2busy's Training Log of Solitude

Training Over 35 Lifter
721

[quote]conservativedog wrote:
Besides increasing weight by 5-10lbs per week what else do you do to switch up your workouts?

I have been trying a different method. Never do more than one set of the same thing. If you do four sets of barbell curls in a row, your arms are adapting on every set.

Randomly pick a different exercise every time you have to do a set for biceps. You can find a number of different movements or machines so as not to repeat your yourself in the same way.

It goes without saying to mix up the repetitions going high on some heavy low reps on others. Keep the muscle dazed and confused.

[/quote]

I have been using Wendler’s 531 as my training guide.

It’s core is based on squats, deadlifts, military and bench presses.

It has built variances on weights and reps.

This is the ninth cycle through for me.

I have varied the basic template, using the following variations

Body weight accessory work - mostly pullups, dips, etc.

I did these for the first 3 months.

3 month challenge - a hypertrophy focused variation.

This one hurt with the hockey I was doing, ended up tearing me down more then I wanted.

Currently, I’m using a template that is lifting only twice a week, splitting a major upper and lower body lift (squats/bench or deadlift/military press) and then accessory work.

It works with my current skating schedule (I scrimmage on Tuesday night, have skating lessons and another scrimmage Wednesday night, and then I could be skating upwards of 6-8 hours refereeing youth hockey and my league game every weekend.)

722

[quote]2busy wrote:

[quote]conservativedog wrote:
Besides increasing weight by 5-10lbs per week what else do you do to switch up your workouts?

I have been trying a different method. Never do more than one set of the same thing. If you do four sets of barbell curls in a row, your arms are adapting on every set.

Randomly pick a different exercise every time you have to do a set for biceps. You can find a number of different movements or machines so as not to repeat your yourself in the same way.

It goes without saying to mix up the repetitions going high on some heavy low reps on others. Keep the muscle dazed and confused.

[/quote]

I have been using Wendler’s 531 as my training guide.

It’s core is based on squats, deadlifts, military and bench presses.

It has built variances on weights and reps.

This is the ninth cycle through for me.

I have varied the basic template, using the following variations

Body weight accessory work - mostly pullups, dips, etc.

I did these for the first 3 months.

3 month challenge - a hypertrophy focused variation.

This one hurt with the hockey I was doing, ended up tearing me down more then I wanted.

Currently, I’m using a template that is lifting only twice a week, splitting a major upper and lower body lift (squats/bench or deadlift/military press) and then accessory work.

It works with my current skating schedule (I scrimmage on Tuesday night, have skating lessons and another scrimmage Wednesday night, and then I could be skating upwards of 6-8 hours refereeing youth hockey and my league game every weekend.)

[/quote]

you do stay on the move.

really just wanted your help in keeping me out of that toss your salad conversation.

723

[quote]conservativedog wrote:

[quote]2busy wrote:

[quote]conservativedog wrote:
Besides increasing weight by 5-10lbs per week what else do you do to switch up your workouts?

I have been trying a different method. Never do more than one set of the same thing. If you do four sets of barbell curls in a row, your arms are adapting on every set.

Randomly pick a different exercise every time you have to do a set for biceps. You can find a number of different movements or machines so as not to repeat your yourself in the same way.

It goes without saying to mix up the repetitions going high on some heavy low reps on others. Keep the muscle dazed and confused.

[/quote]

I have been using Wendler’s 531 as my training guide.

It’s core is based on squats, deadlifts, military and bench presses.

It has built variances on weights and reps.

This is the ninth cycle through for me.

I have varied the basic template, using the following variations

Body weight accessory work - mostly pullups, dips, etc.

I did these for the first 3 months.

3 month challenge - a hypertrophy focused variation.

This one hurt with the hockey I was doing, ended up tearing me down more then I wanted.

Currently, I’m using a template that is lifting only twice a week, splitting a major upper and lower body lift (squats/bench or deadlift/military press) and then accessory work.

It works with my current skating schedule (I scrimmage on Tuesday night, have skating lessons and another scrimmage Wednesday night, and then I could be skating upwards of 6-8 hours refereeing youth hockey and my league game every weekend.)

[/quote]

you do stay on the move.

really just wanted your help in keeping me out of that toss your salad conversation.
[/quote]

LOL.

Push has a lot more to say on it then I did, lol.

And you do have a homework assignment from theBeth.

Start drawing!

724

Skipped any activity for Thursday and Friday.

Rather sore.

725

Saturday - 12/07/2013 - Hockey

League game and refereed game after - 2 hours

Ribs hurt, A lot.

726

Monday - 12/09/2013 - 531 - C9W3 - Deadlisfts/Military

Deadlifts

105 lbs x 5
135 lbs x 5
160 lbs x 0 - This is when my ribs and side said I was being stupid.

Military Press

50 lbs x 5 - sore but ok pressing up, sort of

65 lbs x 5
75 lbs x 3
95 lbs x 5 - ouch
105 lbs x 3 - ouch, but bearable. Side was complaining some.
120 lbs x 1 - actually failed on 1st try, ground one out to get the minimum

My side was sort of cooperating so off to accessory work.

Dumbbell Rows

60 lbs x 10
70 lbs x 10
80 lbx x 10

Started a little low and worked up

Dips

Ok
 Not this week.

Ouch

Good Mornings

45 lbs x 10
65 lbs x 10 x 2 sets

Supersetted with Cable Curls

90 lbs x 10 x 3 sets

Whirlpool and done.

727

good job forcing thru the workout. like the dumbell rows!

728

Wednesday - 12/11/2013 - Hockey

Skating Lesson - 1 Hour

Rib pain has moved from pain on inhaling to muscle spasms.

At least I can fill my lungs completely now.

729

Sneezing.

Very, very bad idea.

730

Sneezing will pop a rib or two out. How are they?

731

What kind of game would it be without the banging on the glass? Pfft, what do they know in Silicon Valley about hockey anyway, eh?

732

[quote]minimaltechno wrote:
Sneezing will pop a rib or two out. How are they?[/quote]

Finally went and got xrays. Just badly bruised, no fractures.

733

[quote]minimaltechno wrote:

What kind of game would it be without the banging on the glass? Pfft, what do they know in Silicon Valley about hockey anyway, eh?[/quote]

MT, The San Jose Sharks are from Silicon Valley


734

Meh San Jose isn’t really Silicon Valley though, well at least about 20 years ago when I was there. But I guess with the ‘Valley’ spreading out & all now. Don’t mind me, I’m living in the stone age. I even forgot I wasn’t in my twenties when I went to Berlin last week, paying for it now.

735

[quote]minimaltechno wrote:
Meh San Jose isn’t really Silicon Valley though, well at least about 20 years ago when I was there. But I guess with the ‘Valley’ spreading out & all now. Don’t mind me, I’m living in the stone age. I even forgot I wasn’t in my twenties when I went to Berlin last week, paying for it now.[/quote]




You’re not in your twenties’s???!!!

Edit: :wink: MT. I like to say I’m 29 with 22 years of experience at it.

736

Sunday 12/15/2013 - League Hockey

We won 4-0. I didn’t get any points or assists but skating felt a lot better.

Got the other team to comment penalties on me setting up our first two power plays.

737

A nurse is taking my blood pressure. Starts to pump up the cuff and it pops open.

“Oh, your arms are bigger then I thought”
 Lol

738

Best Goalie cam shot ever!

739

12/16/2013 - 531 - C10W1 - Squats and Bench

Well I though I had a de-load week but it turns out the 531 template I’m on does not have one


So on to the next cycle.

Squats

105 lbs x 5
130 lbs x 5
155 lbs x 3
165 lbs x 5
190 lbs x 5
215 lbs x 10

Supersetted with Bench Press

80 lbs x 5
100 lbs x 5
120 lbs x 3
130 lbs x 5
155 lbs x 5
170 lbs x 9

Neutral Grip Pull Ups

8, 6, 7, 7, 4 - 32

Supersetted with Back Raises

4 sets of 15

Dumbbell Bench

2x65 lbs x 10 x 3 sets

Supersetted with Rear Lat Raises

2x10 lbs x 20
2x15 lbs x 20 x 2 sets

Ribs hurt some but was tolerable.

Coughing and sneezing still hurts a lot.

740

[quote]2busy wrote:
A nurse is taking my blood pressure. Starts to pump up the cuff and it pops open.

“Oh, your arms are bigger then I thought”
 Lol[/quote]
Was this an actual nurse or are you talking about somewhere else other than a hospital?