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Old 10-14-2010, 05:44 PM   #41
jdmalm123
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Default THU: OH Pressing & Squats

Squat: 155x5 (+20)
Bilateral DB Press: 25x25

Squat: 205x8
Unilateral DB Press: 40x15

Squat: 215x7
Unilateral DB Press: 50x8

Squat: 225x6
Unilateral DB Press: 60x6

Squat: 235x5
BB Push Press: 125x8**

Squat: 245x4
BB Push Press: 145x4

Heaviest Squat: 245x4


Another 100 lbs and I roughly match my best 4RM Squat.

Pressing is good. May have to add a tiny bit of light warm-up work.

The DB presses are one-arm snatches from the ground to start.
The push presses are also cleaned from the floor. Cleaning the 145# PP was a bit slow!
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Old 10-19-2010, 04:49 PM   #42
jdmalm123
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Default TUE: Chin-ups/Pull-ups & Dead-lifting

DL: 185x5
Pull-up Med: BWx9

DL: 245x6
Pull-up Wide: BWx9

DL: 255x5
Chin-up Close: BWx10

DL: 265x4
Chin-up Med: BWx10

DL: 275x3
Pull-up Mixed: BWx6+3

DL: 285x2
Pull-up Mixed: BWx6+3

Alt D-handle Pullups: BWx6

TOTALS
Pull/Chin Reps: 62 (+10 reps, 7 sets**)

Heaviest DL: 285x2


**Couldn't get the scheduled reps on the last 2 sets of mixed grip chins. Added the D-handle to get my RDA.

I may have one more weekly 15 lb. jump on the DLs. Or, I may drop the 6 rep set and try a slight reset. We'll see...

Still eating relatively light.
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Old 10-19-2010, 04:53 PM   #43
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Nice place, mind if I look around?

I'm going to drink some of your scotch, want some?
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Old 10-19-2010, 05:31 PM   #44
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Nice place, mind if I look around?

I'm going to drink some of your scotch, want some?
Ha ha, cool!

Help yourself!

What have you been up to?!
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Old 10-19-2010, 05:50 PM   #45
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Working, Family stuff, working, Family stuff, working, family stuff, working, family stuff, working, family stuff, working, family stuff, working, family stuff, working, family stuff, working, family stuff, working, family stuff, get fed up with dealing with everybodys crap, come back to MAB, and in one day feel better being around these guys again.

Think I'm finally ready to try and exercise again. Been having a beotch of a time with my body feeling like crap. Gonn a get back to gymnastic based program and start light. 3x a week.

Gotta go take a flight tomorrow, and then I'll have some days off. The next two months will be real heavy working as much OT as I can get.
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Old 10-19-2010, 06:02 PM   #46
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Man im likin this program, GL WATS UP MAN ITS BEEN AWHILE IVE BEEN HERE RUNNIN 5/3/1 YOU HAVE MISSED SOME GOOD LOGS, welcome back, Jdmalm im sure your gonna make good gains on this program
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Old 10-19-2010, 07:15 PM   #47
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Originally Posted by glwanabe View Post
Working, Family stuff, working, Family stuff, working, family stuff, working, family stuff, working, family stuff, working, family stuff, working, family stuff, working, family stuff, working, family stuff, working, family stuff, get fed up with dealing with everybodys crap, come back to MAB, and in one day feel better being around these guys again.

Think I'm finally ready to try and exercise again. Been having a beotch of a time with my body feeling like crap. Gonn a get back to gymnastic based program and start light. 3x a week.

Gotta go take a flight tomorrow, and then I'll have some days off. The next two months will be real heavy working as much OT as I can get.
Hey, that's what it is. Sacrifice for the next generation! Glad you took a minute to check in.

You may feel injured, and the tendency is to avoid ALL activity, but I keep finding again and again, the right dosage of exercise is medicinal. Not just mentally, also physically. You have to remind the body what "normal" is by pushing it short of injury or even failure. You can recover and improve without ever going crazy. Then, one day, you're 99% and ready to rock!

Quote:
Originally Posted by CoopDawg View Post
Man im likin this program, GL WATS UP MAN ITS BEEN AWHILE IVE BEEN HERE RUNNIN 5/3/1 YOU HAVE MISSED SOME GOOD LOGS, welcome back, Jdmalm im sure your gonna make good gains on this program
Thanks, Coop. I think once I get closer to my prior 1RMs, it should really do something. I feel good and am looking a little better in the mirror (at least when pumped!).
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Old 10-23-2010, 06:19 AM   #48
jdmalm123
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Default WED - Walk

Late post, but had some thinking to do on Wed and went for a 10-mile walk (3 hours).
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Old 10-23-2010, 06:23 AM   #49
jdmalm123
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Default THU: OH Pressing & Squats

Since Wed's walk was in brand new combat boots (I also ran a couple of the last few miles) my feet, shins and calves were toast. That and I still had stuff on my mind, so the Thu WO was minimal and I didn't make it up on Friday as intended. I am adding a Sat WO, which I will do later today after the weekly Philosophy class I take in NYC.

Thu

Bilateral DB Press: 30x25

Unilateral DB Press: 45x15

Unilateral DB Press: 55x6

I could tell I was off since all of that felt heavy. Strange how the mind a affects the body...
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Old 10-23-2010, 06:31 AM   #50
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Very good looking workouts jd, i like this concept. Keep on smashing!
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