Murph: Old Man Training Log

[Murph]

#11654

Let’s see if anyone wants to read the dumb shit I do.

[Murph]

#11663

12/7/2018

The plan today was Sumo Block pulls and lower accessory.
Things didn’t go to plan.

My hip has been jacked since the meet last week, and sitting at the desk for 10 hours a day getting stuff done on the site is killing it.
No complaints though, I could be unemployed…..
So, in an effort to do what I could, here is what went down.

RPR Warmup- 10 minutes

1. 5″ Conventional Block Pulls:
A whopping 135×5 x 10 sets. All I could do.

2. Superset:
45 Back Raise x 20 +
CSR x 20
x 5

3. 20 minutes Acumobility work on the hip/quad, stretching.

4. Go buy a Christmas Tree for the gym in the Caddy.

View this post on Instagram

A post shared by Total Performance Sports (@tpsmalden) on Dec 7, 2018 at 12:40pm PST

[Wdecoff]

#11703

Keep it coming Murph. Love seeing this. Its great for anyone to see what World Class Coaches do. The honesty of where your at helps your clients see that its ok and be off sometimes. Hope you keep this going.

[Murph]

#11708

Bill,

Tht’s why I love you bro.

[Murph]

#11858

12/10/2018

Decided to Belt Squat today, as I have no formal plan right now, just seeing what the hip is capable of on a day to day basis.

Started off with a 15″ box and 4″ of mats.
I planned on lowering the height as I got warm, but it didn’t happen.
This height kept me out of the pain range and allowed me to get some work done.
I did a shitload of sets of 5 (maybe 12) with up to 2 plates, not heavy, but hey, at least I am squatting.

After that, I git the Back Attack with Teddy.
I did one for ones.
I like to do one set with a sumo stance and one conventional at the same weight.
I did 5 sets at each stance working up to 2 plates.
After that I hit a circuit.

Stir the Pot +
Couch Stretch+Hip Internal Rotation and called it a day.

I need to work these two stretches on MORE.

That is all.

[Murph]

#12826

12/12/2018

Try to touch the bar was the goal on bench today.

Not happening.
The torn bicep said no so I used the foam pad and benched a shitload of sets of 5 working up to 175.
Then, 25’s x 100 on the incline db bench.
Then, 200 reps on tricep pushdowns, 100 reps on lateral raise and some mobility.

That is all.

[Wdecoff]

#12874

Glad to see you could get some squatting done. I’m feeling sore just looking at the
reps on the 12th.

The only time I get into that rep range is rev 12 oz. curls and hammer fork curls.

[Murph]

#12909

I did a substantial amount of 1 ounce curls this weekend.

[Wdecoff]

#12915

1 Oz. Curls RPE 10 The Dreams Of Christmas past.

[Murph]

#12945

12/17/2018

Change of plans AGAIN.

Wanted to Squat with a straight bar, the bicep said no.

Switched to the Duffallo bar.
Worked up to 315 off a box with foam for singles.
Pretty happy with that.

After that, Belt Squat good mornings, worked up 5 plates for 12 reps
Then, 40- 45 degree back raises
After that, 100 reps on the hammer seated row

Done.

[Murph]

#12999

12/19/2018

Old Man Torn Bicep Training Update.

1. Floor Press with Axle supersetted with Hammer Curls (to keep bicep warm)
Worked up to 225 and shut it down, decided to be smart for a change.
2. Close Grip Bench Press with Axle
135 for a shitload of reps and sets
3. Seated DB OHP with 20’s 100 reps
4. Tricep Pushdowns 100 reps
5. More Curls 100 reps

Done.

I hate reps and want to do some Max Effort work…..

[Murph]

#13794

12/28/2019
Shitty job keeping up with posting training last week.
Here’s today:
All accessory work/
1. Reverse Hyper slow & strict 50 lbs 5×10
2. Back attack up to a sick drop set of 4 plates x 5, 3 plates x 5, 2 plates x 5, 1 plate x 5
3. Hammer Strength Rows 5×10 up to 4 plates, then sick strip set
2 plates + quarter per side x 5, 2 plates x 5, 1 pates x shitload, puke
4. Face pulls `100
5. Pushdowns 200

[Murph]

#13852

12/31/2018

All fluff and buff today.
1. 100 Back Raises
2. 100 GHR
3. Leg Press-1/2 range on bad hip, full range on good one, 1 plate x 10 x 5
4. Stupidity:
SSB Shrugs up to 3 plates x 15
5. DB Curls 20’s x 100
6. Bunch of ab stuff and stretching

Time to go home and eat.

AND: Broonz in Winter Classic tomorrow.
My ass will be n front of a TV.

[Author]

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