Tuesday is a remedial PT morning for the month of July. So up before the birds. While I didn't even hear a bird this morning, I did see 5 fox along the road on my morning ride.
Ride 30 miles 15 am/15 pm
Z 10 min warm up
Front Plank 5x30 sec. -- (with the remedial)
DL - 2 sets 135 x 5, 2 sets 185x5, 5 sets 225 x 5
BP - 135 - 5 sets x 5 rep
Pull up 5x5
Hanging leg raise - 5x5
Lunch time: Z drills/RIFGA
The Deadlifts are coming along quickly. The weight feels good with each pull. My grip was the first to go. I'm easing into the bench press and the DL. Notice the past few entries. I haven't gone above 135 in bench and I will probably hang with 225 for a while. It is not because I can't push my body beyond these numbers. The fact is these lifts are very form specific. I need to find a groove, spend considerable time in the groove and then move up the weight.
It does NO good to toss some weight around with improper form. More gains in strength are made using correct form.
This reminds me, I HATE the gym on base. There are a few people that know what they are doing and do it properly. These guys are usually from 'the teams.' Then there is everyone else; the other 90% of the gym patrons. They read some propaganda from latest metrosexual fitness magazine and hit the gym. If I was counting reps for any of these people, I would still be on 1.
My friend and former training partner Dan (MGySgt Ret.) used to laugh at my disgust every time we went into the gym. He was wise and he usually helped me avoid the gym with the exception of inclement weather. Here is story from one rainy afternoon in Feb 2007:
Dude and two buddies hit the gym one afternoon because the Chief said. They obviously had never taken to the iron and Dude volunteered his "expertise." Dude lifted some in his sophomore year of football and now 5 or 6 years later, he is the duty expert. His knowledge of weight training surpasses everyone else in the gym. The testosterone is thick in the atmosphere as Dude loads the barbell at the squatrack with 225. He gets under the bar and lowers himself and the weight about 5 inches, grunts, repeats 3 times and rams the weight back to the rack. Next dude pops on 310 and tells his buddies he needs a spot.
Dan and I look at each other but say nothing. Nothing needs to be said. I am thinking that the emergency number on base is x4444. We diligently keep working on our Deadlifts.
Now dude gets under this weight with his buddies on either side of the barbell. Like a powerlifting world record attempt. Mind you, niether of the spotters has ever spotted before. He takes a step back and grunts his way down about 4 inches and back up. Dude chants,"YEA, that's how you do it."
I received more exercise (abdominal) from laughing at this dude. Dan and I finished our workout in silence. Other than a few snicker here and there. As we walked out of the gym, Dan was still laughing.
Why Do You Ride
5 years ago