Thursday

Auxillary bench day:
Log Cleans: 110 X 5, 160 X 5, 210 X 5.... I think.... I can't remember
Skull crushers with chains: 85 bar weight with 4-5 chains per side for 3 sets of 10
Bent over Row: 315 X 3 sets of 10
Smith Machine military press: 1 pl X 8, 1.5 pl X 8, 2 pl X 8
Side KB Raise: 16 Kg X 10, 20 Kg X 10, 24 Kg X 10
Fat Bar Lat pulldown: 4 sets of 8 light to heavy
Wheelbarrow Shrugs: 2-3 sets of 20 light.

Looking foreward to sleeping in on saturday morning since it is a deload day for me and most everyone but spud. I have forgotten what training hard feels like......It hurts.....constantly.

Chain Deads

The original plan was to use 75 % of max for barweight, and add chains from there. The reformulated plan was to use 70 % just to make loading and unloading easier. started adding chains at 500. 2 chains X 1, 3 chains X 1, 4 chains X 1, 6 chains X 1, 8 chains X 1 miss due to balance issues and 1 good rep. I was pleased with how the hook grip held out tonight (no slipping on any sets).
Legasorous: 3 pl X 10, 5 pl X 10, 7 pl X 10

Short and sweet.

Deload bench night

Scheduled deload bench night, but still wanted to get some heavy triceps in so I did 4 board close grip for 3's. 315 X 3, 365 X 3, 405 X 3, 455 X 3, 495 X 3, 545 X 3, 495 X 5.
Rear/medial delt DB Raise: 30 X 20, 35 X 20
Triceps Band Ext: Purple X 2 sets of 20ish...

Everything felt good tonight. I think that is the most I have used for 4 board close grip ( A step in the right direction).

So Yesterday was free pancakes day at IHOP ( I didn't know this until I got into the restaurant and it was a mad house) It was a mix of poor college kids, fat people, and hobos (I consider myself a hybrid of the first two). It took forever to get my food, and when I did get it I could feel the eyes of everyone waiting for a table looking at me just knowing "this fat guy will be here forever". I finished my omelet and pancakes and headed for the door wading through the pissed off people standing in line for FREE pancakes. Sometimes the world is a funny place if you take a step back and just watch these sort of things.

Deloading and squats

Took a scheduled deload day on Wednesday so no deads at all.
Thursdays workout didn't really happen either.....too much stuff to do and too little time to do it.

Saturday: used 555 as bar weight on buff bar. added chains 2-3 each set for singles. worked up to 9 chains for a pretty solid double. 10 chains for an ugly single. I may have been able to grind out another rep, but I pussed out and called for the rack. Heaviest thing I've picked up in a while. I like the way the cycle has worked out so far with the staggered deload days. Some of the time I will have 2 deload days in the same week. Next week I am deloading bench and squats so I should be rested going into shirt work and band Squats the following week. I know I am going to catch hell from spud "deloading.....again.....?", but I am sure it will help in the weeks to come.

Monday

Reverse band bench with chains (same set up as last week): Worked up to a single with 405 and 9 small chains and one big chain, then did a double at the same weight. All sets were done off a 2 board. Pretty pleased with the way tonight went. I got a little heavier weight in my hands, but I am looking forward to a deload week next week.

Thursday and Saturday

Thursday Auxiliary bench day: fair amount of rotator warm up/therapy.
Log press: just worked up to 1 plate on each side of the little log for 4 sets of 8.
Hanging leg raise on Spud Inc Hanging ab straps: 3 sets of 10
Chest supported row: 3 sets of 8 with 2 plates
Superset bent rows with one arm side db raise: started with 225 X 10, then went 315 for 2 more sets of 10 and 50-60 lbs DB side raise.
Upperbody sled with 2 plates: switched it up between triceps ext, rear delt raise, upright row and iron cross for 1 lap.
I think there may have been some other stuff.....but I forgot

Saturday:
Spud was getting married on Saturday, and apparently it was a gym holiday that forbade anyone from lifting on Saturday morning since it was only Mike, Mac and Me lifting.
Chain Squats with buff bar and chains: worked up to 5 plates and 9 chains for a double, and one more double at 10 chains. These were not as clean as I was hoping, but better results than when I last used the buff bar (mike says I need to grow traps like his so the bar will sit better on my back)

Closed the gym at 12 and rushed over to the church for the wedding. The wedding was great, and as it wrapped up all the fat guys ran to their cars to race to the food.....i mean, reception. Plenty of food and drink for everyone. Everyone had a good time and it was fun. I was knocked out before 10 (which never happens) A little more than a year and it is my turn.......a whole year of.....yes dears.

Last band pull week

Same set up as last week with the monster mini's and jump stretch board (except the monsters were brand new): I worked up to 365 for 4 sets of 2 with the hook (regular double overhand only held for one rep at this weight) then put straps on for a set of 2 with 365 and a single with 405. These sets were a little more work than last week, but I guess that is the point right....? It will be nice to take a deload next wednesday.