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Pop's Grindhouse Chronicles


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#2701 Pops

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Posted 25 November 2019 - 05:22 PM

just realized that I havent posted in a minute

 

Thursday 11.20.19

OHP

45/115/135

145 x 5/5/5

 

Seated machine press

140 x 12/10

130 x 10

 

Cable lateral raises

3 sets x 10 each

 

Fri, Sat & Sun off

 

Monday 11.25.19

Neutral grip pull ups

Bodyweight-10/8

25# - 5/5/4/4

Bodyweight - 7

 

D-Handle pulldowns

140x10

160x10

140x10

 

Barbell Shrugs

225 x 15/15/15

 

Vgrip seated rows

140x10/10/10

 

Cable tight chops

50# x 20/15/15 Left and Right

 

Trying to hit more than miss around the holidays and my back right now


  • Stu, steviesch, Poppy G 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


#2702 Pops

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Posted 27 November 2019 - 12:42 AM

Tuesday pm 11.26.19

Flat bench
45/135/225x5
265x 2/2/2
Back off DE: 225 x 8

Decline bench
45/135/225x8
275x4
245x 6/6/5

Ez bar curls
21’s : 7- bottom to half rep, 7 half to top, 7 full
50x21
50x21
40x21
Superset with
Cheat curls (small rocking action)
110x 4
90x4
80x4

Machine cable curls
50 x 15/15/15

Twisting knees to chest from abstraps
3 x 20 (10/10)
  • Stu, steviesch, Poppy G 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


#2703 Pops

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Posted 28 November 2019 - 12:14 PM

Wednesday 11.27.19
OHP
45/115/135
165 x 2/2/2
Back off DE: 135 x 8

Seated DB press
65 x 6
60x6
50x8

Db lateral raises
25 x 15/15/10/10 each

Cable French press rope attachment
60x12
60x6 / 50x 6
50 x 12

Incline triceps extensions w ez bar
80 x 8/8/7

The only dip bar attachment is on the Roman chair and it stayed busy today so:
Tricep pushdown machine stack
150 x 10
250x10
250x10
200 x 10

If you ever need a good laugh, head to the public gym and watch folks, often times as instructed by trainers, try to perform various movements (curls, etc) whilst standing on a bosu ball. I’ve taken to stopping in mid set to stare and openly laugh. Gymfuckery abounds.

Happy Thanksgiving to everyone!
Indulge safely!
  • Stu, BeachBuckeye and danduerksen 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


#2704 danduerksen

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Posted 28 November 2019 - 09:38 PM

C'mon, old man... everyone knows if you do anything on a bosu ball it becomes infinitely more difficult meaning more muscles are gained... :mellow:  Everyone. It's just simple science.


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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


#2705 Stu

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Posted 30 November 2019 - 11:40 PM

Happy Thanksgiving Pop's!

The gym story sounds funny as shit. I had to look up bosu ball though to truly understand the joke LOL!

I hope your back healing well.
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Sua Sponte ! Now Get off my lawn ! :angry:


#2706 Pops

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Posted 02 December 2019 - 09:34 PM

Monday 12.2.19

Weights are getting a bit heavier on the Bench and OHP, so I'll be modifying from an 8,5,2 rep scheme to a 6,4,2 scheme, still at 70,80 and 90% respectively.

 

Also incorporating some CAT (Compensatory Acceleration Training) as described by Josh Bryant:

Lifting a submaximal weight with maximal force will provide many of the strength training adaptations of lifting maximal weights; on the same token, lifting a maximal weight with intent
to move it as quickly as possible provides explosive strength benefits.
Sounds a lot like Dynamic Effort or EMOM to me, right? Yeah, I thought so too. At any rate, I'm bringing that in after the main working set at 60,70 and 80% respectively.
 
The Dead Bench is performed in the squat rack with the bar resting in the pins. It's designed to help you work through your sticking point at the bottom the press.
Ok, enough words. Here's today's session.
 
Bench
45/135
210 x 6/6/6 pause reps
 
CAT Bench
180x4/4/4/4/4/4
 
Dead bench
185x1/1/1/1/1/1/1/1
 
Ez bar curls
90/90/80
3 sets x 4 reps for each weight. 36 reps total.
21's 
60/50/40 x 7/7/7 (bottom to mid/mid to top/full range) 63 reps total
These were alternated as 3 sets of 4, then 1 set of 21's then 3 sets of 4, etc etc
 
 Tht's it. I'll catch on the logs later tonight. Just wanted to make a scratch on the log book so that you guys wouldn't kick me out

  • Stu, Poppy G, BeachBuckeye 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


#2707 Pops

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Posted 03 December 2019 - 03:49 PM

Tuesday 12.3.19

Cable chops-35#

4 sets x 15 per side

 

Twisting knees to chest, from ab straps

3 sets x 20 (10/10)

 

Decline situps-25#

3 sets x 15 reps

superset with:

Planks

3 sets x 30/30/30

 

Leg extensions

180x15

250x10

250x10

230x10

200x15

 

Was going to look into pushing & pulling the sled in the gym below for some additional leg work but it was occupied by the morning thrash-about class.

the GOOD news is that the leg extensions did nothing to aggravate the lower back. I'll introduce the leg curls back in and see how they do.

 

Onward!!


  • Stu, Poppy G and BeachBuckeye 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


#2708 Virtus

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Posted 04 December 2019 - 09:01 PM

Pops is still the man!


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

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


#2709 Pops

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Posted 05 December 2019 - 03:07 PM

Wednesday
Life

Thursday 12.5.19
Neutral grip pull-ups-55 total
25#
7/7/6/5/5
Body weight
8/7/10(straps)

V grip seated rows
150x10/10/10
Sloooooow and controlled

Face pulls
35x15
40x15/15

DB shrugs
100’s x 15/15/15
Superset with

DB rows
75 x 10/8/8 each
  • Poppy G, Virtus, BeachBuckeye 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


#2710 Pops

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Posted 07 December 2019 - 04:35 PM

Friday-work
Saturday 12.7.19
OHP
45/115
130x6/6/6

Seated DB press
60’s x 8
60’s x7
50’s x 8

Incline tricep extensions
80# ez bar
10/8/10

Db lateral raises
25’s x 10/10/10 each

Triceps machine push downs
210x20
250 x 10
250 x 10
230 x 10
  • steviesch, 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





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