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Monday, December 30. 2019

Trainer on vacation

Monday is a weights day, so I did my best to kick my own ass with a mix of things. With trainer I would do barbell squats and bench. I want to inspire our readers...


4 sets of goblet squats (instead of barbell squats)
3 sets of 2-minute rower sprints
4 sets of overhand and underhand curls
4 sets of tricep push-downs
4 sets of seated rows
4 sets of cable pull-downs
4 sets of ab rollers
4 sets of 25 pushups (instead of bench press)


Yes, I do them in various supersets.  I felt pretty beat-up at the end, ready for a ten-minute nap at 6:30 am before work. Pushing oneself to the max is the hard part for me, the mental part. I never feel like doing any of it until I get in the cage to fight the bear. Some of you know what I mean. The bear is one's own sloth. Sloth is a sin, by the way, so it's worth resisting like other disgusting temptations. I do try to turn my back on sinful temptations. Not a saint, tho.

Posted by Bird Dog in Physical Fitness at 14:39 | Comments (6) | Trackbacks (0)

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C'mon BD, if you really want to push yourself to the max, quit doing the same tired routine you've been doing for years and work on getting your deadlift up. I mean, seriously, and I don't care how old you are, how big of a bear do you have to fight to do a set of tricep push-downs? I guarantee you it's not as big as the one you face when you've got a heavy barbell sitting on the floor in front of you, waiting patiently for you to dig deep and lift it.
#1 RJP on 2019-12-30 23:40 (Reply)
Thursday is deadlift day for me.

And I agree with ya.
#2 Bird Dog on 2019-12-31 07:19 (Reply)
OK, cool. So what are you going to do this year? Stick with the same routines that have produced little strength gains, or get serious and actually put some weight on the bar?

To that end, I'm curious about the weight x sets x reps scheme you're going to use on Thursday.
#2.1 RJP on 2019-12-31 10:56 (Reply)
Goal is to raise 1-rep max deads by 20 lbs/yr. I am no longer young.

Thurs I will do 5x5, max to 75% of my max. Prob will step down a notch for a 6th set. I like to do that.

Rowing sprints? On the erg machine. 1 or 2 minutes.
#2.1.1 Bird Dog on 2019-12-31 11:57 (Reply)
You're not young, but you're not dead, either. Adding 20 lbs is a very modest goal for the year, especially considering your starting point.

This really isn't the venue to go into depth with programming, so just do yourself a favor and get The Barbell Prescription and go from there.

You can thank me later. :-)
#2.1.1.1 RJP on 2019-12-31 20:35 (Reply)
Need to know reps and actual weights. But that's a good amount of activity.

Are the rowers sprints on a rowing machine?

And try clap push ups (if you don't already). I've found those to be taxing, but give me the fastest gains.
#3 DrTorch on 2019-12-31 10:10 (Reply)

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