recon6991

Im back! My leg has been solid for a while. Just getting back to within reach of my old numbers on full squats. Been benching and deadlifting heavy since november or so. I havent been following a very strict program, basically this

bench 5-7x1-3 working up to a heavy ass single (usually, sometimes I just work up to a 3 rep max)
floor press 5x5
powerclean 5x5
a couple times a month i use chains or bands with benching

squat- reps vary, sometimes 5x3 sometimes 3x10, just really depends on how confident i am that day
RDLS-3x10
snatch 5x5
split squats 3x6

deadlifts 6x3 going heavy all the way
back extensions 3x15
weight pull ups -3x5 usually get up to +40-60 lbs
rack pulls 6x6
curls 12,10,8
usually finish with a max set of pull ups or high rep deadlift

my current maxes are
bench-right around 350
squat-about 450
deadlift-545
snatch-225-250 (i got 250 a while ago, but it was ugly as hell, probably couldnt/wouldnt do it again)
clean-275

day off today, but ill be deadlifting tomorrow.

i foam roll about 30 mins everyday, all the workouts are with implied warm up sets. i spent like 2 months in south africa doing a lot of hiking around and since then i have weighed pretty steady at 200, my diet is pretty shitty, getting a lot of protein but not very careful about what i eat.
hope everyone is well

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I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

recon6991

No updates- I work at a wilderness program for kids who have gotten into some trouble, or are there for reasons along those lines. I normally work wednesday-wednesday and have the following week off, a fellow instructor got sick so I was called in to help out with his group for a few days. Probably not going to lift today but Ill get back on it tomorrow.
A plus on my job for working out is that my GPP is very well taken care of because we hike basically from sunrise to sundown with a very heavy pack. When kids are interested in getting in better shape I usually do pushups, situps, pullups, lots of bodyweight stuff with them when I am there so my time out is not wasted in terms of fitness.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

-GSP-

Hey, man. Really like the look of that program.

recon6991

Thanks man. Summer has been pretty hectic for me, been lifting usually around 3 or 4 times a week though. Going to be traveling around South America starting in two weeks for two months! Stoked about it, already have found gyms in the places I will be staying.

Did bench/assistance today-
worked up to
315x2x4 on bench
140x5 on db press
floor press 415x5
reverse grip bench 275x2x10

did a boat load of rotator cuff stuff before and after.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

recon6991

OLY DAY! Really starting to love the oly lifts, might be because I am progressing on them, or that my form is somewhat decent now. Guy I work with competes in oly lifting and he has really saved my form.

warm up from catalyst athletics website

power shrug
worked up to a triple with 400
-for some reason i have always sucked at shrugging, not sure why, i am decent at deadlifts but cant shrug worth a shit

snatch balance -135x4
185x3
205x3
225x2 - hurt

c&j
135x8
225x8
255x3
275x2
300x0,0,1 PR!!!!

stoked about 300lb clean and jerk

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

recon6991

Did this workout today

http://www.tmuscle.com/free_online_a...25#death-march

basically, load up a barbell with BW and walk a mile.

BW=235

took around 25-30 minutes to complete, did not drop the bar. Whole yoke area is sore as hell, legs are surprisingly fresh feeling. going to make this my monday workout now.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

mroutdoorsman

Awesome. Going to start doing this for sure!

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recon6991

I was planning on hitting some deadlifting today, but that walk crushed me. I can barely move. If you check out www.tmuscle.com every monday they post new stuff like this, its a nice change of pace.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

mroutdoorsman

I am really curious now how I am going to end up from doing the walk in my condition... I am trying to figure out the best way to get up to 170lbs of weight on myself for the walk. I was thinking I could load my backpack up to 60lbs or so and then carry 2x 45lbs plates to get close. I wish I had that safety squat bar though!

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recon6991

I used the safety bar, next time Ill give it a shot on normal bar and let you know the difference. Im guessing its going to be huge

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.