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Old 04-30-2013, 07:51 PM   #1371
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Ooh Boy, I need to get me a ladder. Nice work.
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Old 05-01-2013, 12:36 PM   #1372
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Originally Posted by Off Road View Post
Ooh Boy, I need to get me a ladder. Nice work.
No need for a ladder, I draw mine on the street with side walk chalk.

I will probably purchase a ladder at some point
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Old 05-01-2013, 05:28 PM   #1373
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Wednesday ME OHP
Felt really good today, very focused and crushed it. My weight on OHP was not great, but it can only get better. Have not used fat grips for a while, completely different movement

Standing OHP w/ fat gripz
95x2x3
135x3
155x1
175x1
195x1
200x1, this was a grind
115 x 18
Happy with my back off set, need to do more strict press. Been focusing on push press lately.

Bench Press w/ Cambered Bar
*pause 1 inch off chest
135x2x5
185x5
205x5
225x3x5
These were very challenging. I will keep these through this cycle.

Swiss Bar Skull Crushers
45x8
85x3x8
I like the way these hit the tris

Lateral Raise
15x15
20x 15
25 x 15
Good burn

Push downs
Fat Grip x 150 x 2 x 15
light band x 2 x 15
single arm mini band x 2 x 15
I liked this sequence a lot

Pull Ups
BW x 10 sets x 8 reps
These were done in between sets and exercises. I like to pull my shoulders back after pressing.

Very happy with this session, things are moving in a good direction. I am going to start tracking my assistance more in a notebook, so I can check it at the gym. This will force me to use the same exercises and progress.

Tomorrow is speed deads. Going to stick with 4 mats and add some band tension. Planning on using 225 with bands. Will focus on technique and do a bunch of singles.
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Old 05-01-2013, 06:50 PM   #1374
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Great work Jeremy! Strong work all around! I saw only good notes and 0 mention of your back awesome!!!
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Old 05-01-2013, 07:06 PM   #1375
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Great work Jeremy! Strong work all around! I saw only good notes and 0 mention of your back awesome!!!
Thanks hunter, the back felt good today. Finally.

I am starting to work on hip mobility. I am putting time in as dr Kelly starrett says. Yesterday I spent a lot of time just sitting in a full squat, very painful. Tonight more hip work
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Old 05-01-2013, 07:08 PM   #1376
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Big day there pal, nice numbers on the OHP and the Bench. Chins are a must for every upper body day...
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Old 05-01-2013, 10:28 PM   #1377
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Big day there pal, nice numbers on the OHP and the Bench. Chins are a must for every upper body day...
Thanks man, I started doing my back work on deadlift day per the cube method but I throw in pull ups whenever
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Old 05-02-2013, 08:19 AM   #1378
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No need for a ladder, I draw mine on the street with side walk chalk.

I will probably purchase a ladder at some point
Good tip, don't know why I didn't think of that. I've done that for 5 dot drills and hop-scotch, not sure why it didn't dawn on me to do ladders that way. Getting old I guess.
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Old 05-02-2013, 09:34 AM   #1379
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Thursday speed Deadlifts
Good session today, pain free. I have been doing hip mobility work at night, my hips are a little sore but starting to loosen a bit. Good start.

Deadlifts off 4 mats
135 x 2 x 3
225 x 3 x 3
Add light band
225 x 10 singles
10-15 seconds rest
This is the first time Ina while I have been able to do reps of Deads without any discomfort.

Hip thrusts barbell
BW x 2 x 10
45 x 8
135 x 3 x 8
Single leg
BW x 1 set x 10 each leg

Chest supported DB rows
60s x 16,15,15
Lats were sore form all the pull ups yesterday, so I went high rep

Band pull a parts
Mini x 3 x 20

Hammer curls
25s x 3 x 20
Deep burn

Happy with this session. I did not think the hip thrusts did much until my glutes started shaking. Looking for some big progress on these. I will stick with 4 mats next week for reps to finish this cycle. Then I can get serious about Deads again.

Really focused the last couple days, time to get stronger
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Old 05-02-2013, 09:37 AM   #1380
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Glad the hip is doing well.
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