Multi Cultural Benching

warm up: I just wanted to walk. for a long time. with my ipod. But when Durango comes in and hops on the treadmill next to me......I was forced to be, once again, Durango-ized. I popped my ear things out for the first few minutes as he felt obligated to give me the speech again on the "Will of the Mind". The mind having all the power over strength and even your heart. You can do anything if your mind is powerful. And if there are negative people or thoughts  in your way, just put a wall up. To keep them out.

So I did. Put my ear things back in, cranked up my music and watched him talk a mile a minute to me. Thankfully I couldn't hear a word he said.. I just smiled and rolled my eyes at what seemed like the appropriate times.  Musta worked cause he kept on talking for 20 minutes.

1) Bench
bar x 10
75 x 8
90 x 5 sets of 3 yay.
Wasn't sure if I could get 1, let alone 3 with 90 so I asked a couple of brothers to spot me on my first. Easy as cherry pie :)

2) DB Push Presses
30's x 3 x 6

3) DB Floor Press neutral grip pause at bottom
35 x 3
30's x 3 x 6 hard.

4) DB Incline Bench
25's x 3 x 6 hard.

5a) Newkirk Tri Extensions
25lb DB x 3 x 10

5b) Inverted Rows from Smith Machine (jumped in with the Mexicans)
3 x 10

6) DB Curls seated
25's x 3 x 10

7) External Rotations cable
30 x 3 x 15

8) Leg raises
50, 36

Hasta Luego,
c.

Rainy Deadlift Day

"your gonna do the KC routine,,,,,,,,,,,train your back like abodybuilder and do deadlifts last"

1) Krock Rows
50lb DB x 26R, 21L,
21,21
19,16

2) Lat pull downs
105 x 4 x 10

3) HOrizontal cable pulls little V bar
Dave from Sean's team taught me how to retract first then pull. Hits your Rhomboids :)
90 x 8
75 x 3 x 10

asked john if i could do GM's for my lower back and he said yes but after you pull.

4) Deadlift
135 x 8,3
185 x 3
225 x 1
235 x 5 x 1
Felt wicked slow off the floor but flew up to lockout.

supersetted
5a) GM's straight leg narrow stance
135 x 3 x 10
5b) Hyper extensions
+50 x 3 x 12

Happy Easter

c.

Good Friday Squats

Preceded by a PB&J. And a new video we shot that ran into overtime.
body weight 129 :)

1) Squats
bar x 12, 6
95 x 8
115 x 5
I suggested a moment of silence at 3pm for the Big guy dying on the cross. A couple guys deadlifting joined in.
135 x 3
worked on KC's left bicep. and he gave me 165 for my next set. John gave me 185 for 3 singles as my working sets today. being that i am 4 weeks out from the meet.
165 x 1 easy
185 x 1
185 x close. John assisted some so he called it there and I went on to my punishment sets
105 x 20 yikes. Just needed a little assistance on #17. Saw stars.

2) HGR
bw x 4 x 12

3) leg extensions
40 x 4 x 12

4a) weighted decline abs
+15 x 3 x 10
4b) Pushups
3 x 15

c.

A Pretty good Bench day

Warm up: 50lb kettlebell x 50 swings + some shoulder stuff

1) bench
bar x 10
70 x 8
85 x 5 x 5 EAsy. 

working on decreasing the distance the bar has to go. "Its all geometry" -jp

2) DB push press 1 arm
30 x 3 x 8

3) DB floor press neutral grip pause at bottom
30's x 3 x 8

4) DB incline bench normal grip 45 angle
20's x 3 x 10

5a) Skull crushers ezbar
30lbs ish x 3 x 12
5b) Inverted rows from smith machine
3 sets of 10

6) Hammerstrength machine preacher curls
+35 x 4 x 8

7a) Decline weighted abs
+10 behind head x 4 x 10


7b) Pushups
4 x 10


c.

The Day The Capital Burned Down

........was the EXACT day I went there to check out the Million Dollar Staircase. (100 years later of course)

This staircase took 13 years to build and employed over 600 stone carvers. Each masoner got to carve their favorite historical figure so there are many surprises throughout the entire staircase. You can read more here.

The whole experience felt haunting and humbling at the same time.

History with its flickering lamp stumbles along the trail of the past, trying to reconstruct its scenes, to revive its echoes, and kindle with pale gleams the passion of former days.  ~Winston Churchill

People are trapped in history, and history is trapped in them.  ~James Baldwin

"Genius begins great works; labor alone finishes them." ~Joseph Joubert

 "History, although sometimes made up of the few acts of the great, is more often shaped by the many acts of the small." ~Mark Yost

c.

300 from 2nd Pin!!

4 weeks out. body wieght 128.4. Seems to be stuck there. Gained the first 3lbs easy. last 3 not so easy.

warm up: walk 6 minutes. shut it down when I got the urge to run.

1) one arm DB rows
70's x 4 x 8

2) Lat pull down
90 x 8
105 x 3 x 8

3) Horizontal rows
90 x 4 x 8

4) Rack pulls 2nd pin
135 x 6
185 x 3
225 x 2
250 x 1
280 x 1
300 x 1 : ) 10lb PR
john gave me good tips after each set, making the next one even easier. 300 went up the easiest of them all. Not even a hitch. The 300 had to be pulled with 'desparation'. It would require more effort than my whole meet.  I could not miss it.

this is the last week of these. I will start learning how to pull from the floor again.

5) Speed Deads 45sec. rest in between
155 x 10 singles.

6) Shoulder circuit
a-plate raise 10lb plate x 2 x 20
b-side lat raises 5lb plate x 2 x 20
c-plate cleans 5lb plate x 2 x 20
all done seated and no rest.

7) DB lunges
35's x 3 x 12 each side

8) Decline weighted abs
+20 x 4 x 6

c.

Just for the Record

Squat Day

left to myself to figure things out again. but i think (thought) I learned enough last friday to make today a success.

warm up: walk 20 minutes

1) Leg press
+140 x 4 x 10

2) squats
bar x some
95 x 2 x 8
115 x 5
125 x 3
145 x 3
160 x 2
170 x 2
175 x 4 x 1
145 x 10

wanted to leave.
so i left.

c.

Rack pulls 2nd pin

1) one arm db rows
60 x 3 x 12

2) Lat pull downs
105 x 3 x 8

3) horizontal cable row wide grip
90 x 3 x 8

4) rack pulls 2nd pin
135 x 8
185 x 5
205 x 3
225 x 1
245 x 1
265 x 1
295 x 0
290 x 1

5) sldl's
155 x 3 x 10
155 x 2 x 7

6) Pushups
2 x 20

c.