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Old 08-04-2013, 07:50 PM   #621
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Hang tough hombre, that's a lot of hard work.
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Old 08-05-2013, 09:38 PM   #622
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Warm up

Bulgarian Split Squat
BWx10/side
BWx10/side

One-Arm DB Press
30x10/side
30x10/side

Bradford Press
45x30


Military Press
95x3
125x3
135x3
145x3
155x3
165x3 ... Rep PR!

Dead Lift
155x3
205x3
225x3
245x3
265x3
285x3

BBB Jr. BTN Press
85x10
85x10
85x10

RDL
205x12

Snatch grip high pull
85x10
85x10
85x10

>> superset with <<

BB Row (pronated grip)
135x10
135x10
135x10

COMMENTS
MP rep PR! A little slow/heavy, but all 3 reps were clean.

DL felt moderate but manageable. Still have to add 121# to the bar for a PR.

Thought about what OR said about accessory work.
While I need some and enjoy it, the volume will have to diminish as I approach PRs in all areas.
To wit, I lightened up the warm up reps a tiny bit and dropped 4 total sets of accessory work.
I also made sure to do the heaviest work first then the accessory work.

BTN press is good. Shoulders are mobile and reps are strict.

RDL felt a bit heavy, so I will probably add reps over sets with 205 until it feels lighter.

Alternating BB rows with high pulls was good. My upper traps and across my upper back were buzzing after each set.

Shoulder dislocations are always fatiguing, but they went well and feel good to do.

Did not feel much tightness, soreness, etc. 90-minute massage tomorrow!
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Last edited by jdmalm123; 08-05-2013 at 09:41 PM.
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Old 08-05-2013, 09:59 PM   #623
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Big OHP JD. That has to feel awesome.
Your training is largely dependent on your ability to stay on top of hydration & plenty of fuel.
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Old 08-05-2013, 10:08 PM   #624
jdmalm123
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Quote:
Originally Posted by OneMorePlate View Post
Big OHP JD. That has to feel awesome.
Your training is largely dependent on your ability to stay on top of hydration & plenty of fuel.
It did.
The first rep was harder than the last 2!
Gives me confidence about getting a BWx1 press by the end of the year.
Guess I should add that to my goals!

You're right.
I worked 10 hours, but ate and drank consistently today.
Also, had a pre-WO beer, then my pre-WO mix and sipped a little gatorade before the big sets.
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Old 08-06-2013, 08:14 AM   #625
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Great work JD! Congrats on the PR! Never doubted that I'd see that, hoped you'd go for a heavier single though(I know you said you wouldn't )! Keep smashing!!!!!!
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Old 08-06-2013, 10:25 AM   #626
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Nice press. Smart adjustment. Not sure about that preworkout beer, but 90 massage is all win.
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Old 08-06-2013, 12:24 PM   #627
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Well done on the PR man, moving up.
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Old 08-06-2013, 02:14 PM   #628
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Strong OHP JD!! That's a lot of reps on RDL and row
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Old 08-06-2013, 07:38 PM   #629
jdmalm123
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Quote:
Originally Posted by Hunterace View Post
Great work JD! Congrats on the PR! Never doubted that I'd see that, hoped you'd go for a heavier single though(I know you said you wouldn't )! Keep smashing!!!!!!
Thanks for the confidence. Hunter!

Trust me, it definitely went through my mind to go for a heavy single, but it wasn't the day. Sticking to the plan!

Quote:
Originally Posted by MikeM View Post
Nice press. Smart adjustment. Not sure about that preworkout beer, but 90 massage is all win.
Thanks, Mike.

Small tweak, but it did seem smoother overall.
Maybe it didn't help but, let's just say, the beer didn't hurt!

Quote:
Originally Posted by nacho View Post
Well done on the PR man, moving up.
Thanks! Nothing beats quantifiable progress!

Quote:
Originally Posted by KD5NFW View Post
Strong OHP JD!! That's a lot of reps on RDL and row
Thanks, KD.

The RDLs should be better... back in the day, I used to lose count rowing 135... working toward that again!
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Old 08-07-2013, 09:16 AM   #630
jdmalm123
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Loaded a bunch of TVs into a truck yesterday then got my massage!

Massage was effective...hit lot of areas. Feel sore today in a few spots, but it's the soreness that is part of healing.

No work today, so I expect good things with bench press later!
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