Safety bar squatting should be plenty good enough anyway.

yeah, I suppose it will have to be for now.

3/5

bowling
232 208 186 = 626

There was way more oil out there than there has been in a long time, and it seemed to carry down more as the night went on, making it tougher to carry the way I normally have been. Plus I left a few solid 8s when I did throw great shots

avg now 216.5, still probably have a comfy lead, the 2nd high avg was 3.4 pins (252 pins total) behind me to start last night, and I'm sure he did not shoot way over 800.

Our team took only 11/30. We lost the 2nd game by 2 ****ing pins - that would have given us 15 if we had won that. The good news is, we bowled vs the last place team, so it doesnt matter much that they gained on us. We were 37 pts ahead to start the night, so we're still in good shape no matter what else happened with the other teams.

3/6

smr & mobility

safety bar box squats
80x8, 140x5, 180x5, 230x3, 240x3, 240 + 4 chains x 3, 3, 1 (my left knee felt funny), I rolled the **** out of my quads and hammies, then did one more set of 3 reps which felt good.

reverse hypers
90x12x2

RDL
145x5, 235x5, 325x5, 375x5x2

trap bar farmers walks
270x25'x4, 320x25'x4x3
I would have done more, but the skin on my left hand felt like it was going to rip, so I stopped there.

tall kneeling PNF D2 flexion
30x12x2
easier than I ever remember

tall kneeling cable lift
30x12x2 per side
It is noteworthy that my left shoulder felt better than ever when doing this. I also felt a lot stronger with both arms than ever before. I could easily add some weight to this (and the PNF D2) and still keep strict form.

3/8

smr & mobility

DE bench
55x10x2, 105x10x2, 145x5, 195x3, 235x3,
235 + 4 chains x 3 x 7

BB rows
145x5, 195x5, 235x5, 245x5x2

blast strap pushups
bw x 10, added 4 chains x 6, 7, 7
I had a few left in the tank after the 1st set, ~2 after the 2nd set and ~1-2 after the 3rd set. This is noteworthy because the last time I did two sets of 6 reps with 4 chains it felt harder than this tonight

chins
5 x 3

face pulls
115x15x2

jacknifes
15x2

3/10

smr & mobility

trap bar DLs
180x10, 270x5, 320x5, 360x3, 410x2, 450x2, 470x1
470 + 4 chains x 2 x 2
I used a belt for DLs for the 1st time in a long time, something like ~10 - 12 months I think, maybe more. It felt better than I ever remember because my core feels so strong now. These felt good and relatively easy.

reverse hypers
90x12x3

front squats
55x5, 105x5, 145x5, 195x3, 225x3
Form was better than it has been.

chins
bw x 5 x 3

An Interview with Dr. Stuart McGill, Part I
by Chad Waterbury – 3/08/2012

3/12

bowling

225 178 235 = 638

Had 3 big splits in the 2nd game, missed them all plus missed a 10 pin. Made a 4-9 split in the 3rd game. Had to make several small adjustments all night and was a bit slow to do it, but the last game went alright.

The team started the night 137-43, 25 points ahead of 2nd place and we went 24-6 last night, so we're 161-49 now with 3 weeks left. Its looking pretty good

avg 216.3, 2nd place was 213.8 to start the night - I didnt see what he finished with, but it wasnt huge.

Even on an "off night" you're doing pretty well imo.

Does everyone wonder where you came from? I know you took a few years off so they must all be kind of frustrated you just come back and pwn so hard.

I think the better bowlers on other teams assume I bowl in other leagues and have been bowling for a long time (I have, but not recently). I'm pretty sure most, if not all of the other people averaging over 200, bowl in other leagues.

I was talking to a good bowler on another team last night about balls & he asked if I was familiar with some series of Hammer balls (I had no clue). It was interesting to hear what he had to say, but I didnt tell him that I knew absolutely nothing about any balls made about 6-8 years prior to this year. I might eventually tell those guys about myself & see how they react - I think they'll be surprised. I probably would have stuck around and ended up telling that guy last night but I wanted to get home & watch the Wolves game.

Every time you get a strike you should say 'HOW'S THAT AFTER A 6 YEAR LAYOFF BITCHES!'. Every time. Then they will all end up knowing how long it's been since you've bowled imo.

It also might work if you just laugh at everyone else who is bowling and when they get mad just say "oh, my bad, I just was thinking about how I didn't bowl for the last 6 years and can still kick your ass."

lol

try talking smack like that next time you win a basketball game & let me know how it goes for you

I would but you Minnesotans are so touchy, .

Although, you also don't come strapped like they do where I'm from, .

Plus, I'm not as good as you are comparatively so people would just laugh at me, lol.

lolyugoaments

3/13

smr & mobility

ME bench week 3

55x10x2, 105x10x2, 145x5, 195x5,
put bands on for assistance
237x5, 267x3, 297x2, 327x1, 357x1,
377x1 - PR +10, 387x1 - PR + 20, 392x1 - PR + 25!!!

317x3 - ez

^Leg drive FTW I feel like a light bulb went off in my head while I was warming up today. This felt so good. My shoulders dont even feel like I benched today I cant believe how well this is going.

BB rows
145x5, 195x5, 235x5, 250x5x2

1 arm DB bench press with half my body hanging off the side of the bench
40x8, 45x8, 50x8x2
I cant remember where I read about his one, but it feels like a great anti rotation core/glute/upper body combo exercise. They're hard, even with light weight, imo.

face pulls
115x15x3

offset farmers walks
95x100'x2 per side

This looks like fun: weighted blast strap rows

BAM - when is your next non-banded regular grip bench day? I'm excited to see what you put up .

I considered trying a heavy single without bands last night, but decided to just go for whatever I could get with bands. The way I was planning this was to have three more ME days left in this program, then the 1RM will be after that. I'm working out 3 days a week, and doing ME bench once every 4 workouts, so it will be ~ 6 weeks before I do a 1RM again. Thinking that through, I dont know that I want to/need to wait that long. I might try a 1 RM a week from tomorrow instead. I need to think about it.

fwiw, all I'm doing this time around is regular grip. The varying grips didnt feel great on my left shoulder all the time. When I use a medium grip, its feels great, so I'm doing that all the time for now.

Ahhh, good to know about the grip.

Well, no hurry on the 1rm, but the peanut gallery will be ready with the popcorn, .

3/15

smr & mobility

safety bar squats (no box this time)
80x8, 140x5, 180x3, 230x3, 250 + 2 chains x 3
250 + 4 chains x 3 x 5
This was a lot easier than doing 10 lbs less on a box. I rigged a band across the rack so I would touch it with my butt when I got to parallel - I think I broke parallel every rep, and never felt my low back coming loose.

reverse hypers
90x12x2

RDL
145x5, 235x5, 285x5, 325x5, 375x5x2

trap bar farmers walks
270x25'x4
320x25'x4x4

tall kneeling cable lift
35x12x2

tall kneeling PNF D2 flexion
35x10x2

i don't check your blog much but i know you have a ton of info on this. what are the best sites for SMR exercises/demos?

Brilliant!

Here's a bunch of good stuff that I posted yesterday: http://forumserver.twoplustwo.com/sh...7&postcount=13

thanks cha

Vids of 4th & 5th sets of ssb squats:

http://www.youtube.com/watch?v=WsULD...ature=youtu.be

http://www.youtube.com/watch?v=cmtvj...ature=youtu.be

Nice work