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08-14-2019, 03:31 PM
#261
8/14/2019 Wednesday
Press and arc Reduces to 3 arcs per series
42x5
89x5x3 +1
Squat
0x5x2
5x5
135x3
212.5x5x3 +2.5
Dead
135x5
240x3 +2.5 DOH/CHALK/BELT was of course planning 5
Gravity was a little uppity today.
Music:
Let it Ride -BTO
Space Truckin - Deep Purple
Let it Roll - BTO
Shoot to Thrill -AC/DC
Loaded my Hobie kayak for Colorado. Lots of work on and loading of the van. Leaving tomorrow after work.
Lake Granby CO. 8200' above sea level.
Hopefully my walking will make a difference in the hike with kids half my age.
Not a lot of gyms to choose from out in the sticks, looks like I'll miss my lighter workout.
But if I "represent" on the hikes I'll be happy. I have my trusty custom trekking poles.
Kayak is for son in law. He'll get to fish, lake trout are supposed to get pretty big.
Also, my daughter just got a 6 QT Instant Pot, which is a pressure cooker and three way can opener.
After reading about it, I may need one. Also, at 8200' cooking times are horrible without pressure.
I have two round roasts worth of jerky from my new dehydrator.
And there are rumors of whiskey....
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08-14-2019, 04:34 PM
#262
Sounds like a wonderful workout. Enjoy and tell us about it upon return.
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08-31-2019, 08:22 PM
#263
8/31/2019 +17 DAYS travel and backed up at work
Bench
45x5
95x5
142.5x5,5,3 repeat of last weight , close but no cigar
Squat 80% slight misload
45x5
135x5
165x5x3 (meant to load 160)
Music
Back in the Saddle - Aerosmith
Wheel in the sky - Journey
Take it down the Road - REO Speedwagon
Space Truckin - Deep Purple
Good Times / Bad Times - Led Zepplin
Shoot to Thrill -AC/DC
The hiking, kayaking and cross country driving went better than expected.
Better lifting and better diet... relatively... LOL.
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09-01-2019, 07:35 AM
#264
Sounds like you had a great trip.
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09-04-2019, 03:30 PM
#265
Trip was great thanks. Lost all my photo manager stuff, so hopefully reloading all that soon.
Sept 4, 2019
Press (with arc) 4 min rest
42x5
89x5,2 oops
87x5
Not sure if longer rest would have cured that
Squat 8 min rest
0x5x2
45x5
135x3
200x5x3 -12.5 from two weeks ago
Dead 8 min rest
135x5
225x2,3
meant to just do 5 in a set
Better than no workout. LOL.
Tunes: Beatles White Album That was when they really made good albums.
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09-08-2019, 05:43 PM
#266
Sunday 9/8/2019
Bench
45x5
95x5
142.5x5x3 sort of a scary last rep.
Squat
0x5x2
45x3 tweak of left lateral knee. Should have worn my sweats or my knee sleeves. Oops.
Music: Beatles Revolver
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09-08-2019, 07:05 PM
#267
I guess I missed it but what is a press (with arc)?
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09-09-2019, 08:53 AM
#268
Not Sunday, just standard bench press. When I went to rack the last rep, I though I was taking it to the posts, but I hit the hook on one side.
I'll probably call that a miss and repeat the weight.
Press with Arc is part of my Wednesday workout. My shoulders seem reasonably happy, which is a big improvement. LOL.
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09-09-2019, 01:38 PM
#269
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09-09-2019, 02:16 PM
#270
In this video.
Shoulder Rehab | Mark Rippetoe
The bar is suspended from the ceiling via gymnastic rings. The bar is at shoulder level and is pushed forward by the lifter to work range of motion.
(Trust me Rip explains it better). Then the press is done from the top, only coming down a little at first to work range of motion.
The "arc" part of the above is pushing the bar overhead to the modified start position for the press.
I've had such bad luck with shoulder injuries and such good luck with this rehab, I've included some arc before I press.
My thinking is that forcing the shoulders to stabilize this load through this range of motion "might" be preventative. It doesn't seem to hurt anything. And really gets my shoulders warmed up before the presses.
I suspend motorcycle straps from my chin up bar on my rack. They are adjustable, but I found I need to duct tape the hooks together.
This rehab video should be required viewing for everyone doing any kind of therapy work on shoulders. Having a history of shoulder rehab situations... and being a pretty diligent searcher... I have NEVER SEEN ANYTHING EVEN CLOSE TO AS GOOD.
It makes me feel like my shoulders are more reliable. That may sound like a small thing, but I can assure you it is not.
I do the arc for the number of reps I plan to press, then starting from the top, do my reps.
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