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Pop's Grindhouse Chronicles


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#2521 Virtus

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Posted 06 August 2019 - 12:39 PM

That lower back going to be like steel!


Fate whispers to the warrior, "You cannot withstand the storm." 

The warrior whispers back, "I am the storm."


#2522 Pops

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Posted 06 August 2019 - 01:38 PM

That lower back going to be like steel!

from your mouth to God's ears!

My low back has definitely become a weak spot over the years what with my long torso and propensity for peanut butter & beer!


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2523 Pops

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Posted 07 August 2019 - 11:45 AM

Wednesday 8.7.19
Week 5
5’s week
Shoulders & tris

OHP
45/115
135 x 5/5/5

Seated machine press
110 x 12/8
100x 9
90x6

Leaning Db lateral raises (hold onto a pole and lean out)
25 x 10/10
25x10/10
20x15/15

Standing overhead French press w rope extension
50x12
55x10
45x9

Standing rope push downs
70/65/60 x 9 each

Dips
Juarez Valley 10’s*
10/1/9/2/8/3/7/4/6/5
55 total density set
*from Josh Bryant’s Jailhouse Strong
Do even set, walk 8 paces away & back, do odd set.
Can be done w any number (10,15, etc). Great finisher for pushups, dips, air squats, & so forth

No cardio finisher again. Hopefully walking the “right” side of the line between listening to my body vs enabling a weak mindset
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2524 Virtus

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Posted 07 August 2019 - 12:28 PM

Solid work Pops! That's some serious weight on the lateral raises.

 

I like that finisher too. We do something similar in F3 fairly often. It's called 11s; you pick two movements and alternate between them but you do the first one 10-9-8-7...-1 reps and the other 1-2-3-4...-10. So if you did push-ups and squats you'd do 10 push-ups, 1 squat, 9 push-ups, 2 squats, 8 push-ups, 3 squats, etc, etc, and finish with 1 push-up, 10 squats.


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Fate whispers to the warrior, "You cannot withstand the storm." 

The warrior whispers back, "I am the storm."


#2525 danduerksen

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Posted 07 August 2019 - 05:03 PM

Catching up. Pops is strong as ever.


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"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#2526 Pops

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Posted 08 August 2019 - 11:54 AM

Thursday 8.8.19
Week 5 5’s week
Upper back

Neutral grip pull-ups 50 reps
12/10/8/7/7/6

Wide grip pull downs
140x12/10
130x10
120x10

Barbell rows
135x10
185x7
165x10*
*this is the right weight

Seated machine rows D handles
140 x 15/15/15
120x15

Barbell shrugs
225 x 15/15/15

Nothing spectacular, earthshaking or heroic.
But I talked myself out of talking myself into talking myself out of training this morning. So, at least one small mind game was one this morning

Keep digging fellas
  • Stu, Poppy G, Virtus and 2 others like this

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2527 Virtus

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Posted 08 August 2019 - 01:04 PM

Building that upper back to match the lower!


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Fate whispers to the warrior, "You cannot withstand the storm." 

The warrior whispers back, "I am the storm."


#2528 Stu

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Posted 08 August 2019 - 03:39 PM

I think it's both earth-shaking and spectacular. (I didn't have to talk myself into saying that either🤣🤣)
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Sua Sponte ! Now Get off my lawn ! :angry:


#2529 danduerksen

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Posted 08 August 2019 - 04:36 PM

I'm still having those morning talks. A lot of the time they start the night before. Mentality is a fickle thing.


"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#2530 Pops

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Posted 08 August 2019 - 04:48 PM

I'm still having those morning talks. A lot of the time they start the night before. Mentality is a fickle thing.

fickle. finicky and never ending.

 

the groove (achievable repetition) is the key, right?

the groove builds momentum (habit) and momentum overrides that inner bitch.

 

This program actually 'recommends' a format of training on Monday, Tuesday, Thurs, Fri, & Saturday with Wednesday & Sunday off.

And I get it.

But 5 consecutive days makes more sense for ME (momentum & habit). Monday through Friday with weekends off.

 

So, here's where I've landed the last 5 weeks...

Even though I haven't HAD to get up early a lot of days, I'm going ahead and getting up and getting to to the gym as IF I had to be back home in time to take the kid to school. And sure enough, that's just a week or two away!

 

I'm just trying to get past the point of killing myself with the "I should be doing more" thinking.

And I remember...well hell yeah...what swinging dick IN here shouldn't be doing more??? We ALL should be doing more! And that's how fucked up that mindset is!!

 

I / we've got to celebrate the achievement and stop comparing...comparing to your old former self, to the other guy in the gym, the other guy on the forum, the other program, whatever!!


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2531 Pops

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Posted 09 August 2019 - 12:25 AM

Thursday 8.8.19
Wife asked me to go to her 5:45 pm “class” with her.
Unholy fuck...

45 minutes of various sadistic movements like jump squats, walking overhead lunges, jump ropes, assorted iso holds and then about 15 minutes of different ab exercises to cap off my shit show exhibition of fitness

Needless to say, I’M humbled and THEY need a mop.

I’ll never be so glad to see a barbell in my life as I will in the morning.

Now...what’s for supper?


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2532 Stu

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Posted 09 August 2019 - 01:09 AM

You are a much braver man than I pops🤣🤣🤣🤣
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Sua Sponte ! Now Get off my lawn ! :angry:


#2533 Pops

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Posted 09 August 2019 - 11:58 AM

Friday 8.9.19
Week 5
5’s week conclusion

Legs & core
Squat
45/135/225
290 x 5/5/5
Gravity is working fine over here

Leg press
4 plates/6 plates
8 plates x 15/15/15

make 'em look when you grunt

Leg extension-50 reps density set
16/10/10/8/6

Decline sit-ups-25#-50 reps
20/15/15

Back extensions-25#-50 Reps
15/15/12/8

That’s it fellas.

Mowing, weedeating, brush hogging, chainsawing & trail clearing at the “ranch” this weekend.

Stay productive, men.


  • Stu, Poppy G, Virtus and 1 other like this

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2534 Virtus

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Posted 09 August 2019 - 01:48 PM

3x5 squat @ 290 is impressive!

 

I might be able to do that but I wouldn't be leg pressing 8 plates after for sure.

 

Sounds like you've got functional fitness at it's finest this weekend. Have a good one!


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Fate whispers to the warrior, "You cannot withstand the storm." 

The warrior whispers back, "I am the storm."


#2535 Stu

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Posted 09 August 2019 - 02:08 PM

Good googly-moogly!

Pops you are an animal! enjoy that blue-collar therapy.
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Sua Sponte ! Now Get off my lawn ! :angry:


#2536 BeachBuckeye

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Posted 09 August 2019 - 04:27 PM

+1


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Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#2537 Pops

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Posted 12 August 2019 - 12:06 PM

Monday 8.12.19
Week 6 2’s week
1. Bench
45/135/225
245 x 2/2/2

2. Incline bench
45/135
185x8
165 x 8/8

3. Decline bench
45/135
205x8
215x8/8

4. Ez bar curl-90#-50 reps
10/10/10/8/6/6

5. Incline dB hammer curls
45-6/6
40/35/30/25/20’s x 8/8 each
15’s x 12/12

Finisher
Air dyne sprints
10:30 x 8
Had 10 in the que but either weakness or wisdom prevailed.

The humidity & heat are tropical. Been that way since I was a kid but it sure takes the starch out of an old man who thinks he can still push a chain saw in the middle of the day.
Work like that makes you happy for Monday!
Make it yours men!
Pops out
  • Stu, Poppy G, Virtus and 2 others like this

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2538 Virtus

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Posted 12 August 2019 - 01:20 PM

That's a lot of benching Pops! I've only done it a few times but I really like decline bench; I feel way stronger.


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Fate whispers to the warrior, "You cannot withstand the storm." 

The warrior whispers back, "I am the storm."


#2539 Pops

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Posted 13 August 2019 - 12:45 PM

Tuesday 8.13.19
Week 6 2’s week

Sumo DL
135/225/315
325 x 2/2/2

Good mornings
135 x 8/8/10

Seated Leg curls 50 reps
100 x 15/15/12/15 (57)

Leg raises-50 reps
15/15/12/12(54)
Tried to focus on slow descent

Back extensions body weight
20/15/15*
*still such a long way to go but I should slow down long enough to recognize that these have gotten better and my low back is “feeling” stronger/better. No way I could have done 20 unbroken just 6 weeks ago.

Taking too many backward steps lately with choices I’m making!! Just small, indulgent hedonistic choices that are “counter productive”. If only beer, wine, whiskey, cigars, fruit loops, cheap empty carbs and peanut butter weren’t so darn enticing!!
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#2540 BeachBuckeye

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Posted 13 August 2019 - 03:06 PM

Like


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Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay





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