Gym – 3/12/17 to 3/18/17




  • pull-downs on pulley, just a bit – until squat rack opened. 

Squat rack did not open, I finally used the racks you set up in the middle of the floor. This worked great. I even had to drop my last attempt when I went into full squat. 


  • 7 x 154 lbs. (70 kg)
  • 4 x 220 lbs. (100 kg)
  • 3 x 220 lbs. (100 kg)
  • Then drop & quit. 

Wrapped up with stretching a few minutes… as I had already stretched plenty before and during training. 

[6:20 – 7:15 for full workout @ Cohen’s]

Would like to dry out the fabric and buy rocks for the 100+ lb ruck sack. It’s been raining and I’ve left it outside for days; I still need to design a pattern and figure out fasteners and construction materials. Likely Duc(k)t tape


Squats on rack:

  • 6 x 135 lbs. 
  • 4 x 135 lbs. 
  • 3 x 225 lbs. 
  • 2 x 235 lbs. new high!

There was lots of stretching between the weight change & a bit of lat pull-downs, but nothing strength oriented. 

…Ate another huge potato with brunswick stew, onion “tanglers”, butter, & pulled pork for lunch. This may be my staple during heavy training. It is ~ 3,000 hearty, healthful calories worth of food. Had a few oranges earlier. About to get some junk to eat before bed.

…I’m looking at aiming to put effort into lat pull-downs & shoulder presses tomorrow with heavy squats (of course). And I may take off Thursday to rest up for deadlifts on Friday. (And golf range, Thursday).

* last Friday was 130 kg (286.6 lbs). 

** aiming for 160 kg (352.7 lbs). 

That’s a 23% jump, it may be too ambitious – we’ll see. I will give it a go – if nothing, it just won’t come off the ground. 


Squats 1st , Shoulder Press 2nd. 

Squats: light on legs, resting up for deadlift day!

  • 5 x 115 lbs. 
  • stretching. 
  • 5 x 165 lbs. 
  • stretching and warmup on heavy bag. 
  • 4 x 165 lbs. 

Shoulder Press: haven’t done this much, yet, so I basically maxed-out & found a *limit (quickly). 

  • I CANNOT REMEMBER the weight used. 95 lbs, then 115 lbs – i think. 
  • 4 sets as:
  1. 4 x 95 lbs. 
  2. 2 x 115 lbs. 
  3. 3 x 95 lbs. 
  4. 3 x 95 lbs. 
  • tossing in 2 chin-ups at one go and then 3 in a row before last set of shoulder press. And 2 pull-ups. 

In/Out of the gym in 45 minutes. A bit slower than planned. 

…I do believe I will plan a break. Heck, I need to go to the golf range for that training.

…haven’t whirled the bostaff more than a minute at a time all week. Need to skill up on that a bit soon. 

Thursday thru Saturday:

Big long break. I needed this, apparently. Though my eating habits were poor during the rest days, I would likely have been deadlift ready on Saturday. 

…Saturday, I got a Peter Rabbit juice from Brighter Day. And drove to near the gym, but I was still recovering in my upper/outer back and decided to wait until I am fully recovered. Monday will be deadlift day as newly planned. And then I can work around my soreness and figure out next week as I go. 

I am very tempted to ignore all other training besides deadlifting for two weeks.

  • On: Monday, Friday, Wednesday, and then back to daily squats on Thursday. 
  • Deadlifts feel great and as the studies show, is best exercise for TOE TO NECK STRENGTH GAINS. 

Done properly, every muscle like your calves that are tough to build are tested as you attempt to rip the heavy weight as high as possible, pointing your toes to full extension and lifting the bar with your shoulders to as high as possible, shrugging past your ears. 
…we’ll see how I feel after tomorrow. 


* the limit for this movement would be the point at which you must use momentum to create initial motion. I want full range of motion with all exercises.

If you cannot lift from the dead-weight position, then there is a weakness that needs to be addressed and overcome. Otherwise, you will eventually end up with injury. 

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