^baller

bowler

I went to Smalley's with a friend after the Wolves game last night and had about one too many beers. I felt dehydrated today and didnt sleep well last night

1/11

ART on lots of stuff

smr & mobility

ME bench week 2
55x10 10, 105x8, 8, 145x5,
added reverse bands 235x3, 285x3, 315x2, 345x3 (hard), 275x5 (ez)

1 arm standing cable rows
105x10, 140x8, 155x8

close grip bench press
215x8 8 (hard)

chins
8 7

blast strap pushups
10, added 2 chains - 10, added 4 chains - 7 (hard)

face pulls
105x12, 15, 15

band jacknifes
12 & that was enough for today

1/13

smr & mobility

safety bar box squats
80x10, 140x5, 180x3, 200x2, 200+4 chains x 2 - 10 sets

trap bar DLs
180x5 5, 270x5, 360x5x5

PNF D2 flexion
30x10x3

Good, short video for shoulder rehab/prehab stuff: http://www.youtube.com/watch?v=i1EaV1H4m5g
Mike Robertson I T & Y

1/14

smr & mobility

DE bench week 3
55x10x2, 105x8x2, 145x5, 165+2 chains x 3 - 2 sets wide grip, 3 sets close, 3 sets medium

close grip bench press
215x3, 235x2, 255x5

blast strap rows
12, feet elevated - 10 10 10

OHP
55x5x2, 105x5, 125x3, 145x3, 170x3, 1

face pulls
105x15x3

He made everything look easy except the last set of OHP imo. Which I didn't see, , but sounded not too easy.

1lb for no reps? :P

1/16

bowling

191 268 221 = 680
The 1st game I had a couple opens and couldnt get much going. The 2nd game was damn good - two 9/'s (a 10 pin and a 4 pin) and the rest strikes.

The 3rd game I started with xx, then left a 4-9 split and picked it up - I felt pretty good about getting it when the ball left my hand. Then I went xxxxx. 9th frame I threw a bigger split and missed (ball went heavy). 10th frame I thought about making an adjustment, but figured - A) it was on the other lane, and B) I hadnt moved off the same spot all night, so I didnt move. I threw it heavy and left another basically impossible split again - dammit. I went from an almost certain 700 (and potential 279 game) to 680 (221) because of those two bad shots.

I bowled against the guy who was 2nd in the league for high avg tonight - he shot 584 or 586 or something like that, so I'm now in 2nd place. The leader didnt bowl again - I'm going to try to find out what happened to him.

new avg - 213.67 for 57 games


for reference on the 4-9 split

Noticed this link in johnnyryall's log:
http://robertsontrainingsystems.com/...t-1-the-squat/


Thoughts on Robertson including and indeed praising the back extensions?

Keep up the good bowling.

SM - my quick answer is they're good for certain people imo. I want to spend more time looking over that whole thing some other time. I'm too busy right now.

DT - lol nice

1/17

smr & mobility

ME bench week 3 - band assisted work sets
55x10 10, 105x8 8, 145x5,
added bands
235x3, 267x2, 297x1, 327x1, 347x1, 367x1 - PR, 372 - fail, it got ~halfway up & stopped, 290x3 - ez
I did some estimates on the band assistance - at the bottom, they're probably ~80-90 lbs of assistance. At the top, its ~25 lbs.

standing 1 arm cable row
115x10, 140x8, 170x6 6

floor press
245 + 2 chains x 4

chins
I did something different tonight with these - I did warmup sets with bands, going from heavy ones to medium, to BW, then added two chains. I like this - my joints are too old to do chins without warming up like this - the work sets felt better than usual.
black band - 5, purple band - 5, bw - 5, added 2 chains x 5 5

blast strap pushups
10, + 4 chains x 5 x 3
swole

face pulls
105x15, 115x12 12

I see you're getting the band(s) back together!

(cringe)

Nice job on the banded PR. Seems like you for sure are on your way to a non-banded PR.

I'll almost certainly beat the 307 when I attempt my next PR, but my all time PR is 320 - maybe, maybe not for a while. The shoulder is holding up well, so as long as that happens, I'll beat 320 eventually.

Yeah I meant I think you are super on your way to > 320. Not saying this week or next week, just sayin' it's exciting .

It sounds like it's within striking distance. GL!

Thanks!

1/19

bowling (I pre bowled this morning because I'm going to the Wolves game on Monday night)

178 222 178 = 578. ugh.

Two things really messed me up:

- last Monday, there was a loose screw or something on the pair I was bowling on that put some nicks in both of my new balls. They weren't serious or anything, but significant enough to have them repaired. The guy who fixed them put a shine on the ball that was supposed to be dull. My pearlized ball wasnt working at all, and the dull ball wasnt normal because of that. I talked to the guy after the 6th frame of the 2nd game and he roughed it up a bit so it was back to normal. I threw 7 strikes in a row after that.

- The lanes were really bad this morning - worse than I've ever bowled on at this house. I found out afterwards that they have a full house on Wednesday nights, then they offer free open bowling after the leagues. All that bowling the night before really messes up the lanes bad for Thursday morning - they dont strip & oil the lanes til ~5:30pm. The heads were drier than normal and the back ends had patches of oil all over. When I got my ball dulled up, I had about a 1 board area where I would carry, but that was about it.

NEVER PRE BOWL ON THURSDAY MORNING THERE AGAIN!!!!

avg now 212.62 after 60 games. I'm really pissed about this now, but at least I know for the future.

When you say "prebowled" you mean you bowled for league average and records but at a non-standard time? Yeah, seems avoiding that for sure will help.

On the other hand, you're going to the Wolves game on Monday night, which I'm super excited about!

(*the fact you're taking me is the actual exciting part here, lol, although it is cool in general to have a good friend who goes to the games)

Wolves on national tv tomorrow night too! I'm not sure I can remember ever watching them on ESPN/TNT in the last couple years. Exciting.

RUBIOOOO

yeah, it counts for Monday's league.

Go Wolves!

The Wolves are 3-1 with Rubio starting. JJ is playing again. Webster is traveling on this road trip with the team hoping to play. Miller might be playing soon. Lee might be playing within a couple weeks. Pek is contributing and Darko is playing less. We're 6-8 and could easily be 9-5 by just getting evenly officiated games. And Beasley remains out indefinitely (also a good thing imo). Things are looking up!!

1/19

smr & mobility

safety bar box squats
80x10, 140x5, 180x3, 210x3, + 4 chains x 2 x 10 sets - short rest between sets
These were easier than 10 lbs less was last week.

trap bar DLs
180x5x2, 270x5, 360x3, 410x2, 450x2, + 4 chains x 2 x 4 sets
That was way easier than I thought it would be

blast strap rows - feet elevated on bench
12, 12

reverse hypers
90 + foot attachment x 10, 10
The foot attachment adds about 36 lbs - its way harder than using the strap.

Dude is an enigma. He clearly has talent, but he just looks absolutely clueless the majority of the time. He passed up two or three easy dunks last night just to make a bad extra pass. And that was on a good night...


lol addition by subtraction

that game last night was crazy. and i was surprised to see that rubio is shooting about 40% from 3 (lol sample size). i thought he was a bad shooter?

Rubio worked a lot on his shot. I saw a youtube clip where he made 14 or 15 ~23' 3's in a row in practice. He probably wont ever be a great scorer, but he works to improve his weaknesses, so I dont think his shooting will be much of one.

yeah, last was the Darko that we saw flashes of last year that made me think he could become an all star. He gets fired up and decides to play hard once in a while and then he looks great. He definitely has talent, but he's a bum. His problem is he usually doesnt try hard or care enough to try to improve his game. I heard he smokes a lot of cigs - not a great habit for a pro athlete. Trade him now while his value is high imo.

1/21

smr & mobility

DE bench week 4
55x10 10, 105x8 8, 145x5
175 + 2 chains x 3 - 2 sets wide grip, 3 sets close grip, 3 sets medium grip

close grip no chains (hands ~1 inch further out than close grip)
215x3, 245x2, 275x3

standing 1 arm cable row
105x10, 140x8, 170x8x2

standing OHP
55x5x2, 105x5, 125x5, 150x3, 170x3x2 (I did sets of 3 and 1 with 170 last week, so I'll move up 5 lbs next week)

reverse hypers - 2 legs w/strap
90x10x2

intervals
MB slams - 15 lb ball x 15 slams + 45 seconds on treadmill per set - 5 sets

KB swings - 12 swings + 45 seconds on treadmill per set
44x12, 62x12, 70x12, 80x12x3

Nice continuing OH press improvement.