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Old 05-05-2014, 09:49 PM   #1301
jdmalm123
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Warm up: 6# Med Ball for various moves

MILITARY PRESS
Bradford x 20
95x1
100x1
105x1
110x1
115x1
120x1
125x1
130x1
135x1
140x1

PULL UP
BW x 23 singles (superset with presses and squats-added as an afterthought)

SQUAT
135x1
145x1
155x1
165x1
175x1
185x1
195x1
205x1
215x1
225x1 (planned stopping point)
235x1
245x1
255x1 (legs were fine but didn't want to push my luck)

3" RACK PULL
135x1
225x1
315x1
405x1 doh
405x1 mixed
405x1 mixed
405x1 doh

SIDE BEND
45x5/side x 6 sets

GRIPPER
Gx50
Sx40
Tx20

Neck Headstrap - Lateral Flexion
10x10
10x10

Weighted hangs
45 x15 seconds

Comments
Presses felt good. Pull ups were thrown in to keep the shoulders balanced. Very confident about beating my 175x1 PR this year.

Squats felt great. Even with some minor tension in my left adductors, they were solid. Really focusing on deep breath, chest up, look up cues. Feeling the weight is really on my legs and not my back.

The first 3"Rack Pull with 405 was DOH and was rolling out of grip a little. No issues with mixed grip. Tried DOH again for 4th set....still rolling but no worse and I was able to hold it. Mixed grip is stronger but I prefer DOH pulling.

Gut, grip and neck work was all mild.
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Run the Tough Mudder Sep 6th & Fix shoulders!
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Old 05-06-2014, 01:23 AM   #1302
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Quote:
Originally Posted by jdmalm123 View Post
Warm up: 6# Med Ball for various moves
MILITARY PRESS
Bradford x 20 95x1 100x1 105x1 110x1 115x1 120x1 125x1 130x1
135x1 140x1

PULL UP
BW x 23 singles (superset with presses and squats-added as an afterthought)

SQUAT
135x1 145x1 155x1 165x1 175x1 185x1 195x1 205x1 215x1
225x1 (planned stopping point) 235x1 245x1
255x1 (legs were fine but didn't want to push my luck)

3" RACK PULL
135x1 225x1 315x1 405x1 doh 405x1 mixed 405x1 mixed 405x1 doh

SIDE BEND 45x5/side x 6 sets
GRIPPER Gx50 Sx40 Tx20
Neck Headstrap - Lateral Flexion 10x10 10x10
Weighted hangs 45 x15 seconds
Lots of work was done in this session JD ... Strong working on almost all the lifts buddy ... Any specific reason to sticking to single reps ... ? Looking and getting strong with each session ... keep smashing teh wts. brother ...
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Old 05-06-2014, 08:43 AM   #1303
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Your training is really taking off JD!! Looking really good
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Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 05-06-2014, 09:02 PM   #1304
jdmalm123
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Quote:
Originally Posted by ravimolasaria View Post
Lots of work was done in this session JD ... Strong working on almost all the lifts buddy ... Any specific reason to sticking to single reps ... ? Looking and getting strong with each session ... keep smashing teh wts. brother ...
Thanks....I'm near the bottom of my abilities in all except DLs so, if al goes well, the weights may actually be something in a few months!

The single reps come from reading Brooks Kubik and being old!
They are working since I'm already handling more weight than I expected per session and it's not as fatiguing in the recovery sense.



Quote:
Originally Posted by KD5NFW View Post
Your training is really taking off JD!! Looking really good
Thanks! I'm in a good groove despite the non-gym turmoil around me! That includes training 4-5 days per week vs. 3 days and on reduced calories for most of the week.
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Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."

Last edited by jdmalm123; 05-06-2014 at 09:13 PM.
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Old 05-06-2014, 09:12 PM   #1305
jdmalm123
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one rep is plenty!
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Warm up: various moves with 6# med ball

High Pull (from floor)
105x1
110x1
115x1
120x1
125x1
130x1
135x1
140x1
145x1
150x1

Sledgehammer Forearm Lever
4# hammer x 5 hand widths x 10 rotation
4# hammer x 5 hand widths x 10 radial deviation
4# hammer x 5 hand widths x 10 ulnar deviation

Sprint Prep
side shuffle x2
backwards run x2
crossover x2

Reverse Grip Fat Bar Curl
30x5
40x3
50x3
60x3
70x3

Bench Dips
BWx10
BWx10
BWx10
BWx10
BWx10

Comments
Groin is 99.3%.

Right shoulder felt a little tight after yesterday's heavier pressing. Seems to hurt on external rotation. Will try some targeted rehab for a fix.

High pulls slowed down a tiny bit as weight was added, but then the last two sets were faster. I think it had more to do with focus than weight.

5 hand widths on the lever moves was challenging. Will repeat.

Sprint prep moves get me breathing but they feel good. I should probably start sprinting soon!

A little bit of arm/grip work.

Got a SLINGSHOT and did dome push ups with it... size XL fits very well and works very well. Will test it on Friday's bench work. Also got some strength bands and some Rogue Bar collars.
__________________
Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 05-06-2014, 11:45 PM   #1306
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Quote:
Originally Posted by jdmalm123 View Post
Warm up: various moves with 6# med ball

High Pull (from floor)
105x1 110x1 115x1 120x1 125x1 130x1 135x1 140x1 145x1 150x1

Sledgehammer Forearm Lever
4# hammer x 5 hand widths x 10 rotation
4# hammer x 5 hand widths x 10 radial deviation
4# hammer x 5 hand widths x 10 ulnar deviation

Sprint Prep side shuffle x2 backwards run x2 crossover x2
Reverse Grip Fat Bar Curl 30x5 40x3 50x3 60x3 70x3
Bench Dips BWx10 BWx10 BWx10 BWx10 BWx10
Strong session JD ... Keep up the great work brother ...
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Old 05-07-2014, 01:04 AM   #1307
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strong sessions JD.
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Old 05-07-2014, 09:51 PM   #1308
jdmalm123
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one rep is plenty!
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Quote:
Originally Posted by ravimolasaria View Post
Strong session JD ... Keep up the great work brother ...
Quote:
Originally Posted by kitarpyar View Post
strong sessions JD.
Thanks, guys...

Strong or nothing!
__________________
Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 05-07-2014, 10:03 PM   #1309
jdmalm123
jdmalm123
one rep is plenty!
Less is More
Max Brawn
Points: 12,882, Level: 74 Points: 12,882, Level: 74 Points: 12,882, Level: 74
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jdmalm123's Avatar
 
Yeti Sports 1 Long Ass Shot Champion!
Join Date: Jan 2010
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Reputation: 397380
jdmalm123 is an elite memberjdmalm123 is an elite memberjdmalm123 is an elite memberjdmalm123 is an elite memberjdmalm123 is an elite memberjdmalm123 is an elite memberjdmalm123 is an elite memberjdmalm123 is an elite memberjdmalm123 is an elite memberjdmalm123 is an elite memberjdmalm123 is an elite member


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L-Flye 10x10
L-Flye 12x10

UNILATERAL DB OH PRESS
15x3
20x3
25x3
30x3
35x3
40x3
45x3
50x3
55x3

BENT OVER DB REAR DELT ROW
10x10
12x10
15x3
20x3
25x3
30x3
35x3
40x3
45x3
50x3
55x3

SQUAT
135x1
145x1
155x1
165x1
185x1
195x1
205x1
215x1
225x1
235x1
245x1
255x1
265x1 (legs were fine but didn't want to push my luck)

HANGING KNEE RAISE
BWx15

WRIST ROLLER
15 x extension
15 x extension
15 x flexion
15 x flexion

GRIPPER
Gx50
Tx20
1x3

Neck Headstrap - Extension
10x20

Comments
Had a buddy training with me so there was a little distraction. Joints were a little achy due to weather (tornado warnings and hail).

Workout was solid regardless.

DB presses and rows weren't really challenging, but I think I need a lighter day anyway.

Squats ended heavier than Monday and felt just as good.
__________________
Personal goals:
BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
"If you're not taking any risks, don't expect any rewards."
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Old 05-08-2014, 01:59 AM   #1310
ravimolasaria
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Quote:
Originally Posted by jdmalm123 View Post
L-Flye 10x10
L-Flye 12x10

UNILATERAL DB OH PRESS
15x3 20x3 25x3 30x3 35x3 40x3 45x3 50x3 55x3

BENT OVER DB REAR DELT ROW
10x10 12x10 15x3 20x3 25x3 30x3 35x3 40x3 45x3 50x3 55x3

SQUAT
135x1 145x1 155x1 165x1 185x1 195x1 205x1 215x1 225x1 235x1
245x1 255x1 265x1

HANGING KNEE RAISE BWx15
WRIST ROLLER 15 x extension 15 x extension 15 x flexion
15 x flexion

GRIPPER Gx50 Tx20 1x3
Neck Headstrap - Extension 10x20
Superb progression on Squats JD ... great session overall ... keep killing it mate ...
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