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strength train today

squats 3/3/3+/10 @ 70/80/90/70% of 1RM
bench 3/3/3+/10 @ 70/80/90/70% of 1RM
pullups 3x12
dips 3x30
core

Shot Sporting Clays and then took Merlot for a hike and he immediately went to his favorite rock wall. I almost broke and ankle coming back over, while he runs it like a Wallenda....

3/3/3+/10 what does this mean?

Got a late start due to a kid being home from college but we snuck in the 3-1/2 mile ridge huff we do. Found a tick on the outside of my jeans and another on the seat of the car... probably find more as the evening wears on.... Chloe is on Bravura (sp?) early this year because this hike in particular is so damn ticky. But I'm not. Little [bleep].

it's from Jim Wendler- it's the second week (of four), you always finish the heaviest set w/ a +- so as many as you can do; week 1 is 5/5/5+, week 2 3/3/3+, week 3 is 5/3/1+, week four is a lighter, recovery week

the 10 reps at 70% of one rep max I add to weeks 2&3 just to give them a little more volume

it's (Wendler) the best strength program I've stumbled on thus far!

Ah yes 531 it is a good basic strength program. Never seen it written out like that. It lacks hitting your one rep max but you can adjust for that. I think there are better but it is a solid beginner program.

Definitely sore this morning but was able to stretch, do pushups, and ride an hour. Being chairborne today is going to make it worse as the day goes on.

StairMaster: 10minutes

Squats: 4x10
Stiff legged deadlifts: 3x12
Leg Curls: 3x12
Machine leg press: 3x12
Machine calf raises: 3x12
Lunges: 3x10

StairMaster: 20minutes

(My back asks why? )

4 miles on the trails with Tiny Elvis; starting to feel a little bit like Spring

Yesterday:
Stress test and echo of heart. While hooked up and sitting waiting for stuff to get started I got a little concerned after the 4th nurse was called in. I heard them say "he's getting nervous now it's going up". They told me they don't get to many resting heart rates of 41 bpm.

This morning:
Elliptical 15 mins
Circuit, several warm up rounds, 3 working rounds, no rest between exercises, 1 min rest between rounds:
Hang Clean
Zercher Squats
DB Incline
Lats
Rev Hyper

mine is often in the 45-50 range, not a bad thing

I have to get a physical every two years for work and they have to do a ekg- they always say “oh you must be a runner” something on there leads them to that conclusion

45-50?? You must have some really ugly nurses up there.......

that’s Rockwell- not sure what you were talking about?

LOL, nicely played.

Rower: 15min warmup

Bench press: 4x10
Incline Bench: 3x12
Cable Crossovers: 3x12
Barbell curls: 4x10
Rope cable hammer curls: 4x10

Treadmill: 30minute intervals

5 miles the trails with Tiny E- feeling like Spring, but I know better

Catching the first whiffs of spring in the air here. Literally.

yesterday - squats, press, deads
today - 60 min on bike

I imagine its been discussed before, but have any of you guy's ever just tried to get through a few hours of regular outdoor activities wearing 5 pound wrist weights on each arm and 10 pounds on each ankle. I've found out years ago, at least for me that that works better than anything.

Maybe it's paranoia, but a gym sounds like a nearly ideal virus vector... careful guys. Maybe stick to outdoor pursuits for a while?