Probably since I haven't really done these for years, or my shoulder issues, or both. Felt good doing what I did, though.


Rope French Press
21s @ 40, 35, 25 - 30s rest between each. Died halfway through the final part of the 25s.


Now off to skate w/my son while he does a triathlon of scooter, skating, and bicycle ������

[StinnerOzz]

UPPER #2 / PULL / ABS



Rack Pulls @ knee SS Pullups
*225x10 / 6 wide backward pull
*295x8 / 6 wide fwd pull
365x8 / -
385x3,3,2 w/5s iso RP / 4-6 mid/wide grip backward pull

*slowww w/Snatch Grip (otherwise explosive w/normal grip as usual)




Abwheel FLR
x6 each, x8 each

Abwheel w/vest SS Plank w/vest
+40x6 / +40@10s/bird dog plank x3@10s each
+40x6 / +40@10s/bird dog plank x3@10s each




Gironda 45* Lat Rows (horizontal on stretch, arch on contraction)
50x8, 60x8, 60x8, 60x8, 60x8, 60x8, 50x8, 50x8, 20-30s rest

55lbs might be perfect, or maybe 60 next time...



Gironda Curls (lean away @ extension, lean in @ contraction)
65x10,6,6 RP


Crossbody Curls SS Hammer Curls w/3s peaks
40x8 / 35x10
35x10 / 40x8

[StinnerOzz]

LOWER / ABS



DB RDL: 60x8
SS Sissy Bench: x8
SS Calf raise off a step x30
SS Hollow Body holds: +25@30s


DB RDL: 60x12
SS Sissy bench: x8
SS Calf raise off a step x25 w/3s peaks
SS Hollow Body holds +25@30s



Gironda Sissy Squat,30-40s rest
40x8,8 drop 30x8,8,8,8,8


DB RDL, 30-40s rest
80x6,6,6,6,6




Calf raise off a step: +25x25 w/3s peaks
30s rest / +25x15 w/3s peaks / 45s stretch
30s rest / 10s iso/negative/stretch x4 @25lbs


Single Leg Seated Calf Raise
50x10,8,6,4, alternating no rest
SS both 70x10,8,6 RP



My back and delts are incredibly sore from this week's workouts. The 1x/week frequency is enjoyable right now, and I'm improving on dialing up intensity on top of volume. My legs are killing me right now and if that's any indication this leg workout will prove to be a great one as well.

A quick something for triceps tomorrow along w/some stuff for abs in between, and maybe biceps since they feel like they weren't even worked this week. That's pretty funny considering how sore my back is, but goes to show how greatly focused Gironda movements can be.

[StinnerOzz]

BONUS DAY - ARMS / ABS



OH cable Extensions (single arm/handle) SS DB Curls
20x20 each / 25x12
30x15 each / 25x15
50x10,5 each / 30x12



Roman Chair Crunch SS Side Twist
15 / 15 each side w/light red band
20 / 25 each standing +15 each bent



Cable curls iso/negative/reps
25 @ 20s/10s/5 - x5 total rounds



BTB Dips w/5s peaks
BW x10
+45x10
+90x5,5,4 RP
Better flexibility today, touched the ground on each rep.

[Cantplankwell]

UPPER #1 / PUSH


Weekend workout, don’t have to rush like a lunatic but also haven’t got all the time in the world. Let’s see what we get through…






Now off to skate w/my son while he does a triathlon of scooter, skating, and bicycle ������

Hey Stinner!

Love those weekend work outs! Sometimes I take a little too long tho between sets.

Good times with your son!, is he going to play hockey do you think?

Anyways great work goin on in here

Have a good one!

[StinnerOzz]

Hey Stinner!

Love those weekend work outs! Sometimes I take a little too long tho between sets.

Good times with your son!, is he going to play hockey do you think?

Anyways great work goin on in here

Have a good one!

Thanks bud! I've got my eyes on learn to skate/play sessions so hopefully he'll get at it soon. He can move right along, but I'm feeling like a LTS program (or combo that focuses plenty on both) will be the best bet for basics and mechanics since he won't listen to me how to "really skate".

[StinnerOzz]

UPPER #1 / PUSH


Incline Bench Cable Decline Angle Press (each side)
25x20, 35x15, 45x12


Guillotine Press
165x6, 155x6, 145x6, 145x6, 145x6, 145x6, 20-30s rest


Ring fly iso hold, as wide as I could, mid-range
@30s, @30s




Snatch Grip High Pulls
185x6, 205x4, 225x3, 245x3, 245x2




Cable Front Raise (both at once)
20x12
Iso/reps 20 @3s/3 reps x4 total
30x8


Cable Side Laterals
15x6 w/5s peaks SS straight reps x10
15x5 w/5s peaks SS straight reps x6



Ring Y Raise w/2s peaks
5, 5, 5, 5, 5 (between sets)



Had to skip triceps. Got unavoidably interrupted.

[StinnerOzz]

“All right, hi everybodyyyy”...this workout is in honor of John Meadows.



Wide Cable Rows 2s peaks
70x10, 90x10, 120x10


Single-arm Landmine Rows
50x10, 50x10, 45x10, 25x20


“Stretchers” - (Gironda 45* bent/stand-up pulldown) close grip
90x10, 110x8

SS 45* Landmine Linebacker Shrugs
90x15, 110x15

SS Seated Behind-the-head Plate Raise
35x12, 35x12

SS Decline Pullovers
60x12, 60x12




Incline Spider Curls
20x15, 20x20, 20x15


BB Curls
60x15 +8 half-reps
SS light red band curls x20 w/1s peak SS fast pump reps x15

[StinnerOzz]

LOWER / ABS



Landmine Single-Leg Squat SS DB RDL
BW x20 / 60x8
+25x15 / 60x8
+35x12 / 60x10

SS Calf Raise off a step
x25 3s peaks
+25x20 3s peaks
+35x20 3s peaks



Seated Calf Raise
70x8 +2 extra half reps @top
70x8 +2 extra half reps @top
21s @70, 70, 20s rest



Hanging Leg Raise SS Decline Rev. Crunch SS Bosu Crunch 2s peaks
15 / 10 / 10 +stretch
12 / 10 / 10 +stretch
Everything extra focused on squeezing abs




A2G Squats
155x5, 5s negatives +extra half reps @top*
135x5, 5s negatives +extra half reps @top*
Parallel 135x20
*SS Sissy Bench x8



Gironda Leg Curls: 30x6
SS Leg Extensions: 60x6, 3s peaks
SS Gironda Leg Curls: 30x6
SS Leg Extensions: 65x6, 3s peaks
SS Gironda Leg Curls: 30x6
SS Leg Extensions: 65x12, 3s peaks




Triceps, more abs, and some biceps tomorrow. Pretty boy day!

[StinnerOzz]

BONUS DAY - ARMS, ABS, CALVES



#3 Decline CG Bench SS Rope French Press
135x20 / 40x10
155x15 / 35x8
175x8
195x6 / 35x12
215x5


Cross-body DB Curls
30x12, 35x10, 40x8
40x10 SS EZ Curls: 90x5,3,1 RP w/3s negatives



Single leg calf raise
Step: 8,6,6 alternating no rest
Floor: +35x8,6,6 alternating, 20s rest

Calf Raise, step
Belt +90xF 3s peaks & negs SS straight x20
BB 155x15, 175x12,6,6 RP



Ring Pikes SS Gironda Vacuum
x8 / 20s
x8 / 20s

#4 Decline bar twist + crunch (twist to each side, extend to stretch+crunch upward = 1 rep)
x5, x5

Roman Chair Crunch SS Gironda vacuum
x15? / 20s



BTB Dips, 20s rest
+80x8,8,6

Cheat BB OH Extensions
95x6, 95x6

[Cantplankwell]

Thanks bud! I've got my eyes on learn to skate/play sessions so hopefully he'll get at it soon. He can move right along, but I'm feeling like a LTS program (or combo that focuses plenty on both) will be the best bet for basics and mechanics since he won't listen to me how to "really skate".

Try coaching for a couple of years if he ends up playing, I coached my son for two years. Except for a couple of the parents it was a lot of fun.

My two boys did not take any lessons initially when they put on skates...off they went. The one that played hockey went to a OHL kids day camp for a week in the summer (7 years old) with the local junior team. several of the star players were camp leaders, PK Subban was one of them, my boy did that for two summers . I actually signed up for the Adult fantasy camp the same team put on, it was a blast, learned a lot of good tactical stuff and puck management skills that stays with me to this day. My defence partner was one of the players that went on to play professionally for years, only played a few games in the NHL

Snatch Grip High Pulls
185x6, 205x4, 225x3, 245x3, 245x2

Thats just incredibly strong....do you get some pretty good bar speed doing these, and do you make good contant with your hip crease? Either way thats damn impressive

Have a great weekend!

[StinnerOzz]

Try coaching for a couple of years if he ends up playing, I coached my son for two years. Except for a couple of the parents it was a lot of fun.

My two boys did not take any lessons initially when they put on skates...off they went. The one that played hockey went to a OHL kids day camp for a week in the summer (7 years old) with the local junior team. several of the star players were camp leaders, PK Subban was one of them, my boy did that for two summers . I actually signed up for the Adult fantasy camp the same team put on, it was a blast, learned a lot of good tactical stuff and puck management skills that stays with me to this day. My defence partner was one of the players that went on to play professionally for years, only played a few games in the NHL

I was the same way, thanks to being good on roller skates/blades. First time ever on ice skates? I just flew! I know he'd benefit from actual skating coaching, he does great when he allows himself to listen. I assume most boys are like that. It's tough getting him to listen to me sometimes. I'd like to coach but I don't know if my patience is anywhere near where it needs to be. I'm so awful. I'd also get driven nuts if my fellow staff wasn't on board with teaching at what I felt was a proper clip. When he plays baseball and soccer half the time I have to ignore it because I can't believe they're not showing them this or that - and they end up having no clue about certain things - lol.

Thats just incredibly strong....do you get some pretty good bar speed doing these, and do you make good contant with your hip crease? Either way thats damn impressive

Have a great weekend!

The week where I noted how fast they went, they went FAST. That's why I felt I had to add some weight if I was going to stay in the rep range. I wish my traps would blow up from it, as that's the reason I'm doing these. I know I do them on push day, but the 2nd reason is for side delts and I do feel they're improving. Traps might not be bad after all, but they're not where I'd prefer them to be for my efforts and experience ya know? That's another big-time genetics-will-make-or-break-you muscle. Most the time that I do these, my hip crease is sore from the bump. I'd say that's pretty good contact and hopefully correct. From what I read when I learned these, that was (a) way to go.

[StinnerOzz]

A little different this week. Between tomorrow and Wed will be lower/abs and a day off, back+high pulls on Thurs, and Friday or Sat will be full body work or arms.



UPPER #1 / PUSH + some back work




Slight Decline #2 BB Press
155x15 (index finger on rings)***
175x10 (pinky on rings)
#3: 205x8 (index on rings)***

#3: 225x8 (index on rings)
SS High Pulley Cable Cross/Press: 35x12
SS High Pulley Dip Press: 35x6




Slight Incline #3 DB Press
60x4 (3 bottom partial/1 full/3 top per rep)***
60x4 (2 bottom/2 full/2 top per rep)

Straight reps
75x8 w/10s peak/neg/stretch on last rep***



***=SS Wide Pullups x8 SS Ring Y-raise x6




Incline Rack Skullcrushers
95x15,8,6,6,6 RP


Cable Front Raise (both at once)
Iso/reps 20 @3s/3 reps x4 total
Iso/reps 20 @3s/3 reps x4 total
35x5 drop 30x3 drop 25x3 drop 20x5



Cable Side Laterals
20x6 w/3s peaks 10s rest / straight reps x8
20x6 w/3s peaks 10s rest / straight reps x4

[StinnerOzz]

Had to skip lifting in the afternoon and didn’t have enough time in the evening to do my intended lower workout. So, a quick follow-up to back + high pulls, abs tacked on, and that’s that. Hope to do lower tomorrow, if not then Thursday for sure and I just won't hit them twice this week.





UPPER #2 / PULL




BB Rows, slow +huge focus on contractions
135x20, 155x12, 175x12, 195x8,
215x3,2,2, cluster set



Ring Pikes: x8
SS Gironda Vacuum @30s
SS Plate Overhead Crunch w/2s peaks: +45x8
SS Gironda Vacuum @20s




Neutral Grip Pulldowns iso/rep
140 @ 3s/2 - x8? Lost track
160 @ 3s/2 - x4,2 RP



Snatch Grip High Pulls
185x6, 205x4, 225x3, 225x4



Ring Pikes: x15
SS Plate Overhead Crunch w/3s peaks: +35x8
SS Gironda Vacuum @20s