9/17

bowling

216 147 237 = 600
avg now 201.1

I had 3 splits (missed them all) and missed two 10 pins in the middle game.

Our team won 2 / 30. I got both of those points by winning my 1st and 3rd games. The other team had low averages and bowled great - they kicked our ****ing asses.

9/19

chain DL day

DL
147x5x2, 239x5, 289x3, 330x2, 365x1

added 8 chains - ~45 @ bottom & ~145 @ top
365 + chains x 3 x 3
Had to use straps after the first rep. My hands were getting shredded. I hate repping heavy DLs. Straps made it ok.

speed DL
289 + 8 chains x 3 x 3

sumo block pulls
476x3x3

trap bar DLs
368 + 8 chains x 3 x 3

GHRs (foot thingy on 2nd notch)
10, 12, 15

reverse grip pulldowns
200x15x3

reverse hypers
110x12x3

Note: I replaced power shrugs with block pulls due to facet joint issue in neck/upper back. Shrugs would put that thing at risk because of so many moving parts around that area, whereas I can just tighten everything up and pull hard with the block pulls. Plus I can do a hell of a lot more weight with block pulls. The last workout of this program in three weeks has me doing 593x3x2.

9/22 - worked out with Yugo

slightly different warmup than usual:

SMR
bench T-spine mobility
split stance rotation
scapular wall slides - front & back
voodoo floss band leg/hip mobility circuit


bench press
55x10x2, 105x8x2, 147x5, 195x3, 239x2

3 board press
289x2, 330x1, 350x1, 370x1, 390xf - near miss. That **** was heavy.

bench press
284x5 (hard - oops, was supposed to do 276)
274x5x2

standing cable rows
200x15x3

high incline bench press
197x5, 217x4

cable pulldowns
200x20x2

Some interesting exercises in here:

My Favorite Exercises: Muscle by Muscle
by Ben Bruno – 9/12/2012

9/23

squat 55x5
added 8 chains x 5, 107x5, 149x3, 199x2, 241x2
291 x 3 x 3
The chains add ~40 @ the bottom and ~130 @ top, so the work sets were ~330 @ bottom & ~420 @ top.

walkout/hold
512x20 seconds

RDL
147x5, 139x5, 289x5, 330x5, 380x5, 430x5

superset ssb box squats/GHR
ssbbs - 180 + 8 chains x 2 x 5 (~220@ bottom/ ~310 @ top)
GHR - 12, 12, 15, 15, 20

reverse hypers
110x12x2

291 + 8 chains x 3 - 3rd set

"CHEST UP CHEST UP"

yeah, you're right - thanks

To hijack a Mark Jackson quote when he wasn't busy coaching the Warriors into the ground: "chest down, man down!"

Btw, are those the heaviest DBs you have pinning your rack down? Seems....like next time it may just go crashing into the wall.

No they arent. I had two pairs holding it before, but moved one of them out of the way a while ago. It isnt going anywhere.

9/24

bowling
226 173 211 = 610 yawn
avg back at 201.67

My four series' in this league so far: 605 605 600 610. I guess I'm consistent if nothing else

Our team bowled a dummy team. We each had to get ~10 pins under our avg or better to win. We took ~35 or 36/40 I think. Almost makes up for last week's 3-37.

I'm going to get my balls redrilled tomorrow. I use a semi fingertip grip now, which limits the revs I can put on the ball. I had my balls drilled that way for a long time due to tendon issues in my ring finger, but those were adhesion related, and I took care of most of them. So it hasn't given me any problems for a long time. I should be fine now with a stretched out grip, which will allow me to rev the ball a lot more. The pro shop dude says he'll have them ready for me to use them Thursday.

9/26

DL
147x5, 239x5, 289x3, 330x2, 380x1, 421x1, 471x2

speed DL
355x3x3

sumo block pulls
512x3x3

trap bar DL
437x3x3

GHR
15, 15, move foot attachment up to 3rd notch (harder) - 15. Felt good.

reverse grip pulldowns
200x15, 15, 20

reverse hypers
110x10x3

9/27

bowling
175 224 158 = 557
avg 178 at this place for 6 games so far This will go up.

I got my balls redrilled and I sort of like the new layout, but the thumb hole needs a bit of work and it might take me a little while to get used to this. He made the span a little wider and changed the angles of all the holes.

Due to the thumb hole angle change, I kept dropping the ball off my thumb, so I had to keep adding tape. I added 7 pieces and still it was coming off. The guy who drilled it looked closer at my thumb and said its oval shaped, so he's going to redrill the thumbs in a special way that should work better for me. I'm assuming this will work. When I did hold onto the ball last night, I was getting a lot more revs on the ball and getting good carry. I think I'm going to like this new layout a lot if/when my thumb gets used to it.

9/28

bench press
57x10x2, 107x8x2, 149x5, 199x3, 241x2, 271x1, 301x3

pronated wide grip cable pulldowns
200x15x3

reverse band bench press
330x3x5

superset blast strap pushups/face pulls
bspu - 15x3
FP - 115x15x3

superset blast strap rows/body weight tricep extensions
bsr - 10x2
bwte - 12, move feet back - 10
For reference:

My feet are not nearly that far back.

Did a couple light sets of DB preacher curls because Andy Bolton says doing curls makes you less likely to tear a bicep & my biceps are relatively weak.

Overhead, first rib, and barbell quickies - KStar



Good stuff imo.

Just realized I dont note this from my Friday workout - training partner no-showed, so I had no spotter/lift-off on the bench. I went with ~5-10 lbs less weight for the heavier sets than I would have otherwise. Getting a lift-off is nice.

9/30

squat
55x5x2,
+ 8 chains x 5 x 2, 107x5, 149x3, 199x2, 241x2
266 + 8 chains x3x3
(~306 @ bottom & ~396 @ top)
My left knee was bugging me most of the time. I got it to calm down a bit by doing a bit of everything I could think of - IASTM, voodoo band flossing/mobility stuff/stertching in several places, DMS on several parts of the upper leg, etc. It all helped a little in different ways, but none of it fixed the issue all the way. I think I have some nasty crap gumming up my left quads right now. Bowling is probably contributing to this.

walkout/holds
514x15 seconds, 544x15 seconds

GHR (foot thing on 3rd notch)
10, 10, 15

ssb box squats
180 + 8 chains x 3x3
(220 @ bottom, ~310 @ top)
I used a wider stance here and my knee didnt bother me at all.

KB swings
62x12, 70x12, 80x12x5
Havent done those in a while - felt good.

Was Brian with that chick?

Doesn't seem like the type of guy to just no-show imo.

Friday was a family get together. Yesterday he just send a text saying he couldnt make it - I dunno.

Ahhhh, so he didn't exactly no-show (I thought he just didn't show up without any warning or w/e).

Definitely makes it tougher to do bench imo.

This was a bit disconcerting when I was skimming through the posts.






Great stuff, cha.

Subbed.

I have 16 lb balls......and I can walk and put my pants on

yeah, it was a last minute deal, but he did let me know.

Its nice having a lift off & spotter, but I know how to make progress without one - not the end of the world.

10/1

bowling

215 192 214 = 621
Best series yet, but still no series better than last year's avg yet everything in this league has been 600-621 so far.
Avg now 202.7 for 15 games.

I love the way my re-drilled balls work now. I should be able to have a decent avg in the Thursday night league by the end of the year.

There's no way I will win high avg in this league this year. We added 4 new teams and several of these new guys are a lot better than me. Some of these guys deliver the ball like pros.

One team shot a game ~179 279 300 229 277 ~1264 scratch tonight. That might be the best scratch team game I've seen ever. Too bad the 1st guy had a bad game.

A guy on my team shot 605 for his 1st 600 series tonight. He shot 599 last week. He needed strikes in the 10th & 11th frames of his last game to get 600+ tonight, so this was really cool.

10/3

chain DL day

DL
147x5x2, 239x5, 289x3, 330x2, 380x1, 421x1
added 4 chains - 421 x 1
added 8 chains total - 421x1x2 (~465 @ bottom, ~565 @ top) - mixed grip, no straps - felt pretty good, but hands feel like a cheese grater attacked them My grip did hold up well at the top.

speed DL
340 + 8 chains x 3 x 3 (~385 @ bottom, ~485 @ top)

sumo block pulls
552x3x3
Used straps.

trap bar DL
431 + 8 chains x 3 x 3 (~475 @ bottom, ~575 @ top) - felt good - I love TBDLs

cicuit - GHR/reverse grip cable pulldowns/reverse hypers
GHR - 20x3
pulldowns - 200x15, 20
RH - 110x12x2