Thanks for the comments!

Congrats on the bowling outing! While it's great to gain in the gym, improvements in day-to-day life really make this all worth it.

thanks - that is true.

I plan to bowl in a weekly summer no-tap league starting this Thursday. I'd kind of like to get back into a regular real league again if I can find the right team/place. I live > 30 miles from the last good league I bowled in, and almost all my bowling friends live far away now.

The few times I did pendlay rows I tried to keep more extension than you had fwiw.

Same as busto.

I'll keep the weight the same & go for more extension next time; although kpc said in the form check thread that I nailed the rows.

5/9

sumo DL
235*5*2

added 45 lbs of chainz
325+ x 3 x 2, 375+ x 5
all double overhand grip, no shoes

trap bar DL Sadiv set (as many reps as possible, but no less than 20, in 12 minutes)
450 x 1 x 25 - The last 5 reps were basically one set, then I stopped after 10 minutes. lol cardio?

face pulls
85*15*2

blast strap rows
10/ meh, enough of that for one day. I was spent.

mobility 6:24
weights 6:42
done 7:42

sumos:
http://www.youtube.com/user/pkrizrgd.../0/SRD0ct3fITw

I thought rows looked real good

cool, thanks


The day after the last workout, I got sick. At first I thought it was allergies, but I got chills & a fever & got achy all over. It wasnt just DOMS. I had some appointments yesterday, so I couldnt get any extra sleep. I took a nap yesteday late afternoon, took it easy all night, went to bed early, got up late today, and feel quite a bit, but not 100% better today. Extra sleep & rest is good for recovery - who knew?

I'm going to bowl tonight. I would probably skip working out if I had previously planned to lift today. I can sleep late again tomorrow, so hopefully that will allow me to feel well enough to work out tomorrow night.

5/14

overhead press
44x10, 75x5, 115x5, 130x3, 145x3
http://www.youtube.com/user/pkrizrgd?feature=mhum
fwiw, 145 is probably the most I've ever pressed overhead.

comments welcome

shoulder horn 5*15
standing 3way 5*15
side lying abduction 5*15
concentric/eccentric external rotation 5*15

If anyone is interested, here are the side lying abduction & concentric/eccentric external rotations. http://www.youtube.com/user/pkrizrgd.../2/GmKOJXWmRSc My form is pretty bad with the left side on the c/e ERs because of that tight muscle behind my shoulder that restricts that part of the movement.

face pulls
85*15*2

renegade rows
50*10 per side

standing one arm cable rows
65*15, 75*15

mobility 4:38
weights 4:50
done 5:38

I cut it short because I'm still not feeling 100% - a bit sick still.

Form looks solid, although hard to tell if elbows are rotated forward enough from that angle it looks good. Looks like you're cheating depth a little, bar should go down on the top of the muscle belly.

as far as depth, I probably lack flexibility for going much lower.

The results of that workout werent so good. The muscles in my upper traps and all around my left shoulderblade are all knotted up. Also my left pec has some serious **** going on in it that I cant get rid of. I rolled the **** out of all it last night with a pvc pipe and a lacrosse ball, and had the wife take the DMS to that area twice today. That helped. Also I did this:

scap. wall slides 15
dynamic blackburns 15
split stance rotation 15
quadrupled rotation 15
DMS all over everything I can reach myself
supine straight leg raise 10
side lying hip abduction 10
supine bridge 10
clamshells 10
ankle mobs 10
goblet squats 44*10

pnf D2 flexion
30*15, 25*20
This is my favorite core exercise. My posture improves immediately after doing these. I did lower weight/higher reps to get the blood flowing through the areas that are tight.

tall kneeling cable lift
25*20*2

no money with band 10

various stretching

I hope I wake up tomorrow & this tightness is gone. I want to squat tomorrow. I didnt think heavy back squats would have been a good idea today.

Being sick and knotted up sucks. Gl today!

True. Get well soon Cha!

thanks - its similar to, but not as bad as, stuff that's happened before. It isnt great so far this morning, but its definitely better than yesterday.

This is a good link for fixing shoulder stuff: http://ericcressey.com/shoulder-hurts-start-here

SiQ, you should read that & watch the vids imo^

5/16

box squats - 14" box
44x10, 145x8, 195x5, 235x3, 285x5, 325x3, 360x2
http://www.youtube.com/user/pkrizrgd?feature=mhee

RDL
145x10, 235x5, 325x5, 375x5

front squats
44x10, 145x5, 195x5

MB slams
15x10

soft tissue - I spent about 45 minutes today trying to be sure to get the hips, hammies, quads & especially the left shoulder rolled really well. They all felt pretty good during the workout.

mobility 6:41
weights 7:04
done 8:36

Took my time lifting and did a lot of DMS on the hips before hitting the RDLs. That always makes the low back feel better/looser. I didnt go super heavy or lots of reps tonight because I didnt feel all that strong. I definitely feel like I'm over whatever sickness I had, but I feel like it took something out of me. The bright side is I got more than 1 rep at 360 on the box squat despite feeling somewhat weak. I could have got one more rep for sure, but I figured WIM might do more harm than good right now, considering the shoulder issue & the small layoff from being sick, so I played it safe. This was my 5/3/1 day. I'm planning for a PR (425 or more) standard squat next week.

Oh yeah!

Nicely done. Seems like a really good approach after being quite sick. I've found in the past that depending on what kind of sick I am, overdoing it physically can really just prolong 100% recovery and I end up being "a bit sick" for way too long.

yeah, I've relapsed and made myself way sicker by working out too hard before.

5/17

bench press
44*20, 145*10, 195*3, 215*5, 245*3, 270*5
This was 5/3/1 day. Next week I'm deviating from the program and doing ~280 for amap. I am tentatively planning to up the weight on my last set by 10-15 lbs each week until I hit a 1RM. I think this will work much better than what I tried last cycle. If this doesn't get me to 310+ in a few weeks, I'm going to go back to something similar to what I did to get to 320 a long time ago.

BB row
44*10, 145*5, 195*5, 235*5

blast strap pushups
12 @ bw, 10 reps +45 lbs of chains, 8 reps with a 45 lb plate sliding all over my back
I got my wife to put chains on my back for the second set, but she didnt like handling them so I had her put a plate on me instead for the last set. She had to hold it on me to keep it from falling off. I need a stronger training partner for bench day (paging Yugo).

chins
8 7

pnf d2 flexion
25*15, 30*12

tall kneeling cable lift
30*12*2

mobility 6:11
weights 6:32
done 7:55

Was delayed a bit because of watching the Wolves get raped again in the NBA lottery. Not once in their history have they picked at a position higher than what they were supposed to (by record). Seemingly every year they are one pick away from getting a great player. rigged imo.

Press looked good to me and so did the box squats. I'll prob switch to those until I get over my current fear of squats.

Cha --

Look at the bright side -- at least Kahn (probably) won't be able to pick another PG . . .

If he would make the right pick once, I'd be happy. I dont care what position the guy plays.

Thanks Busto.

A couple new additions:


That bench is sweet - super solid & nice padding.

Both look cooler than I expected.

Brag: I get to test drive them this weekend, . I'm not sure I'll have anything additional to say at that point but if so I'll do a mini-TR or something for the lulz.

My mini tr:

The massage table is definitely more solid than the last one, but not built like a tank or anything. It should last longer than the last one (a year and a half).

I just did some warmups on the bench and it is rock solid & very comfortable. It rolls around easily as well. Everything about it is top notch - its like the best quality ones you'd see in a commercial gym. Its actually quite a bit better than anything the Golds Gym by my house has. I cant wait to do heavy bench presses on it.