MD State Prep

[BLK00TJ]

There are so many things I miss about living in Idaho and one of the top ones is the wheeling. Rocks, old trails, mudding too. So much open accessible areas.

Well, in the Socialist Republic of Maryland, there are no places to offroad unless you know someone with private property.  We have to go to PA or VA to wheel.  If it wasn't for my job I'd vote with my feet an move out of this miserable state.

DE Upper

DE Bench (close/medium/wide)
   135 + 1.5  chains (~40 lbs) x 3 x 8 sets every :45

Giant Set:  r=:90
   BOR - 185 x 10 x 3
   CGBP - 185 x 10 x 3
   Ab Wheel - x15

Giant Set:  r=:90
   NG Pullups (assisted w/ green band) - x7 x 3
   OHP - 105 x 10 x 3
   Fallouts - x15

Super Set: r=:60
   Face Pulls w/ green band - x20 x 3
   JM Press - 115 x 8 x 3

Lying Tricep Ext
   70 x 15 x 3


Feel swole, still fat, thirsty for 

[ShawnJ]

Those giant sets and short rest periods are nutbar, your conditioning must be top notch!

[piperdown]

Serious upper there Ron. Short rest sets really force the muscles to work.

Nice thing about Idaho is that about 70% of the state is public land. Mountains, desert, grassy valleys. Most folk don't know that Idaho has more primitive wilderness than any state but Alaska.
I'd be back in a heartbeat if there were jobs there for me. Sadly there are not 

[Andrew]

great pressing and rowing. Those sets of 10 on CGBP must be smashing your tri's!

[BLK00TJ]

ME Lower

Conventional Deadlift (paused)
   135 x 3
   185 x 3
   225 x 3
   275 x 3
   315 x 3
   365 x 3
Conventional Deadlift
   365 x 1 x 3

Superset
   GHR (assist w/ green band)
      x10, x8, x9
   Hanging Leg Raise
      x8 x 3

Superset
   SSB Goodmornings + orange mini bands
      115 x 8 x 3
   Ab Wheel
      x10 x 3

Superset
   Squat (high bar)
      205 x 10 x 3
   Fallouts
      x15 x 3

[piperdown]

Certainly hammered the lower body and core Ron!
Definitely know I wouldn't get far with the ab wheel 

[BLK00TJ]

Certainly hammered the lower body and core Ron!
Definitely know I wouldn't get far with the ab wheel 

I'm really trying to work hard on my entire backside.  I think that is the only way I'll ever make progress on my pathetic deadlifting.  ab wheel is getting easier with frequency.  I remember only being able to do one set of 10 with the subsequent sets less reps.

ME Upper

3ct Paused Bench
   95 x 3
   135 x 3
   185 x 3
   225 x 3
   245 x 3 - was hoping to beat my 255 PR, but this weight moved way too slow.

Paused Bench w/ Reactive Slingshot
   245 x 5
   245 x 5
   245 x 10

Giant Set
   BOR - 185 x 10 x 3
   CGBP - 185 x 10 x 3
   Ab Wheel - x10 x 3

Giant Set
   WG Pullups w/ green band assist - x8 x 3
   OHP - 95 x 10 x 3
   RC Situps - x10 x 3

Giant Set
   Lying Tricep Extensions - 70 x 15 x 3
   Face Pulls w/ green band - x20 x 3
   Fallouts - x10 x 3

[Merkley]

I'm really trying to work hard on my entire backside.  I think that is the only way I'll ever make progress on my pathetic deadlifting. 

We were built for bench and squat, not deads. Fuckin' terrible with deads. Bleech!

[BLK00TJ]

I'm really trying to work hard on my entire backside.  I think that is the only way I'll ever make progress on my pathetic deadlifting. 

We were built for bench and squat, not deads. Fuckin' terrible with deads. Bleech!

Good thing is, it'll probably help my squat a lot too since I'm not really a quad dominate squatter.

[BLK00TJ]

I tell ya.. when it rains, it f'ing pours.  Went to bed last night already planning on taking the day off of work to have the house dried out from the restoration company.  This morning it felt warmer than usual and a lot stickier in the bedroom.  Yep. brand f'ing new HVAC stopped working AGAIN.  So, I tried to get my workout done before the HVAC guy came by to get his ass chewed out again.

DE Lower

SSB Box squats - set every :45
   190 x 3 x 8 sets
Sumo Deadlift - set every :45
   195 x 3 x 8 sets
Giant set (only had time for one round before the guy showed up)
   GHR (green band assist) - x10
   Pullups (green band assist) - x10
   Ab wheel - x10

[piperdown]

I tell ya.. when it rains, it f'ing pours.  Went to bed last night already planning on taking the day off of work to have the house dried out from the restoration company.  This morning it felt warmer than usual and a lot stickier in the bedroom.  Yep. brand f'ing new HVAC stopped working AGAIN.  So, I tried to get my workout done before the HVAC guy came by to get his ass chewed out again.

DE Lower

SSB Box squats - set every :45
   190 x 3 x 8 sets
Sumo Deadlift - set every :45
   195 x 3 x 8 sets
Giant set (only had time for one round before the guy showed up)
   GHR (green band assist) - x10
   Pullups (green band assist) - x10
   Ab wheel - x10

That sucks Ron! I'm guessing it's still under warranty, but even at that, it's still a pain in the ass having to deal with repair people.

[Merkley]

Dude, I feel for ya. Hopefully you can get this bullshit dealt with swiftly and have your household back to normal ASAP.

[BLK00TJ]

Yeah, I'm already sick of my kids crap all over my side of the sink 

Pathetic DE upper.  No gas in the tank since I had to take my kids to karate right after work and I tried to do some work when I got home on an empty stomach.  I just didn't have it.

DE Bench w/ 1.5 chains varied grip.
   145 x 3 x 9 sets

Giant set
   BOR - 165 x 15 x 3
   CGBP - 165 x 15 x 3
   Ab wheel - x15 x 3

done.

[piperdown]

Yeah, I'm already sick of my kids crap all over my side of the sink 

Pathetic DE upper.  No gas in the tank since I had to take my kids to karate right after work and I tried to do some work when I got home on an empty stomach.  I just didn't have it.

DE Bench w/ 1.5 chains varied grip.
   145 x 3 x 9 sets

Giant set
   BOR - 165 x 15 x 3
   CGBP - 165 x 15 x 3
   Ab wheel - x15 x 3

done.

Those days are not fun, but you DID get in and lift instead of skipping 

[ShawnJ]

Sorry about the home problems, that sucks! Still putting in some awesome sessions