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 511

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

  1. #5101
    Join Date
    Feb 2010
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    Colorado Springs
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    10,705

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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Happy New Year!

  2. #5102
    Join Date
    May 2010
    Location
    Murphysboro, IL
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    29,337

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    Thanks Wayno. Happy New Year to you too.

  3. #5103
    Join Date
    May 2010
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    Murphysboro, IL
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    OK, that's done. I have submitted my registration for USPA Drug Tested Nationals in Columbus, OH. I'll be lifting on Sunday June 14, when the heavy guys do their thing.

  4. #5104
    Join Date
    May 2010
    Location
    Murphysboro, IL
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    FINALLY! The Rec Center is back on normal hours and I am back under the iron.

    I led off with a deload/speed/dynamic effort cycle.

    Squats: 210 for 8 sets of 2.*

    Cable Hammer Curls: 190 for 3 sets 3.

    Reverse Hyperextensions: 60 for 3 sets of 3.

    Foam roller on hamstrings and back along with quad and hamstring stretches.

    *My left foot/ankle was bedeviling me (AGAIN!). This time on the medial side rather than the lateral, and just under the malleolus. So I put on an ankle brace and wore some Big Five side zip tactical boots laced as tight as could be. Not the ideal footwear for squats, but I wanted the support. Carbondale could do with a Big Five. While there is Dick's Sporting Goods, they are pricey, and Big Five would eat their lunch in short order. Likewise, a Trader Joe's would be a natural here. Given all the artisies and the fartsies and wanna-be European socialists around Jackson County and SIU.

  5. #5105
    Join Date
    Apr 2016
    Location
    Chicago Burbs, IL
    Posts
    820

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    Happy New Year.

    Given Rec Center Outages, travel, weather, and folks curling in the squat racks... there is plenty
    of room on the dark side.... Home Gyms.
    Everyone knows the Dark Side is stronger. LOL.

    In all seriousness, when injured, having home equipment is most valuable, because the injury usually presents an
    additional barrier to getting to the gym.

    When you get injured... that first workout is gold, partially because that second workout is much more likely.

  6. #5106
    Join Date
    May 2010
    Location
    Murphysboro, IL
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    More speed/deload/dynamic effort.

    Spotto Press: 140 for 10 sets of 3. A Spotto press is a variant intended to build lockout from a dead stop a couple of inches above the chest. Lockout is fast, descent is slow with a hold.

    Hammer Rows: 260 for 10 sets of 3.

    Crunches: 70 for 10 sets of 3.

    I was VERY sore all over this morning, which the foam rolling and stretching helped a little. Now, I'm feeling almost human.

  7. #5107
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    Oct 2014
    Location
    New York
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    1,811

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    Nice work Mark!

  8. #5108
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    May 2010
    Location
    Murphysboro, IL
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    29,337

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    Thanks Jerry, and enjoy 2020.

  9. #5109
    Join Date
    May 2010
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    Murphysboro, IL
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    Conditioning today, my ankle is better but I'm favoring it to make sure it's completely healed. Rounds of speed bag, rower, SciFit, elliptical, and finishing with foam rolling and stretching.

  10. #5110
    Join Date
    Apr 2016
    Location
    Chicago Burbs, IL
    Posts
    820

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    starting strength coach development program
    Glad your ankle is better! Have a great new year!

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