Tim K's Journal

[Tim K]

Warm-ups, prehab/rehab

Band Pull A parts (supersetted with Face Pulls)
20 x 2

Face Pulls
50 x 20
60 x 15

Bench (two board; P.O.R.)
Bar x a lot
135 x 10
185 x 5
225 x 5
255 x 3
285 x 3
300 x 6 - PR Only needed 3, but was bored out of my mind and wanted to push some
225 x 12 - close grip with slingshot
225 x 8 - 30 second rest
225 x 12 - 2 minute rest; wanted all my reps

Lat Pulldowns
120 x 12 x 3

Triceps Pushdowns (done as a giant set)
70 x 15
80 x 15
90 x 15
100 x 15

SOHP
95 x 10 x 3

Barbell Shrugs
225 x 15 x 3 - straps

BW = 200 lbs

All work done fasted

[muscle_g]

Awesome 2 board PR Tim!!

[Tim K]

Awesome 2 board PR Tim!!

Thanks G

[Brian Hopper]

Great job Tim!!!

[Tim K]

Great job Tim!!!

Thanks Hopper!

[Tim K]

Foam Rolling, Band Work, Prehab/Rehab

Bench
Bar x 20 - feet on bench; P.O.R
135 x 10
185 x 5
225 x 3
265 x 3
290 x 3 - feet on floor, belt & wraps
305 x 3
315 x 3 - PR; big PR for me today. Thought about going for a 4th rep!

SOHP
95 x 30 - didn't feel like doing 3 x 10; getting in touch with my inner Crossfitter

Band Pulldowns
15 x 3

Band Triceps Pushdowns
100

Lateral Raises
5 x 100

BW = 200 lbs

Workout done fasted.

Back is still screwed up and I've been missing squats and deadlifts. Yesterday did not help either - moved some heavy implements (box blade and straight blade), a 300 lbs rock (full of Barite Crystals), and then helped my daughter move a few desks and a big conference table (solid wood and heavy!). Did feel good to smoke the boys half my age. Easily did twice what they could.

Wanted a PR today. Plan called for a triple at 290, but I was jonesing for something more. Had originally thought about 300 and then attempt 310, but I felt strong this morning. Tired, hungry, with a dorked up, but strong.

Stoked with bench today.

[Brian Hopper]

That's awesome Tim, good job!!!

[Tim K]

Thank Brian! I really think I'm good for 345 on bench. Maybe in another couple of months I can start to encroach on 365. I'm thinking 400 in a year or so.

[Brian Hopper]

Just keep doing what you're doing, and before you know it you'll be putting on 4pps!!!

[Tim K]

Just keep doing what you're doing, and before you know it you'll be putting on 4pps!!!

That would be awesome!

[Tim K]

Foam Rolling, Band Work, Prehab/Rehab

Floor Press
Bar x 20 - P.O.R.
135 x 10
185 x 5
250 x 3
280 x 3 x 8 - wraps; belt on third set, brought my hands in one pinky width on 6th set.

Incline Dumbbell Press
55 x 15 x 4

Band Pushdowns
mini-band x 60
mini-band x 40

SOHP
155 x 6
135 x 6 x 3

Band Fly
average-band x 15 x 4

Standing Ab Pulldowns
100 x 15 x 3

BW = 199 lbs (had to bring my belt in a notch.

All work done fasted.

[Brian Hopper]

Solid session Tim!!!

[Tim K]

I had my doubts after the first two sets of Floor Presses. But I manned up and started moving the weight with a bit of explosiveness.

[Tim K]

Foam Rolling & Mobility Work

Squats
135 x 10 - knee sleeves
225 x 8
315 x 3 - belt
340 x 2 x 2
340 x 6 - was supposed to hit sets of two, but what the hell....
385 x 2
225 x 5 x 5 - Oly squats

Ab Rope Pulldowns
80 x 25 x 4

BW = 200 lbs (all work done fasted)

Skipped cable pull throughs. They started burning the giant wood piles from the land clearing and the smoke was getting into the garage. Finished up with abs and called it a day. Fairly happy with squats. Its been about 3 weeks. Back held up pretty good until 385. That set hurt a little.

[Brian Hopper]

Squats seem to be coming around, good job Tim!!!

[Tim K]

Before injuring my back, I really felt like I could have 405 x 2 x 5! I'll get there again soon.

[Tim K]

Foam Rolling & Prehab/Rehab

Bench
Bar x a lot - feet on bench
135 x 10
225 x 5
275 x 5 - added 1 board, belt, wraps
295 x 2
315 x 1
330 x 1
345 x 1 - PR
280 x 3 x 3 - close grip, full ROM

Lat Pulldowns
120 x 15 x 3

Triceps Pushdowns (done as an ascending set)
70 x 15
80 x 15
90 x 15
100 x 15 - barely got the last couple of reps

SOHP
95 x 10 x 3

Barbell Shrugs
225 x 15

Ab Wheel of Death
20 x 2

Worked out fasted

[Brian Hopper]

Nice job on the PR! What did you bench at your last meet?

[Tim K]

Nice job on the PR! What did you bench at your last meet?

I bench 325 at my last meet.