Hey look, weights!

[Moonduck]

Last night: "Well, crap, look at that, there's a bunch of weight plates and bars and a rack in my garage. Maybe I should do something with them..."

Started up again last night. Holy crap, I missed it. I felt weak as hell after what amounts to a two week layoff, and not doing really heavy weight prior to that, but it felt DAMNED good to be under the bar anyway.

There were only two of us, and we were both motivated, so rest times were VERY short. Usually just enough time for the other guy to get his set done and change weights.

Floor Press
45# x 5
95# x 5
135# x 5
185# x 3
205# x 3

DB Flat Press
45's x 18
55's x 12
55's x 15

I need heavier DB's.

Chest supported rows w/ DB
55's x 15 x 2
55's x 20

I really need heavier DB's.

Seated DB power cleans
20's x 15 x 3

These were freakishly hard after the chest-supported rows. My upper back is still smoked 20 hours later =P

Hanging straight leg raises 10 x 3

There were also a bunch of chin-ups tossed randomly around.

Man, felt awesome afterwards. I was low energy at the start, and my buddy Al was positively wrecked. Yet we were both up, aware, and awake by the end of it, and spent an hour or two jawing afterwards. Good stuff.

Tomorrow is Squat Night.

[Moonduck]

Good and sore. Was sore yesterday too. The biggest area I'm sore is in the upper back. Between chest-supported rows and DB power cleans, my posterior shoulder girdle got worked. I like it. I still think that my biggest problem on the bench is a weak upper back. Luckily, as I am the guy writing this program, I can include much more back work. It's good ta be the king...

[Big Jew]

Strong like Bull! (spoken with a Russian accent)

[Moonduck]

I appreciate the compliment, but I sure don't feel strong with a measly 205#x3 floor press =P

[hara_12]

Welcome back under the bar.

[cheesedog]

Happy Lifting!

[cheesedog]

And by the way, aren't you glad that you saw weights and said "I think I'll work with them." rather than seeing something like, say, a pretty pink tutu and ballet shoes and said "I think I'll work with these"?

[Fatman]

Originally Posted by cheesedog

And by the way, aren't you glad that you saw weights and said "I think I'll work with them." rather than seeing something like, say, a pretty pink tutu and ballet shoes and said "I think I'll work with these"?

Thank god for small mercies... imagine if he posted photos of himself in the tutu for the "BW culturist of the month competition"...

[Moonduck]

I could totally rock a tutu. And that comment is rather odd considering we did what my buddy Al calls "Ballerina pistols" last night. Given balance issues and need for assistance in the hole, I set an oly bar across the low pins in the rack. Then we do pistols with hands on the bar. The idea is to self police, and use the bar as little as possible. various tricks are done with hand position to minimise pull n the bar. It reminds al of the bars you see in ballet studios, so he took to calling them "Ballerina pistols".

Last night was squat night.

Worked up to 5RM in close-stance, low-box squats.
Maxed at 335# x5. This is a +45# PR. I'm a bit excited by it.

Supported pistols
7x3, each leg
These were murder after the low-box squats. Ron showed after a long absence, and could not even reliably do negatives on these.

Grip work
3 super-sets of Max reps with 150# gripper followed immediately by Max reps with 100# gripper.
My forearms feel like they've been run over by a truck. Twice.

I'd planned Romanian DL's for posterior chain work, but a combination of the excessive mental effort put into the low-box work (I freakin HATE close-stance) and how stupidly hot/muggy it was and the not quite fixed training partners made me decide to curtail posterior chain work. It doesn't matter. With the low-box squats and deep pistols, my posterior chain feels plenty demolished right now.

[cheesedog]

Great workout.