2 hour main workout: not that much but I tried out a few things:

  1. Full PT prior to deadlifts; most exercises prior to even going outside.
  2. Outside: 50 singles every 10 seconds for pull ups; set of 5 wide, set of 5 chins.
  3. Push ups: 30, 30 sissy (fell off the bar once), 30 feet elevated, 10 deficit
  4. PT outside: knee raises, banded walks, 1 leg stands.

Outside stuff took about 35-40 minutes. PT prior took about 20.

Then inside: deadlifts: 10 x 134, 10 x 184, 10 x 224 low (no belt)

4 inch: 10 x 256

8 inch: 10 x 290. All this took 40 minutes or so. One set every 5 minutes or thereabouts.

Then the experimentation: I used the adjustable bench to try something that was not quite a shoulder press but more than an incline: 10 x 88, 10 x 110 went reasonably smoothly. Decent ROM, but not a shoulder press but less stress on the lumbar.

Author: oldgote

I enjoy politics, reading, science, running, walking, (racewalking and ultrawalking) hiking, swimming, yoga, weight lifting, cycling and reading. I also follow football (college and pro), basketball (men and women) and baseball (minor league and college)

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