Old Mans Updated Progress

[Poppy]

Did a little prehab work on my wheels and posterior…45 degree back raises slow and controlled all glutes.

@PHD I also utilized meadows split squats as a prehab/rehab… I use them as finishers (drop sets) but on an off day I find them to be just right with a lightish load to safely pump everything up and get fluids in the joints. Today was just right.

 

[PHD]

That’s awesome bro. Great work

 

[Poppy]

Feeling great. Some light hi rep pressing. Todays bw 204

View attachment 17849

 

[Poppy]

Purposely left my sweet forehead/retreating hairline in the photo.

 

[Poppy]

Todays stuff was pull.

Pre workout nutrition was oats whites and one medjool date. Post wo was whites and banana. Am bw was 205

 

[Poppy]

BP

 

[Poppy]

Todays training…lifting a 249 & 1/2” long beam into place and shoring it up. Garage was sweltering without a breath of air. Me and neighbors daughter did it. My buddies showed up afterwards and helped finish it. Neighbors daughter is baby girls god mother. 6 foot tall maybe 200lbs and strong as an ox as well as a sweetheart.

 

[Rusty]

Mr handyman.

 

[Poppy]

Made the beam too

 

[Rusty]

Looks like a long beam. What did you use 2x12? See you marked it “up”. You must know about the crown? You are a carpenter!!! Don’t see any carriage bolts around that splice. Whadya use structural lags? They are so much easier. Figured an old timer like you would have used carriage bolts.

 

[Poppy]

The span only sunk 1/2” and it’s just an attic with pull down stairs. No living space. I had a handful of 2x8’s leftover from the addition I built so I spread glue in between each layer with a drywall blade clamped it and screwed the bejesus out of it. If it had sunk more or a living space it would have been 2x12’s.

Everything went perfectly.

Got new aluminum pull down stairs on the way. The wooden ones are about broken.

Then I’m fabricating a freight elevator. You can buy kits for $3-6k but I can build one complete with 1000 pound electric winch for under a grand.

 

[Poppy]

There’s a couple hundred screws in there with 3/4 gallon of wood glue.

 

[Rusty]

Now that’s ingenuity!!! Hahahaha. The glue and screws probably weigh more then the boards . It’s like a home made lam beam!

 

[Aude_Aliquid_Dignu]

Poppy put the “P” in P-Lam

 

[Rusty]

Hahahah

 

[Poppy]

Quest to sit at the table with @NeuroRN and @PHD …and all other quadsters

Belt squats…warmup ascending

Working sets. 4 wheels plus 2 quarters. 10 reps strip a quarter 10 reps strip a quarter 10 reps with 4 plates … for 2 sets. L

Plates can be stripped without moving feet. Controlled decent (1-2 count) all the way to max bottom and 90% extension with zero pause at top.

Almost puked.

 

[Poppy]

Todays macros

 

[NeuroRN]

Ugh. Man. I miss my belt squat soooooo much. I’m jealous. That looks like a hella good leg day.

 

[Poppy]

It was! Very efficient…and productive

 

[Poppy]

Another great pull… back traps neck abs bis