1000 total: Dead & Press

[Rob Israel]

I first saw the name of the thread and ignored it. Probably out of spite and jealousy. Couldn't really do that for too long.

Here's to the 1,000 vertical push/pull total! (you couldn't see it, but I just downed two fingers of coffee)

GOOD LUCK!

[John Hanley]

I first saw the name of the thread and ignored it. Probably out of spite and jealousy. Couldn't really do that for too long.

Here's to the 1,000 vertical push/pull total! (you couldn't see it, but I just downed two fingers of coffee)

GOOD LUCK!

Thanks Rob! The goal is certainly butting up against my genetic ceiling. To achieve it I'm going to need a level of discipline that I don't presently have. Logging here can only help.

[John Hanley]

1/21

Prowler conditioning

1/22

Recovery squats: 275x5x2

GPP (wherein the hero of this log does some abominably lame exercises to honor Mike Boyle)
4 rounds:
St leg, 1-leg Dl: 5e
Scapular pushups: 10
Ab wheel: 10
Chins: 15
Medball psychopath rot slams: 5/side

"Real" program starts Monday.

[John Hanley]

1/27

Accumulation: Week 1, Day 1

Press: 165x5x5 (70%)
LTE: 122.5x8x3

GPP

And so it begins.

[John Hanley]

1/29

Accumulation: week 1, day 2

Deadlift: 425x5x5 (~70%)

First 2 sets doh; last 3 in wraps.

Paused Squats: 275x4x3

[Rob Israel]

1/29

Accumulation: week 1, day 2

Deadlift: 425x5x5 (~70%)

First 2 sets doh; last 3 in wraps.

Paused Squats: 275x4x3

Do you pull switch?
Did you write this program? Can you post the layout?

[John Hanley]

Do you pull switch?
Did you write this program? Can you post the layout?

I do pull switch, but accumulation will be all overhand or strapped. Trans phase will be a single set mixed (the other sets strapped), and realization will be all mixed. Last year I had bicep tendonitis issues on my flipped (supinated?) hand, and want to avoid that.

Program is super simple.

Day 1: Press & press aux, Day 2: Deadlift & squat aux, Day 3 Squat & dl aux

Accumulation:
Week 1: 5reps x5sets @ 70%
Week 2: 4x5@ 75%
Week 3: 4x4@ 80%
deload

Trans:
Week 1: 3x5 @ 85%
Week 2: 2X5@ 90%

Realization:
Week 1: 1X3@95%
Week 2: 1X2@~98-100%
deload
TEST

A few 'inputs' that went into program: no bench or horizontal press movements (injury); I'm 36, drug-free & have an 8month old (so recovery is less-than-awesome); deadlift & press are priority; GPP is mostly single leg stuff for lower body, lots of chins/rows, agility ladder, explosive medball work, abs, etc; prowler work mixed in.

[Joe Murphy]

This is going to be fun-- to read.

[John Hanley]

1/30
GPP

1/31
Squats:315x5x5

No dl aux today.

[John Hanley]

2/3

Accumulation: w2, d1

Press: 177x4rx5s (75%)

Great. Felt like I was throwing most of them at the ceiling.

Tri pulldowns: 180x6,6; 200x6,6

Admittedly, a lame accessory lift.

GPP