Better Living Through Iron

Training Over 35 Lifter
281

Trying to figure out a balance between my usual 5-3-1 work and the TRX class is proving to be …interesting. The class is Monday and Wednesday evenings for 1 hour nonstop. I lift Mon-Tue-Thu-Fri, for about an hour to 1.5 hours, with copious rest. :slight_smile:

I think I’ll have to re-evaluate the accessory work I do, since TRX is basically doubling up on some of it (e.g., rows, single-leg squats, and pretty much all my lower body accessory stuff. It’s duplicating some of my upper body stuff too, but some of that needs the extra volume).

Cycle 6, Week 1, Day 1:

Warmup: the usual, plus some soft-tissue work on my shoulder with a baseball, and 10@bar, 10@65

MP: 5@85, 5@100, 8@110. I seem to be stuck at 8 reps, regardless of weight. Unlike my DL and squat, my press rep problems seem to be muscle fatigue rather than oxygen depletion.

Accessory (all supersetted):

pullups: 15
BBB: 5x10@85, which became 2x10@85, and 3x10@65. After the first full superset, my shoulders started warning me off, and I listened. I dropped the BBB weight, finished my last set of 5 pullups, and cranked out the rest of the BBB movements and called it a day.
Front DB raise: 10@20 (was going to be 5x10)
Front DB lat raise: 10@25 (again, was to be 5x10)
OH DB standing press: 5@50 (was going to be 5x10@65, but there was no way)
side DB raise: 10@15 (should’ve been 5x10).

Ended the session with some more intense poor-man’s ART on my shoulder and scapula. Damn, that hurts!

Weight: 249.5.

282

I’ve decided not to try to max DLs except on Week 3 of a cycle.

Cycle 6, Week 1, Day 2:

Warmup: 1 minute jumprope, usual shoulder work, plus 10@135, 5@185.
DL: 5@255, 5@295, 5@330.

I’ve been wimping out regularly and using straps and a belt on anything near or over 300. Today, I left the belt in my office, and brought the straps just in case. I’m glad to say I did all my DLs strapless, except for the last two reps of the last set, and that was just to check something with my form.

Which means I’ve got some form questions (but no video yet). I’ll ask in meat’s feedback thread.

Accessory: 15 pullups
rack shrugs: Start as a rackpull from the shins, then do the set of shrugs, then back down to pins:
5@330, 5@270, 5@410 (all with straps)

Seated cable row: 3x10@90

standing upright row: 3x10@55

Shoulder started complaining again, so I stopped.

Weight: 249.

283

Had another sleep study last night (this time, a full titration to determine exactly where my CPAP should be set, and how).

learned that my BP at night is 120/72, and on waking is 99/47, which is pretty damned impressive for someone with apnea (which can cause hypertension), and a family history of hypertension.

Will follow up with today’s bench workout later today.

284

I would think it hard to sleep in that environment. Could be just me, though.
Great BP!

285

Thanks, LS

Cycle 6, Week 1, Day 3: Bench Press day
Warmup: the usual plus foam roller and baseball ART, plus 10@bar, 10@95
Bench: 5@140, 5@160, 5@185 (didn’t try to max. I think that’s going to be a rule for all my Week 1 lifts)

2@205, just because. Felt just as light as 185. I think I’ve got 225 for reps in me, but I want to wait until I’m repping closer to it before trying it, since a spot’s out of the question (and I swear, I will cave in the face of anyone who touches my bar or says, “IT’S ALL YOOO, BRAH!” anywhere near me).

BBB: 5x10@140. Really focused on form all day: getting a good solid arch, leg drive, and shoulder planting. Made 140 feel a little heavier, but made 185 feel a LOT lighter. (watched a Dave Tate video on YouTube)

Accessory: 5 pin presses (3-board) @225. Felt easy now that my form’s a bit more solid (I’ve been bridging, but haven’t been getting the leg drive because I was doing it flat-footed with feet out. I’ve switched to feet halfway up the bench, then sliding my ass down until my head’s on the bench and feet are toes/ball only).

5x5 glute bridge floor presses @140. Should’ve done 5x10 in hindsight.
15 pullups
30 seconds jumprope at the end, just to get the heartrate up.
More foam rolling and baseball ART to wind things up.

TRX tonight.

Weight: 249. My shoulder was complaining, but not in the same way it has been, and it was a very meek, quiet sort of complaint just at the end, rather than the roaring yell down my arm I’ve been getting halfway through my session. Wound up popping an anti-inflammatory after the session anyway because of TRX in 3 hours.

Didn’t do any more tri or chest work because:
a) I’m beginning to really feel the floor presses, and
b) I get enough from the TRX class.

286

Hey nice work on your BP… and 15 pullups at 249 is great, nice work.
Your pushing your volume high, nice work again.

287

[quote]mcl wrote:
Thanks, LS

Cycle 6, Week 1, Day 3: Bench Press day
Warmup: the usual plus foam roller and baseball ART, plus 10@bar, 10@95
Bench: 5@140, 5@160, 5@185 (didn’t try to max. I think that’s going to be a rule for all my Week 1 lifts)

2@205, just because. Felt just as light as 185. I think I’ve got 225 for reps in me, but I want to wait until I’m repping closer to it before trying it, since a spot’s out of the question (and I swear, I will cave in the face of anyone who touches my bar or says, “IT’S ALL YOOO, BRAH!” anywhere near me).

BBB: 5x10@140. Really focused on form all day: getting a good solid arch, leg drive, and shoulder planting. Made 140 feel a little heavier, but made 185 feel a LOT lighter. (watched a Dave Tate video on YouTube)

Accessory: 5 pin presses (3-board) @225. Felt easy now that my form’s a bit more solid (I’ve been bridging, but haven’t been getting the leg drive because I was doing it flat-footed with feet out. I’ve switched to feet halfway up the bench, then sliding my ass down until my head’s on the bench and feet are toes/ball only).

5x5 glute bridge floor presses @140. Should’ve done 5x10 in hindsight.
15 pullups
30 seconds jumprope at the end, just to get the heartrate up.
More foam rolling and baseball ART to wind things up.

TRX tonight.

Weight: 249. My shoulder was complaining, but not in the same way it has been, and it was a very meek, quiet sort of complaint just at the end, rather than the roaring yell down my arm I’ve been getting halfway through my session. Wound up popping an anti-inflammatory after the session anyway because of TRX in 3 hours.

Didn’t do any more tri or chest work because:
a) I’m beginning to really feel the floor presses, and
b) I get enough from the TRX class.
[/quote]

15 pullups in a row without breaks is more than I can do at 208 - well done!

288

Oh, I did 'em as 3 sets of 5. :slight_smile: Sorry, I write it as 15 in my logbook, and mark the sets as I do 'em. But I keep aiming high! :slight_smile:

289

[quote]mcl wrote:
Oh, I did 'em as 3 sets of 5. :slight_smile: Sorry, I write it as 15 in my logbook, and mark the sets as I do 'em. But I keep aiming high! :)[/quote]

damn - you are officially chastised and are no longer my hero, that is until you do 225 for reps on the bench press.

290

5 pullups at your weight is no small feat. 3 sets of them is impressive.

291

[quote]DaCharmingAlbino wrote:
5 pullups at your weight is no small feat. 3 sets of them is impressive.[/quote]

I do 15/day 4 days/week. :slight_smile:

292

x(whatever number we’re at). Pullups are one of those true measures of strength. Unfortunately, it is one that I completely suck at! Great work! Looking strong.

Do you do bench in a power rack? Or do you just have to end the set when the next rep becomes questionable? If the latter, as you know, a good spotter would add pounds to the lift. Nothing like knowing someone’s got your back…or chest. just sayin’…

293

Just catching up MCL. You’re really busting ass and getting results. I was thinking on the days you have TRX maybe just doing the main lift of 5/3/1 would be enough. The ‘I aint doing shit’ workout.

294

LS - our power rack only has 5 pin settings, and I haven’t checked to see whether the one that’s near my chest is at a height safe for me to bench with. The pin above that is the 3-board height, so it might be. I’d much prefer to just wait two more cycles, when I’m supposed to be repping 220, and give it a shot.

It would be nice to know I could use the rack for 95% or higher attempts, though. Because I also doubt anyone there knows how to spot properly (i.e., keep their dirty paws offa my bar!), and I have serious doubts about many of them being able to row the bar off me at 225 or above.

Seriously.

Eco - What I did yesterday was just hit my chest with presses, and eliminate all the tri work I’ve been doing, along with the flys. Seemed to work well, though I’m not sure my tris got enough work yesterday. Plenty of pec DOMS today, practically no tri DOMS.

I may back off a bit on the accessory work today though (squat), since the TRX workouts are really heavy on the quads and hams. About halfway through every TRX session, they’re both pumped so hard each motion is painful. I may just do my main lift, some Zerchers, and my pullups today.

295

[quote]mcl wrote:
DaCharmingAlbino wrote:
5 pullups at your weight is no small feat. 3 sets of them is impressive.

I do 15/day 4 days/week. :)[/quote]

Then I’m even more impressed.

296

[quote]DaCharmingAlbino wrote:
mcl wrote:
DaCharmingAlbino wrote:
5 pullups at your weight is no small feat. 3 sets of them is impressive.

I do 15/day 4 days/week. :slight_smile:

Then I’m even more impressed.[/quote]

Thanks! I’ve been working on them for months, and it’s really showing in my back development (or would, if my back wasn’t slathered with a thick coating of fat. People who don’t see me every day comment on how wide I’m getting, though!)

I just wish it translated directly to increases in either of my press exercises. I guess I’m starting to see the benefits in the MP. My bench will always be the lagging lift for me, I’m afraid. I’m just leg-dominant.

297

Well, today was full of fail and lose. I think I will have to follow the “not doing jack shit” accessory path for both Monday AND Tuesday lifts. Thursdays are MP, so I may be ok there.

Cycle 6, Week 1, Day 3:
Warmup: usual, plus 10@bar, 10@135
5@225
5@260
5@295
1@330 (just because).
0@365 (I felt 405 in me today, but it must’ve just been my spirit, because my legs told me “No effing way” coming out of the hole on 365. I also loosened my belt a notch, and while that may work for DLs, I think it’s too loose for squats, as I wasn’t feeling the belty love I usually do in the hole).

Accessory: Not jack shit. Did my 15 pullups (3x5) and got the hell out of there. Amusingly, the shoulder that’s been giving me all the trouble has stopped complaining. What used to be my good shoulder is now acting up though. :confused: I think all the extra shoulder volume’s overworked that deltoid (since the pain’s identical to the deltoid strain I had on the right shoulder). Time for another anti-inflammatory. :confused:

Weight: 249. Though I do believe I’m losing fat, so I’m not concerned. Yesterday I burned nearly 4500 kcals, and couldn’t manage to eat more than 3500, and that included 48 oz of whole milk. At least my protein was there, and the carbs weren’t.

298

Well hell, that was interesting.

Today’s an off-day for me on lifts, but I had a TRX class tonight.

Went in 15 minutes early to examine my power rack to see if I could use the pins as a safety for benches. Nope, too low. Looked around for a spot, but the trainer was busy with someone, and nobody else was in there save two people who I wouldn’t trust to piss on me if I were on fire.

So, I said to hell with it. I grabbed two flat benches, put them on either side of the bench rack. I repped 135 a few times.

Threw up 185, repped it a few times.

Put on 205. Repped it twice quickly.

Put on 225. Tried to psych myself up without psyching myself out, because I was rather nervous not having a spot. Got my feet 2/3rds up the bench, laid down, slid my ass back down until I had one helluve bridge, planted my shoulders, took a deep breath, rocked back a bit to unrack…

…and went touch-and-go with no problem whatsoever! In fact, it was MUCH easier than the pin presses I’ve been doing. So I did it again, just to make sure it wasn’t a fluke. Sure enough, down, pause, up, no problem whatsoever.

So, 225 @1,1. The first of hopefully many bench milestones.

Now that’s out of the way, I can start focusing on getting to 300 and stop worrying about not having a spotter. (not that the benches mattered anyway, because I realized after the fact that if I’d dropped it, the bar would’ve pinned me long before either plate hit them.)

Anyway, tomorrow’s the first day of Cycle 6, Week 2. Should be fun.

299

[quote]mcl wrote:
Well hell, that was interesting.

Today’s an off-day for me on lifts, but I had a TRX class tonight.

Went in 15 minutes early to examine my power rack to see if I could use the pins as a safety for benches. Nope, too low. Looked around for a spot, but the trainer was busy with someone, and nobody else was in there save two people who I wouldn’t trust to piss on me if I were on fire.

So, I said to hell with it. I grabbed two flat benches, put them on either side of the bench rack. I repped 135 a few times.

Threw up 185, repped it a few times.

Put on 205. Repped it twice quickly.

Put on 225. Tried to psych myself up without psyching myself out, because I was rather nervous not having a spot. Got my feet 2/3rds up the bench, laid down, slid my ass back down until I had one helluve bridge, planted my shoulders, took a deep breath, rocked back a bit to unrack…

…and went touch-and-go with no problem whatsoever! In fact, it was MUCH easier than the pin presses I’ve been doing. So I did it again, just to make sure it wasn’t a fluke. Sure enough, down, pause, up, no problem whatsoever.

So, 225 @1,1. The first of hopefully many bench milestones.

Now that’s out of the way, I can start focusing on getting to 300 and stop worrying about not having a spotter. (not that the benches mattered anyway, because I realized after the fact that if I’d dropped it, the bar would’ve pinned me long before either plate hit them.)

Anyway, tomorrow’s the first day of Cycle 6, Week 2. Should be fun.[/quote]

Congrats!! Every pound is a PR, but slapping on another set of 45’s and repping it is a milestone!

I like how you drew the post out to build up anticipation :slight_smile:

Also, not optimal, but you could leave the collars off, on heavy sets, and do the tilt to one side and than then crash to the other method of getting out from under it. Not the smartest method, but beats being stuck under a bar. And a couple of crashes might convince them to get a better rack…or that it is cheaper to cancel your membership.

300

Nice PR even though your back is slathered with a thick coating of fat. I laughed when I read that. Keep up the strong work.