Action Brings Good Fortune...

Training Over 35 Lifter
121

Hi Canada_K,
Sorry about the grammar. I’m dysgraphic. My grammar, particularly written, degrades severely when I’m tired. I’ll try to be clearer…

Ok, Cardio Fitness.
there’s the usual and customary, resting pulse rate, bp and response to given aerobic exercise.

but also important:
Pulse rate recovery How to Use Recovery Heart Rate for Fitness and Health
and
arterial elasticity or stiffness http://hyper.ahajournals.org/cgi/content/abstract/34/2/201

Resistance training have been shown to improve these.

122

9.6 miles 11.8 average

Was going to be 25, but legs reminded me the yesterday was leg day. So no way my legs had 20 in them.

123

bb flat bench
5x5x225

bb mp
5x5x135

hspl decline Bench
3x180
410 sloppy form scooched down to get the bars to start position… PR! +45 compared to decline in smith
410 much better form should have added weight to make this a PR!
3x5x270

hspl pulldown
5x5x270

hspl row
5x5x270

hspl mp
5x5x180

soak in salt hot bubbly pool thingy…

Great steaks and great beer to celebrate PR and other things…

124

hspl decline Bench
3x5x270

hspl mp
330 PR! +30 slow, shaky, left stuck mid point to 3/4’s travel but force of willed it up…

hspl decline Bench
5x5x270

hspl mp
3x3x270

hspl row
3x10x270 (straps fugged old wrist injury couple days ago)

hspl pulldown
3x10x270 (straps)

hspl shrugs
3x10x270 (straps)

125

Those 5x5s look grueling.

126

Past experience showed me that lifting complemented my cardio “strength” as defined as increased speed. But prolonged cardio training negatively affected strength as defined as 1 RM. In other words, cutting time on a 5K and increasing squat 1 RM at the same time would be highly unlikely.

127

Very nice PR in the mp! Congrats!

Gotta ask…why is everything done with 270#? Is that a magic number? Coincidence?

128

Snap:
After a winter of DL’s and squats, I find that I can roll along at pretty good pace, grinding out with cadence in the 50’s… This last ride I was able hold 70’s for awhile. Functional would be to hold 80’s all day. I have a lot of work to get there.

Strick:
270=6*45. And it is roughly BW…

I try to keep the time between exercises short. Since I’m in this for the fun of it, close enough is good enough. I pretty much work in plates and quarters except for either curls or max’s (515 is much more motivating on deads, then 495)…

Breaking the hundred’s barriers (3, 4, or 5 depending upon lift) also feels better then slightly less.

It’s kinda 5/3/1 for someone who doesn’t want to do math, nor spend time hunting dimes and doughnuts…
I take max, drop 1 weight (plate or quarter) work it for reps, first 5x3 (may drop another weight after 3rd set to get 5 sets in), then 3x5, until 5x5 is quite doable, test max, rinse repeat…

I’m considering a 3x10 for upper body for the summer.

Yesterday’s Ride:
Beautiful day! Perfect temp once riding, a few breezes, very hilly.
Stopped at bike store to get cleats on new sandals! They are marvelous!

23.1 miles
10.5 average

129

BB Flat Bench
5x5x225

hspl pull down
3x270
360
.95x450
450
3x3x360

hspl mp
3x5x230

hspl shrugs
3x3x360

hspl decline bench
3x3x360

hspl rows
3x3x360

130

You’re certainly getting some rides in.

Do you find they affect your next days workout at all?

131

Been sick, oh well, time to rest, back at it next week.

Squats and Deads kill riding, but riding hasn’t hit squats/deads. Couple time I had to shorten a ride becuase of deads, couple of times justy bruted through it. I’ve reduced leg days and try to leave a couple days before a significant ride.

Riding hasn’t negatively effected upper body much. I’ve switched to heavier / lower reps partly to preserve strength while I try to drop fat partly to preserve recovery for riding…

132

[quote]Null wrote:
Been sick, oh well, time to rest, back at it next week.

Squats and Deads kill riding, but riding hasn’t hit squats/deads. Couple time I had to shorten a ride becuase of deads, couple of times justy bruted through it. I’ve reduced leg days and try to leave a couple days before a significant ride.

Riding hasn’t negatively effected upper body much. I’ve switched to heavier / lower reps partly to preserve strength while I try to drop fat partly to preserve recovery for riding…[/quote]

That is interesting. I’ve been trying to think of cardio to do besides walking.

133

Crap, man, You’re really strong.

134

Elaikases:
I like riding… Long and slow, someday long distance tours. I would suggest you find what you like to do and do it…

Canada_k: I’m uhm, ample sized… Certainly, “I’m not built for speed.”

today’s lift hadn’t lifted since Tuesday so well rested. Short and Brutal.

DL
3x250 no straps
3x405 straps
525 PR! +10

hspl v-squat
5x270
3x360
545 PR! +5
545

hspl Decline Bench
3x270
3x360
450 PR+ 40
450
450

hspl pulldown
3x270
3x360
450 PR! about 2 inches from chest, but I’ll count it…
450

hspl shrugs
3x270
3x360
3x500 PR! +50

getting sore already

135

starting new split. Upper push/pull.

today’s lunch lift:

hspl decline bench
5x5x360

hspl mp
5x3x180

hspl incline bench
5x3x270

hspl flat bench
5x3x270

136

Hspl pulldown
5x3x360

hspl shrug
5x5x360

hspl row
5x5x360

hspl pullover
5x5x360

137

wednesday… Odd one today

Ride:
7.7 miles 11 even average. Hot and damp… The local weather channel say’s 80 and 73%, but that’s in the city…

Legs have not recovered form Max’s on Monday. Took 4 1/2 miles to not notice legs were sore…

Tonight, take boy to gym. I usually don’t lift on Wednesday’s but son was admitted to adult BJJ class after a month trial. So he was doubling up bjj classes, not lifting… Gotta get him some time under the bar. Thinking brutal short full body…

138

Null good lifting your work load is serious. I will have to give the 2 a day some though, what is your average break between the 2 adays, any paticular sequence your going with.

139

Hey dude,
Due to parenting responsibilities, my schedule in on 2 week cycles.

First week: Monday (lunch lift), Tuesday (lunch lift) / (evening lift), Wednesday (off), Thursday (lunch lift) / (evening lift), Friday (lunch lift) Weekend ride with GF, usually Sunday.

Second week: Monday (bike ride), Tuesday (lunch lift) / (evening lift), Wednesday (bike ride), Thursday (lunch lift) / (evening lift), Friday (afternoon lift)

I was doing a upper lower split, with lower on Tuesday lunch lift and Thursdays evening lift. My son (14, soon 15) was lifting with me in the evening lifts. However, he was invited to adult BJJ classes (now promoted) so he attends both kids class (now per master’s request) and adult class.

Now I’m doing an upper body push pull, on Tuesdays and Thursdays. I think I’ll do legs: on first week Monday and second week Friday.

Was able to bring son to gym on Wednesday, since his time lifting will be constrained while hes in 4 BJJ classes /week. Had re-think his program. So acting as “Mean coach/Dad”, I think he’s best served by full body brutal workouts.

He did amazingly well and was able to move the next day. I was concentrating on getting exercise order and weight right for progression, didn’t record and it was a bit complicated so as close as I can remember. I’m confident I got the last set weights right except for flat bench, and shrugs. I really wish I had written it all down. Next time…

hspl MP
10x50
10x70
90 until failure

hspl pulldown (straps)
2x10x90
160 until failure

hspl decline bench
10x90
10x140
240 until failure

deads (straps)
2x10x185
235x15 (failure) pr+10 and still 15 reps!

hspl v-squat
2x10x140
7x230 (failure)

hspl flat bench
10x50
10x90
140 (failure)

hspl row (straps)
2x10x140
190 (until failure)

140 until failure

hspl shugs (straps)
2x10x90
0x180
140 (until failure)

Basically, HE KICKED @$$!!!

140

hspl mp
5x3x270

hspl decline Bench
5x5x360

hspl incline bench
5x5x270

hspl flat bench
3 1/2x270
3x270
3 and 2 halves x 270