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Old 07-08-2013, 07:46 PM   #501
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Warm up

Bulgarian Split Squat
BWx20/side

One-Arm DB Press
30x30/side

Bradford Press
45x30


MP
95x3
105x3
115x3
125x3
135x3

BBB Jr. MP
75x10
75x10
75x10

Dead Lift
175x3
195x3
215x3
235x3
255x3

BBB Jr. Snatch Grip High Pull
75x10
75x10
75x10

BB Row (pronated grip)
95x12
95x12
95x12
95x12
95x12

Face Pulls
JCB1x10
JCB1x10
JCB1x10

Band Dislocations
#2x20

RDL
175x12

Stretch
stretching...

Comments
Right quad/ITB was tight on warm up when left leg was forward on BSS. No further issue during workout.

MP felt better. Repeated last week's weights and it felt right this time. Added some volume after.

DL felt great. Seems the most dialed in move overall. Added some volume to high pulls...had me breathing.

Put the ace bandage wrap on right forearm after DLs.

Swapped rows for curls. Needed more back work in general and I may move some bicep work to off days as part of forearm rehab.

The bands for face pulls were too light but I still got good rear delt contraction. Need to get MMC with mid traps next time.

RDLs were good. Dislocations felt a little better.
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Old 07-08-2013, 09:00 PM   #502
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That's a lot of good work JD! Glad the wheels felt good on MP!
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Old 07-09-2013, 08:31 AM   #503
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Really nice session. I like the BBB Jr., Do you use a higher than 50% percentage? I think 3 sets are perfect, at least I always felt that way when I was doing BBB.
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Old 07-10-2013, 03:33 PM   #504
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Quote:
Originally Posted by Off Road View Post
Really nice session. I like the BBB Jr., Do you use a higher than 50% percentage? I think 3 sets are perfect, at least I always felt that way when I was doing BBB.
Thanks.

My thought was to start at 3 sets and work to 5 sets... 3 could be the right number though!

For the MP, 50% was 67.5 lbs (and I have micro plates to hit that exactly) but I rounded to the nearest typical increment using 10s and 5s.

For the high pull I really want to hit my traps so speed and contraction is more important then actual weight. There's no way I'm using 50% of my DL for that! I can barely hang clean 135x1!
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BP:275, MP:185, DL:405, SQ:365, BF:10-12%, BW: 205 lbs.
Run the Tough Mudder Sep 6th & Fix shoulders!
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Old 07-10-2013, 08:15 PM   #505
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Warm up

Med Ball Push up (offset)
BWx15/side

Band-assisted Pull up
BWx15 front
BWx15 BTN


BBBP
135x10
175x3
185x3
195x3
205x3
215x3

DB Row (unsupported)
45x11/9
45x11/9
45x11/9
45x11/9
45x11/9

Trap Bar Calf Raise
165x20
165x20
165x20
165x20
165x20

BBB Jr. CGBP
115x12
115x12
115x12

DB Rev Fly
20x12
20x12
20x12

Pull Ups
BWx3
BWx3
BWx3

DB Chest Fly
25x20

DB Lateral Fly
15x20


Comments
Did half the planned reps on the warm up. Did a 5-mile mountain hike earlier and it's super-humid so it took a little out of me.

Bench was good. Middle sets hurt...added arm strap and some get 'er done and finished well. The CGBP was a little wobbly. Probably due to right arm and not having done them for a while.

Added a set for calves.

Will add a set of DB rows next week. I have been doing an extra rep with my left arm and one less rep with my right to see if it will even out the mass, strength and occasional neck/trap issues on my left side (over time).

Dropped prison rows for more rev flys and dropped jumping for pull ups. More of what I need.

Forearm aching after the WO. Next massage is in 1 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."
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Old 07-11-2013, 07:49 AM   #506
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Big time volume JD, making that massage worth it.
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Old 07-11-2013, 08:55 AM   #507
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Massage sounds good! Never had one but think it might do a world of good
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Old 07-11-2013, 09:51 AM   #508
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Did that take you two days to complete? Tons of work getting done.
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Old 07-11-2013, 12:19 PM   #509
jdmalm123
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one rep is plenty!
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Quote:
Originally Posted by EliteDreams View Post
Big time volume JD, making that massage worth it.
Thanks. Hell, yes... I'm so old it's a necessity, not a luxury!

Quote:
Originally Posted by KD5NFW View Post
Massage sounds good! Never had one but think it might do a world of good
I was a no massage guy because the few I had were always so weak and ineffective. Once I got hurt and found a therapist that actually got results (improved my performance) I was sold.

Preventative is ideal, but at least try it if you ever have a nagging injury...the quality of the therapist will matter!

Quote:
Originally Posted by Off Road View Post
Did that take you two days to complete? Tons of work getting done.
Haha. I think it was all under an hour, but it sure felt like three!

One rep at a time, brother, one rep at a time!
__________________
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 07-11-2013, 12:36 PM   #510
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Quote:
Originally Posted by jdmalm123 View Post
I think it was all under an hour
Dang! That's moving at a good clip.
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