Chasin' Gaynor...

[PaulBlack]

Thanks big guy. Just keeping the joints lubed really.

Friday 8/8

Box Squats 15" #225+#100 Chains x3x8

Speed Pulls #275+#100 Chns x3x5

DB Rows #130 x10x3



Had to work some OT today so I got a fast one in.
Deloading for a week or just pulling back some probably.

 

[PaulBlack]

Monday 8/11
Speed Pulls floor #225+2 greens x3x6
#315+#100 Chns x3x2

Squats #135 x10
x12
x20

T Bar Rows #160 x15x4

Hang Cleans #135x12

Light day and moved pretty fast thru everything to keep the HR up some.
Ungodly humid in the gym however, so the rep work just ate me up quick. Could not drink enough and almost shaky at the end.

 

[kenpoengineer]

Nice job keeping in shape. 135 lb squats for 42 reps in a humid gym would have killed my passion for it. Good to see you pushed through.

 

[PaulBlack]

Friday 8/15

2" Deficit deads #495x1
#545x2x2 (woo hooo right in the thicket)
#425x5x3 about 75% for today, so somewhere to perhaps start again!?

2" def RDL's to floor #315 x10x2

Clse Stance Oly squats #225x10x2

Low Cable Rows #150 x20,pause... 12...,10...,8...,=50
#175 x20 pause 10...,6...4...,=40 after this W/O, my back is thick and juicy


Missed some heavy pulling. Prolly should have eased in a little more, but oh well. As my dad used to say, Don't do as I do. Do as I say. hmmmmm
Certainly noticed the month of somewhat dallying has lowered my work capacity/fitness level some as I had the strength but was getting winded by the rep work.

 

[CincyKiller45]

You're beastin', Paul. Good stuff.

 

[rob112]

Killer session PB!

 

[kenpoengineer]

Funny, my Dad said the same to me! Lol. Awesome deadlifts old man! Nice job!

 

[PaulBlack]

Thanks guys. Gotta use the wind when it blows in...!

Monday 8/18
OHP's #115x3x5

CGBP's #155x6
#165x5x4

Strict Bent Rows #160x15x3

Tri Extens #90x10x3
#100x8

Cheat Curls #130x5


Shoulders felt a bit better today.
Seemed to be able to squeeze harder.

 

[liftandswim]

You considering any meets in the future?

 

[PaulBlack]

In the near future!? No, not really.

Wednesday 8/20
15" Pin Pulls #475 x3x3 (pretty quick & easy really)

Drop #50
2" Deficit Pulls #425 x3x3 (same here and they seem easier "not" making them speed pulls with a ton of force, just squeezing them off the floor)

2" RDL's #315 x10
SLDL's #315 x10x2 (deliberately rounded my back with control of course)

Squats #225 x8x3

Bent Rows #180 x12x3

Hypers BW x15x2



Want to get back to some kind of continuity with progression and a set routine.
15" pin pulls with abt 70%-75% of my max there, then drop #50 and do the 3 sets 3 from 2" deficit.

In between weeks, I may add in accommodating bands and or chains thru out for singles. I really feel the greens (especially) did a good bit for my strength up over the knees and the L/O feels more secure. We'll see!?!?
Moved at a half decent clip, to get my fitness level up some more too.

 

[kenpoengineer]

Glad to see you lifting with a goal in mind. You know if you competed that you would win deadlifting hands down! Are there deadlift only competitions?

 

[liftandswim]

Glad to see you lifting with a goal in mind. You know if you competed that you would win deadlifting hands down! Are there deadlift only competitions?

There is.

 

[PaulBlack]

Friday 8/22
CGBP's #155 x6x6

Bent Rows #180 x10x3
Super Set Pl Dwns #165 x10x3

Shrugs #455 x12x4

Squats #135x12
#185x15 (loosen the hips and legs from Wed. add a little volume too)

Tri Press dwns #75x10x4

Speed Pulls #270+#50 chns x3x4



I had such bad hamstring cramps Wed nite after my W/O. Most likely a need of water since the humidity and sweating was horrible. After I hydrated and took a mag tab and a few other minerals I was fine. But wow, both hams at one time with knots like grapefruits in them, was kinda hideous.

 

[kenpoengineer]

Very strong pulls! I can't even imagine a 455 lb shrug! Hydration brother is very important at our age.

 

[PaulBlack]

Monday 8/25

15" Pin Pulls #495 x3x3 up #20

2" Deficit #425 x5x2 (bumped the reps not the weight as I had a tad of hip pain)
#365+#100 Chns x3x4 (as fast as possible on these)

SLDL's #335x10

Squats #245x15x2 (hipa pain at the start, but it let way up as I got more reps in.

Low Cable Rows #200 x10x4


Well, it was an okay W/O, but my lft hip was really giving me some twingy trouble today on and off all weekend so I limped thru some, but the pain was rather distracting at times and really craps out the energy. After the squats, it seemed to let up a good bit, so I was able to get some focus back and hit some rowing.

 

[PaulBlack]

Have to edit in Weds. pressing W/O here----------------


Friday 8/29
Speed Pulls 2" deficit #315+#100 Chains x3x4

Negs #500x1
#545x1
#605x1x2 slow 5-10 second count down on all sets


Clse stance Squats 2" above para quads
#225x10
#315x12
#225x20

Pull Dwns #190x10x4



Speed work and some heavy negs but nothing to horrible.

 

[Sean1332]

Brutal negatives. I needa try

 

[PaulBlack]

Monday Pressing and rowing stuff and some arms

Wednesday 8/3
15" Rack Pulls #515 x3x3

2" Deficits #445 x3x3

RDL's #315 x10x2

Squats #225+#100 Chns x3x4

Bent Rows #180x6
#230x6
#250x6
#270x8x2
#230x12



The 15" had good hip snap and speed.
When I went to the defs they got kinda sluggish and the squats were slow from the bottom too.
Still a little stiff in my left hip so that may very well be a reason getting lower was tougher today.

 

[kenpoengineer]

Still watching the lifts in here. Rockin the weights PB!

 

[PaulBlack]

Thanks big guy. Have not kept up my log in here as much as I should be. Still lifting and keeping track on my old forum however.
Been pretty busy with some work and family stuff.
Hope you are doing well and kicking it in the butt...!

 

[PaulBlack]

Monday 9/8
15" Pin Pulls #535 x3x3
#535+#100 Chns x1x2

2" Deficits #465 x3x3

SLDL's #365 x15
RDL's #315x12

Squats #135x10x2

Low Cable Rows #190x12x2
#240x12x2



Pressed for time and kinda sluggish today. Still got the pulling work in, but it could have been more fun. Felt too much like a job today...!


Monday 1/30/17

Box Squats to black pad
#135x5
#185x5
#205x5
#225x5x2
#205 add chains +blue pad x5x2
#205 x8
#185x12

CGBP's #135 x8x4

RDL's #135x10
#135+chains x12

Hip & leg Stretches 30 mins



Friday 2/3/17

Pin Pulls @ floor height...
#135x5
#225x5
#315x1
#335x1
#355x1
#375x2
#315+#100 chains x2x2
#315 x3 Pause Pulls. (pause after 1" off floor, stick form for 2 seconds then pull to lockout)
#225+#100 chains x5 Pause Pulls

Pull Dwns #160x10x4

Hip Stretches

Still clawing back

 

[RegisterJr]

Good Lord, those SLDL #'s...

 

[rob112]

Good Lord, those SLDL #'s...

Brutal!

 

[liftandswim]

The force is strong in this one.

 

[kenpoengineer]

PB is freakin STRONG! SMHS!!

 

[RegisterJr]

How're things Paul?

 

[kenpoengineer]

Hey! Where is my inspirational lifting brother!!!???

 

[gokix811]

Hey! Where is my inspirational lifting brother!!!???

2nd this.

You're missed, Paul!

 

[Sean1332]

3rd'ed

 

[rob112]

4rded

 

[kenpoengineer]

Get your freakishly strong deadlifting butt back in here! I'm needing some inspiration!!!!!!!

 

[RegisterJr]

Get your freakishly strong deadlifting butt back in here! I'm needing some inspiration!!!!!!!

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