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Old 03-11-2013, 05:52 PM   #301
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Not as breezy as last week's squat session, but a really good session!

Going to leave the warm up the same...advancing those moves would only take away from the work sets.

With the military press PR, I will back off and try to double or triple with that weight...

Warm up
Trap Bar DL - 165x10
BTNP - 45x10, 65x10
Prison Row - BWx10
Suitcase DL - 135x3/side
Uni DB Press - 20x20/side
Lateral DB Fly - 12x20


Dead Lift
205x3
225x3
235x3
245x1
255x1
265x1 Felt good, not heavy!

Military Press
105x5
125x5
135x3
145x3
155x1
165x1 PR !!! ...A slow, heavy PR.

Pendlay Row
135x5
145x5
155x5
165x3
175x3
185x3 felt better than the 175 last week!

DB Lying Tricep Extensions (Jesus told me I had puny triceps)
15x20
20x20
15x20
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Old 03-11-2013, 06:02 PM   #302
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I like everything about this w/o jd.

I'm sure you could go heavier on the MP's if you did them on their own. The upper back and lats take a hit with the Deads.

Nice job buddy.
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Old 03-11-2013, 06:09 PM   #303
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Quote:
Originally Posted by dossas View Post
I like everything about this w/o jd.

I'm sure you could go heavier on the MP's if you did them on their own. The upper back and lats take a hit with the Deads.

Nice job buddy.
Thanks!

Yeah, I had the thought of swapping MP with Bench to see if it showed in the lifts...still really happy though since it's around 10 years since I did MP with 155, so the return to prior and a PR was relatively quick.

When my benching, rowing and pull ups return to prior levels, it should also help my MP. I'm in no rush though and just happy to be back in the groove of training again!
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Old 03-11-2013, 06:16 PM   #304
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I know it might be heresy to say this on this sight, but I personally enjoy doing MP's over benching.

Although, I do think of upper body exercises in the horizontal and vertical planes. Getting better in all those exercises will have positive/beneficial effects on eachother.
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Old 03-11-2013, 06:44 PM   #305
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Quote:
Originally Posted by dossas View Post
I know it might be heresy to say this on this sight, but I personally enjoy doing MP's over benching.
Me too...Even worse, I prefer one-arm DB pressing over BB!!!
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Old 03-11-2013, 06:58 PM   #306
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Whats that.....a PR, best training feedback.
Expect there be many more pr's posted up in the following weeks.
Nice Work JD!
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Old 03-11-2013, 08:58 PM   #307
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Quote:
Originally Posted by jdmalm123 View Post
With the military press PR, I will back off and try to double or triple with that weight...
you'll kill it in no time

Quote:
Dead Lift
205x3
225x3
235x3
245x1
255x1
265x1 Felt good, not heavy!
nice progression. never did 3x3 then 3x1. i like that a lot for deadlifts; bet we'll see those singles go up pretty quickly.

Quote:
Military Press
105x5
125x5
135x3
145x3
155x1
165x1 PR !!! ...A slow, heavy PR.
damn, not just the PR but the whole workout is beastly! big MP power, bro

Quote:
Pendlay Row
135x5
145x5
155x5
165x3
175x3
185x3 felt better than the 175 last week!
crazy Pendlays as usual!

Quote:
Originally Posted by dossas View Post
I know it might be heresy to say this on this sight, but I personally enjoy doing MP's over benching.

Although, I do think of upper body exercises in the horizontal and vertical planes. Getting better in all those exercises will have positive/beneficial effects on eachother.
i agree. about a year and a half ago i stopped doing flat bench altogether and did inclines instead. this was for about 8 months. when i finally returned, i couldn't believe how easy flat bench felt! it was during this period when i did my all time best flat benching; i attribute it 100% to all those inclines.
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Old 03-11-2013, 09:28 PM   #308
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Quote:
Originally Posted by OneMorePlate View Post
Whats that.....a PR, best training feedback.
Expect there be many more pr's posted up in the following weeks.
Nice Work JD!
Yeah, one PR since Jan and I'm still excited.

Quote:
Originally Posted by SecondsOut View Post
you'll kill it in no time

nice progression. never did 3x3 then 3x1. i like that a lot for deadlifts; bet we'll see those singles go up pretty quickly.

damn, not just the PR but the whole workout is beastly! big MP power, bro

crazy Pendlays as usual!

i agree. about a year and a half ago i stopped doing flat bench altogether and did inclines instead. this was for about 8 months. when i finally returned, i couldn't believe how easy flat bench felt! it was during this period when i did my all time best flat benching; i attribute it 100% to all those inclines.
Thanks.

I was DL'ing 2x per week, so I wanted enough volume to stay on trac but keep the emphasis on strength...the 3x3 is really warm up and the 3x1 is where I'm pushing my lift back up toward my old PR of 405.

I appreciate the comments. I guess the MP and Pendlays are decent. I think they are important moves and I worked hard to get them up to par. Considering my spin history, it's a big deal for me!

I've also had long periods without horizontal pushing. That, plus an overall 2 years of minimal training, and I'm getting right back into it with good momentum.
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Old 03-11-2013, 10:22 PM   #309
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Great work and sweeetttt OHP PR. Keep up the good work!
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Old 03-12-2013, 09:58 PM   #310
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Worked 11+ hours today. Carried over 2000 lbs of steel shelves and display cases....


Slight increases...

Warm Up
Jumping Jacks x 50
Rotation x 50


Pull Ups (intraset)
Chin up: BWx6
D-handle: BWx6
Pull up: BWx6
Wide Pull up: BWx6
Wide BTN Pull up: BWx6

Sledgehammer
Chop. 4# hammer x 30/side.

DB Farmer's Carry
55# x 55 paces

6" Tire Jumps
50
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