Geezer's Long March Toward the Elite Sneaking Up On the Finish Line Geezer's Long March Toward the Elite Sneaking Up On the Finish Line - Page 475

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Thread: Geezer's Long March Toward the Elite Sneaking Up On the Finish Line

  1. #4741
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    28,788

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    3rd Cycle, Week 2. 3 reps @ 70%-80%-90%.

    Seated Press: 95-110-125/8, back off set of 12 with 75, too easy. More weight next time.

    Hammer Curls: 100-115-130/8, back off set of 12 with 75, too easy. More weight next time.

    EZ Curl Close Grip Floor Press:90-105-120, back off set of 12 with 75, too easy. More weight next time.

    Pinch Grip: This consisted of 10 second holds of two 25 lb. Rogue Hi Temp plates on a 25 lb. ez curl bar. 75-95-115.
    Last edited by Mark E. Hurling; 05-16-2019 at 12:07 PM.

  2. #4742
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    28,788

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    Busy day.

    It began with conditioning. Rounds of caber lift, crunches, DB push presses, clap pushups, KB swings, stretching.

    From there some volunteering for Special Olympics. First for their Cop on the Roof fundraiser. While there DB and I were press ganged into service for another S/O event at a local primary school for a field day. It was hot here today (90 F) and we were out herding kittens for grades 1-3. Mostly good kids, but hot and wearing all the same.

    Then, some shuffling of vehicles. Picking up the Dark Lady from some necessary work at the motorcycle shop and then a tire repair for Edge.

    Finally, coasting on fumes, it was off to teach Jujitsu. Ken, Ethan, and Emma all showed up. I got Emma all the way through her blue belt techniques and began polishing Ken and Ethan's performance of their blue belt 2nd degree techniques. They did some teaching and coaching of Emma on the lower rank techniques too. It was good to see them developing as teachers themselves.

    Nodding off as I type.

  3. #4743
    Join Date
    May 2015
    Location
    Chicagoland
    Posts
    214

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    LOL, 90F!

    Up here in the other end of the state, it was 67 when I took my son to work at 3am. By 8, when I picked him up, it was 54, and that was as high as it got for the rest of the day!

  4. #4744
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    28,788

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    3rd Cycle, Week 3. 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% with attempts at 1 RM singles.

    Bench Press: 165-185-210-240/0.

    Hammer Rows: 315-355-400-410/1.

    Hammer Leg Press: 535-605-675-730/0.

    The fails were either the consequence of over-reach or the toll yesterday's frolics took out of me.

  5. #4745
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    28,788

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    Quick in and quick out today, given the last couple of days activities. A 15 minute Graded Exercise Protocol (GXP). It consists of 5 minutes of ramping up to 85% of maximum heart rate (MHR), 5 minutes working at 85% of MHR, and a 5 minute ramp down again.

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