Thanks , bro. I'm always judging it by my belt in the gym . 3rd notch !!!
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Thanks , bro. I'm always judging it by my belt in the gym . 3rd notch !!!
Great squat bro, keep up the good work.
Good stuff bro, glad to have you here...thanks for sharing your journey bro.....
Thanks guys.
Trying to get back on track so I went back to the chiro today for a quick crack. Going for a Deep tissue this week also.
Cardio today was 9 holes of golf with my wife and a nice quicky on hole 5 :)
Oct 1st
Military Press ( 5,3,1+) 135x5 , 155x3 , 170x1+3 (4)
Standing Cable Rear Delts = 3x12 @ 50lbs
Dips = 12,15,15 @ BW
Chin Ups = 26 total ( 10,10,6 ) Didn't wait long enough for my third set ( maybe 30 seconds ) .
All in all it was a great workout . Afternoon workout due to night shift. Had a great sleep and feeling refreshed.
Oct 3rd
Deadlift : 5 x 345, 3 x 395, 1 x 440 ( plus 2 = 3 total reps )
I've never done sumo so I thought I would give it a shot. All warmups were done sumo then my working sets up to the last one of 395 then I had to switch to conventional. Sure seem a lot harder than covent , but I think if I keep at the sumo my numbers will climb as the ROM is shorter.
Rack pulls : 3x495 , 2x585 ( these have gotten weaker )
Back raises : holding a 35lb plate 3x12
Abs - Ax chops 2x15 @ 80 and hanging leg raises 2x8
RAW day.
Oct 7th
Deload week
Decline bench
DB and Cable Flyes
Tricep extension
DB curls
Squats 135x8 , 185x8 , 225x6 , 315x5
Leg curls
Leg extensions
walking db lunges
Sets and reps done mainly 2-3 NOTHING done over 60% of my max. nice fun workout.
Oct 9th - DELOAD-
Overhead shoulder press
3x15 @ 100
Front raise ( BB )
2x10 @ 45
BB rows
4x10 @ 95
Deads ( SLDL )
3x15 @ 135
Had to use whatever weights I had at work , so the load is very light.
Cardio - Walking -
New maxes for week 5 ( week 1 , 2nd phase )
Squat = 515 ( up 20lbs )
Bench = 295 ( up 10lbs )
Deadlift = 480 ( up 15lbs )
Military = 190 ( up 10lbs )
Starting off on Monday ( maybe Sunday ) with 75%,80%,85% of my maxes for week 5 .
Weight 233lbs
Oct 11th ( 4:30am )
Squat 3x5 @ 385,415,435 ( briefs only ) Last set I did one extra rep , but didn't get low enough at all . Other than that my reps were comp low.
1/4 squats ( two pins down ) - 500 x 5 , 570 x 5 , 655 ( unracked , took two steps back and then re-racked it , just didn't feel good )
Walking Lunges ( skipped , running out of time )
Abs - Hanging ab raises ( I like these because it's also working my grip )
Done at 5:20 am
I'm thinking about doing the IPC comp in November , not 100% yet as my company Christmas party is the night before. I wasn't planning on doing anything until next April with GPC , but I think this may be a good op for some more experience. I don't think my lifts are up any since my last meet , but it would great to do this and get in with some drug free competitors .