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yup bill...that's what i told my self....a pr is a pr and at my age i will take any pr i can get :D

glad you are back at it alden....keep it up

friday

squats, box step ups, good mornings and a couple of beers on the deck at the gym with one of the coaches.....great way to end a week

today

breakfast with our coach

then

speed bench

camber bar bench 5-3-(6) 155-175-195

low incline bench 8-8-8-8 55-65-75-85

mag grip supine row 4 x 10

decline one arm row 10-10-10-10 40-45-50-55

hammer curls 4 x 10 30lb

100 blue high bar push downs

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last night

1 rm front squat 305lbs

3 mat deficit kb squat 3 x 20 20kg kb

3 mat defitict dead lift 6-6-6-6 225-275-295-315

then had to go to Vancouver to help my parents set up their smith machine in their new house.......my wife and I were laughing and shaking our heads at the same time that here are my parents in their mid 70's and here we are helping them to set up their home gym....and they will use it as they still go to the ymca gym at least 4 mornings a week at 5 a.m. when they did not have one at their old home.....

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Awesome stuff guys!!

Cliff, Amen to that!!

Alden, Glad you are back!!

[B]7 Aug:[/B]
10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 80#
5 @ 90#
10 @ 105#
5 x 10 @ 70#

[B]9 Aug:
WU:[/B]
1 mi run
10 10 SUs and 1 DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For Time:
10 Deadlifts (225/155)
1 Strict Handstand Push-up
9 Deadlifts (225/155)
2 Strict Handstand Push-up
8 Deadlifts (225/155)
3 Strict Handstand Push-up
7 Deadlifts (225/155)
4 Strict Handstand Push-up
6 Deadlifts (225/155)
5 Strict Handstand Push-up
5 Deadlifts (225/155)
6 Strict Handstand Push-up
4 Deadlifts (225/155)
7 Strict Handstand Push-up
3 Deadlifts (225/155)
8 Strict Handstand Push-up
2 Deadlifts (225/155)
9 Strict Handstand Push-up
1 Deadlifts (225/155)
10 Strict Handstand Push-up

~15:45
[I]Did Belly to wall HSPUs. Screwed up both timers!! :ranting2: About 1 min slower than my Last Attempt on 5 Aug 2014! [/I]

[I]Evening:[/I]
1 mi dog walk
Back Squat:
3 @ 200#
3 @ 225#
15 @ 255#
5 x 10 @ 140#

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Aug. 9, 2016 Tuesday

WU: Run 400M then 2 rounds
10 Walking Lunges
10 Superman's
15 Situps
10 PVC Pass-thru's
10 Air-squats

Sumo Dead Lift / Work to a heavy 3

3@135, 3@185, 3@215, 3@235, 3@255 Stopped as I felt a "twinge" on lower left side......dohhhhhh Hoping to beat 265lb PR :ranting2:

WOD: Partner WOD 4 Rounds 25Min time Cap. 1 Athlete at time except Jump-Rope.
100 DU / 250 SU
100 Calorie Dyno-glide Bike for 2 sets / 40 Cal. Row the other 2 Sets
25 Dead-Lifts 225/165.

This took way longer then anticipated!!! We completed the 4 rounds in about 26 1/2 Min.

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Patrick, Sometimes discretion is the better part of valour! :shrug: Great WOD!!

[B]WU:[/B]
1 mi run
1 min on Jacobs Ladder, 117 ft
10 10 SUs and 1 DU attempt
10 Air Squats
10 Frog Holds
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)
10 Dips

[B]WOD:[/B]
20 min AMRAP:
10 Over the Box, 30"
10 HRPUs
10 Russian KBS, 70#

8 rounds and 10 Over the boxes and 10 HRPUS and 2 KBS

[I]8 KBS and 8 over the boxes less than my last attempt two years ago..:([/I]

[B]Evening:[/B]
Bench Press:
3 @ 105#
3 @ 120#
15 @ 135#
5 x 10 @ 75#

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Thanks, Guys. It is good to be back.

8/5 Mountain bike ride in Red Rock Open Space. 6.2 miles, 840' of climbing. First time on the bike since injury and it felt pretty good. (except for realizing how much capacity I had lost) :(

8/6 OH press 45, 55, 65, 65 X10
Pullups 8, 10, 8, 7
Pushups X3X10
Bent over rows 85X3X15

8/7 Mountain bike ride in Cheyenne Mtn State Park. 9.1 miles, 1148' of climbing, 6.3 mph avg.

8/8 Dirt bike ride; Balanced Rock trail. 40 miles of dirt.
Cash out: Walking lunges X3X20

8/9 OH press 45, 55, 65, 75 X10
Pull-ups 8, 12, 10, 7
Pushups X3X10
Bent over rows 85X4X15

8/10 Rest day

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GOOD WORK FELLAS!!!

Aug. 10, 2016

WU: RUN 400M 2 Rounds
5 Pull-ups
10 Push-ups
10 PVC Pass-thrus

1. Strength
4x8 unbroken Cleans, climbing - rest as needed
1@65 3@85

2. Strength Conditioning
5RFT:
5 Front Squats - you choose the weight / @85
5 Weighted Pull ups - you choose the weight / Strict PU
5 Weighted Ring Dips - you choose the weight / Strict deep Dips


3. Conditioning
2 RFT:
20 Thrusters, 95/65 @ 65
20 Pull ups / Did Ring PU
20 Wall Balls 20lb/14lb
20 Calorie Row

14:55 Took it real easy.... make sure the back is OK :D

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Great stuff guys!!

[B]WU:[/B]
500 m row
1 min on Jacob's Ladder, 114 ft
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]Evening:
[/B]
1 mi dogwalk

Deadlifts:
3 @ 235#
3 @ 265#
7 @ 300#
5 x 8 @ 165#

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Aug. 11, 2016 Thursday

WU: Run 400M then 3 Rounds
5 Dips
10 cradle-rocks
20 Lunges

Bench Press
3x10 Bench Press, climbing - rest as needed

Conditioning
1 lap Farmers carry (1 K.B.)
10-9-8-7-6-5-4-3-2-1
K.B. Swing
Burpees
Sit Ups
then
1 Lap Farmers carry

13:39 This was a good one!! One of the Fireman Kids in my box hit like 9:30!! Crazy.

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great work as per usual guys.....

friday.....both my wife and i had a looooong work week, plus it was super warm here and neither of us really felt like going in a squating so we went up the gondola [url]www.seatoskygondola.com[/url] (wfs) with some friends for dinner and to see what amounted to a neil young cover band......we thought we made the right choice

sooooo saturday

2 rm box jump with 10lb ankle weights on 21'5"

front squat 8 x 3 ot 2 minutes 145-155-165-175-185-195-205-215-225 (i did an extra one just because apparently i can not count)

zerker good mornings 8-8-8-8 75-95-105-115

gh dead lifts 5-5-5-5-5 135-145-155-165-175

5 x 20 kb obliques 20 kg kb

then this morning....after going to a buddys 50th last nite.......saw a bunch of people who we have not seen in a long time.....again my wife and i are so glad we have discovered the powerlifting world after seeing how badly some of these people were doing....

speed bench

rm 195lb bench 11.....it called for body weight rm which for me would have been 1 so we all decided to go with ideal body weight :D

incline dbell press 20-20 25/30

decline dbell press 20-20 50/55

ezcurl 10-10-10 40-50-60

rope push down 100 10 kg

then one of the coaches we doing a foundations 1 class with only 2 people in it. she asked the power lifters if we wanted to come over and play with them......so 8 of us said yes

25 lunges

3 rounds 10 24kg kb swing/10 sit ups/10 air squats

25 lunges

4:32 new pr :pepper::pepper: