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Old 07-26-2013, 09:46 AM   #571
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Quote:
Originally Posted by Hunterace View Post
Great work JD! Like the extra goals! Keep working hard!!!
Thanks, Hunter!

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Originally Posted by fenrisulfr View Post
Too many goals can interfere with each other. Good luck but prioritize.?
Yes. Exactly. I'm think 1-2 workouts a week just to give these areas some attention. The overall effort/intensity would be fairly low.

Quote:
Originally Posted by OneMorePlate View Post
Agree with Fen, it really depends on how you set it up and what your work days are demanding from you.
Like seeing you repping 225 again on bench, steady progress.
That's the other part...staying flexible schedule wise... this isn't something that I must do at all costs...only if it fits and doesn't interfere with the big lifts and recovery.

Quote:
Originally Posted by Off Road View Post
The goals look good. It would be easy to incorporate them into your workouts and leave your rest days for resting. And like Fenn said, prioritize. Mobility work as part of your warmups, pull-ups in place of another pull, grip work and conditioning as a "finisher." You get the idea. . .
Thanks. That's a good point. I may try them as a workout and then do just that; incorporate the best of the moves in the current MWF schedule.

Then there's always the chance I get lazy and do nothing.

Appreciate all the input. I will definitely NOT sacrifice the main program for any of this. There are days that I don't work and don't lift so this is something to keep me from sitting on my a$$ for a full day.
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Old 07-26-2013, 03:38 PM   #572
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I like it JD. I need to start working some conditioning back into my program, but I need to find something fun that I will enjoy doing.
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Old 07-26-2013, 10:13 PM   #573
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I like it JD. I need to start working some conditioning back into my program, but I need to find something fun that I will enjoy doing.
Thanks, KD.

Fun definitely makes it easier.

We'll see how it goes!
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Old 07-26-2013, 10:28 PM   #574
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Default So much for the DELOAD!

Warm up

DB Step ups with shrug

25x40

Toe Squat
BWx10+10


SQUAT (low-bar, med/wide stance, almost-parallel)
135x6
195x3
215x3
235x3
255x3
275x3

BBB JR. Squats
145x10
145x10
145x10

DB Rev Fly
15x15
15x15

DB Alternating Front Raise
12x15/arm
12x15/arm

Pendlay Row
135x5
195x3 (heavy?)
205x3
215x3
225x3
235x3 PR

Orbits
10x40

DB Lying Tricep Extensions
20x12
25x12
30x12
35x12
40x11

Dips
BWx10
BWx10

Comments
Went in thinking deload. Ended with a Pendlay Row PR.
Probably the lighter Mon/Wed made it happen.

Squats: 275 felt great. Very even and clean. Stuck with 3 drop sets instead of 4.

Pendlays: 235x3 is a PR for weight and reps! The rep quality was just ok, but I'm happy.
The old me would go for 245 next week, but the old me would also get injured next week!
Will now reset a little and add some reps up to 235 again.

DB tricep extensions: Added another rep. Should hit 40x12 next week. A lesson in patience!

Dips: Did 16 reps last week...did 20 reps tonight...triceps started to light up on the last few reps! About to turn on some growth!

Injuries, etc: Right ankle was still a little tight/sore but much improved. Left glute min/med was tightening up after the Pendlays. I expect my next massage (and more regular/frequent massages) will help me with progress going forward.
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Old 07-27-2013, 08:51 AM   #575
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I do that often, deload the main stuff and then destroy something else that doesn't usually get hit that hard. Congrats on the PR, that's a heavy row.
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Old 07-27-2013, 09:01 AM   #576
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I do that often, deload the main stuff and then destroy something else that doesn't usually get hit that hard. Congrats on the PR, that's a heavy row.
Seems likely to be what happened.

Will keep that in the toolbox for when I am approaching a PR in one of the other main lifts... plan a lighter week around it and keep a little extra in reserve.

Thanks!
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Old 07-27-2013, 11:47 AM   #577
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Now that is a beefy Pendlay. Well done.
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Old 07-27-2013, 03:32 PM   #578
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Old 07-27-2013, 04:03 PM   #579
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Great work JD! Congrats on the huge PR bud! Keep smashing!!!!!!
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Old 07-27-2013, 05:11 PM   #580
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Big time row JD!! Congratz
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