Better Living Through Iron

Training Over 35 Lifter
121

Throwing up a little in your mouth is nature’s way of telling you you’re finally trying.

Cycle 3, Week 1, Day 2
Warmup: 10 glue bridges, 20 dislocations
Deadlift: 5@235, 5@270, 8@305 (rep PR)
BBB: 3x10@235, 10@185, 10@135
Accessory: 3x5 Zercher DLs @135.

I was going to do 5x5 of the Zerchers, but I threw up in my mouth a little at the end of my BBB work (which is why I backed off the weight on the final two sets), and started dry-heaving on the 3rd set of Zerchers.

Also, I think I’m going to switch to Zercher squats off pins. I can’t figure out a way to get the bar off the ground without dangerously rounding my back.

30 minutes moderate steady-state on the elliptical.

Weight: 244.5.

122

[quote]mcl wrote:
Throwing up a little in your mouth is nature’s way of telling you you’re finally trying.

Cycle 3, Week 1, Day 2
Warmup: 10 glue bridges, 20 dislocations
Deadlift: 5@235, 5@270, 8@305 (rep PR)
BBB: 3x10@235, 10@185, 10@135
Accessory: 3x5 Zercher DLs @135.

I was going to do 5x5 of the Zerchers, but I threw up in my mouth a little at the end of my BBB work (which is why I backed off the weight on the final two sets), and started dry-heaving on the 3rd set of Zerchers.

Also, I think I’m going to switch to Zercher squats off pins. I can’t figure out a way to get the bar off the ground without dangerously rounding my back.

30 minutes moderate steady-state on the elliptical.

Weight: 244.5.[/quote]

I’m really interested in seeing how your full cycle goes after upping the training max as much as you did. Looks like it started off on a good note…

Nice PR!

I haven’t been able to do much accessory on DL days either…

123

[quote]soldog wrote:
mcl wrote:
Throwing up a little in your mouth is nature’s way of telling you you’re finally trying.

Cycle 3, Week 1, Day 2
Warmup: 10 glue bridges, 20 dislocations
Deadlift: 5@235, 5@270, 8@305 (rep PR)
BBB: 3x10@235, 10@185, 10@135
Accessory: 3x5 Zercher DLs @135.

I was going to do 5x5 of the Zerchers, but I threw up in my mouth a little at the end of my BBB work (which is why I backed off the weight on the final two sets), and started dry-heaving on the 3rd set of Zerchers.

Also, I think I’m going to switch to Zercher squats off pins. I can’t figure out a way to get the bar off the ground without dangerously rounding my back.

30 minutes moderate steady-state on the elliptical.

Weight: 244.5.

I’m really interested in seeing how your full cycle goes after upping the training max as much as you did. Looks like it started off on a good note…

Nice PR!

I haven’t been able to do much accessory on DL days either…[/quote]

I’m curious myself. The final set on week 3 looks doable, but I’m doubting I’ll get it up more than 3 or 4 times. We’ll see. I’m definitely feeling the DLs now, though.

For once, I’m genuinely looking forward to my mid-week day off. :slight_smile:

As for the PR, I’ve never lifted in the 300s, except for trying a 315 1RM months ago. So pretty much everything I do this cycle’s going to be a rep PR. :slight_smile:

124

Dammit. One of those days when everything feels heavy.

Cycle 3, Week 1, Day 3:
Warmup: 10 dislocations
Bench: 5@130, 5@150, 8@170. I was aiming for double that! (15 would have been a rep PR)
BBB: 5x10@145
5x10 DB rows @50.

30 minutes steady-state on the elliptical.

Either my activity level’s too high, my food intake’s too low, or both. I’m on 1/2 gallon milk a day, and I’ve started doing cardio again. The double-whammy may have killed my energy. :confused: I’ll try going back to 1 full gallon a day.

125

Just catching up. Nice work, mcl. And those “heavy” days do happen…at least for me.

You might want to consume more than 1/2 a gallon of milk. Some meat and veggies would probably help…lol.

126

[quote]LittleStrick wrote:
Just catching up. Nice work, mcl. And those “heavy” days do happen…at least for me.

You might want to consume more than 1/2 a gallon of milk. Some meat and veggies would probably help…lol.[/quote]

Oh, believe me, there’s lots of food in there too. Typical day includes 2 cans of tuna, around 24-32oz of lean meat, a cup or two of cottage cheese, nuts, something hearty for lunch, berries, fruits. Hm. I do seem to be slacking on the veggies lately. I suck. Unless salsa counts. :slight_smile:

I also have a hard time with the solid food after adding the milk to the intake, since my hunger’s through the floor. But I make sure to shove something in my noisehole every 3 hours or so, along with the milk.

Hopefully today (squats) will be a bit better than yesterday was.

I’ve been under a bit of financial stress lately (the state screwed up and sent me a $2000 bill that I’m trying to correct, and a credit card tried to jack my rate up from 6% to 28% and I’m fighting that), and sleep’s been worse than usual (though the GABA and HTC-5 really, really help). The place where I’m doing the sleep study in a couple of weeks is also demonstrating a pattern of screwups (not forwarding on insurance pre-authorizations, not sending me the info I need for the sleep study, etc.). A friend of mine was also run over by a semi a couple of weeks ago (she survived, but only just).

It all adds up to me not having much of an appetite and probably not processing the food very well due to all the stress hormones and sleep issues.

On the other hand, it gives me a lot to focus on under the bar to psych myself up. :slight_smile:

127

Well, screw a bagful of that. Whatever was dicking with me yesterday still is. Everything was HEAVY.

Cycle 3, week 1, day 4:
warmup: 5 dislocs, 5 squat@bar, 5 squat@135
Squat: 5@160, 5@190, 6@225 (another 2 or 3 would’ve been a PR, but …sigh. between whatever’s screwing with me and the new form, my squat’s suffering.)
BBB: 5x10@135. I’ve basically turned these into speed work. Which does seem to be paying off, since I seem to be a bit more explosive out of the hole. Whether it’s the speed work or just a bit of bounce from going lower, I don’t know. But it feels good. :slight_smile:

Accessory: 5x10 leg curls @65.

Screw the cardio. My energy levels are crap, and cardio’s just going to sap me more. I’m laying off until my strength’s back. Then, I’ll try a controlled experiment where I reintroduce cardio and see if I get weak again. If so, it’s out for good.

128

[quote]mcl wrote:
LittleStrick wrote:
Just catching up. Nice work, mcl. And those “heavy” days do happen…at least for me.

You might want to consume more than 1/2 a gallon of milk. Some meat and veggies would probably help…lol.

Oh, believe me, there’s lots of food in there too. Typical day includes 2 cans of tuna, around 24-32oz of lean meat, a cup or two of cottage cheese, nuts, something hearty for lunch, berries, fruits. Hm. I do seem to be slacking on the veggies lately. I suck. Unless salsa counts. :slight_smile:

I also have a hard time with the solid food after adding the milk to the intake, since my hunger’s through the floor. But I make sure to shove something in my noisehole every 3 hours or so, along with the milk.

Hopefully today (squats) will be a bit better than yesterday was.

I’ve been under a bit of financial stress lately (the state screwed up and sent me a $2000 bill that I’m trying to correct, and a credit card tried to jack my rate up from 6% to 28% and I’m fighting that), and sleep’s been worse than usual (though the GABA and HTC-5 really, really help). The place where I’m doing the sleep study in a couple of weeks is also demonstrating a pattern of screwups (not forwarding on insurance pre-authorizations, not sending me the info I need for the sleep study, etc.). A friend of mine was also run over by a semi a couple of weeks ago (she survived, but only just).

It all adds up to me not having much of an appetite and probably not processing the food very well due to all the stress hormones and sleep issues.

On the other hand, it gives me a lot to focus on under the bar to psych myself up. :)[/quote]

I can’t speak for everyone, but IMO salsa most definitely counts.

I’m sorry to hear about all of the stressors. I can empathize with the financial stuff, but definitely don’t have all that on my plate.

The “heavy” weights could be a lot of things, or a combination. Not enough recovery, not enough sleep, not enough food, too much stress (drains the heck out of me) and I am believer in biorhythms. Sometimes the down cycles just land on the workout days. My bench has been down for several workouts. The screwed up bench is part of it. My shoulder is another issue. But the bottom line is that it just feels d@mned heavy. It will pass…

129

[quote]mcl wrote:
Well, screw a bagful of that. Whatever was dicking with me yesterday still is. Everything was HEAVY.

Cycle 3, week 1, day 4:
warmup: 5 dislocs, 5 squat@bar, 5 squat@135
Squat: 5@160, 5@190, 6@225 (another 2 or 3 would’ve been a PR, but …sigh. between whatever’s screwing with me and the new form, my squat’s suffering.)
BBB: 5x10@135. I’ve basically turned these into speed work. Which does seem to be paying off, since I seem to be a bit more explosive out of the hole. Whether it’s the speed work or just a bit of bounce from going lower, I don’t know. But it feels good. :slight_smile:

Accessory: 5x10 leg curls @65.

Screw the cardio. My energy levels are crap, and cardio’s just going to sap me more. I’m laying off until my strength’s back. Then, I’ll try a controlled experiment where I reintroduce cardio and see if I get weak again. If so, it’s out for good.

[/quote]

So take the rest of the week and just the 5’s no more, no less. Pick your battles as our main man Jim says…

130

Yup. Actually, I’m going to have a nice long break next week, as I’m leaving for Vegas early Thursday, and won’t be back until the following Monday. So I’ll be able to do MPs and DLs next week, and then I can relax for several days. Hopefully I’ll be back in the groove when I get back the following week.

131

Cycle 3, week 2, day 1:
warmup: side plank @30s, front plank @1:00, 10 disclocations.
Military press: 3@80, 3@90, 13@105 (+1 rep PR)
BBB: 5x10@80
Accessories: 5x5 neutral-grip, supernated grip, and pronated grip pullups (alternating because someone kept hogging the neutral-grip station) supersetted with 5x5 dips.
30 minutes moderate steady-state elliptical

weight: 246

132

That’s more like it!

I’m feeling better today…things don’t feel quite so heavy. Hopefully that’s done with.

Cycle 3, Week 2, Day 2:
Warmup: 5 DL @ 135
3@250
3@290
6@325 (rep PR)
BBB: 5x10@140 (miscalculated this and used the weight on the bar, not the weight plus the bar. Meant to do 5x10@50%).
Decided to give 455 a try. Got it to just below my knees, but my pecs(?!) were starting to really hurt, and my vision was going, so I dropped it. At least I got it off the ground this time! Looks like I may hit 450 before the end of the year. I should just go ahead and shoot for 500. :slight_smile:

Accessory: hanging leg raises: 5x5. I’m working my way up to 5x10 on these.

Cardio: 30 mins moderate steady state elliptical.

Weight: 244.

133

[quote]mcl wrote:
That’s more like it!

I’m feeling better today…things don’t feel quite so heavy. Hopefully that’s done with.

Cycle 3, Week 2, Day 2:
Warmup: 5 DL @ 135
3@250
3@290
6@325 (rep PR)
BBB: 5x10@140 (miscalculated this and used the weight on the bar, not the weight plus the bar. Meant to do 5x10@50%).
Decided to give 455 a try. Got it to just below my knees, but my pecs(?!) were starting to really hurt, and my vision was going, so I dropped it. At least I got it off the ground this time! Looks like I may hit 450 before the end of the year. I should just go ahead and shoot for 500. :slight_smile:

Accessory: hanging leg raises: 5x5. I’m working my way up to 5x10 on these.

Cardio: 30 mins moderate steady state elliptical.

Weight: 244.[/quote]

Yeah - isn’t that weird? I got a big chest pump from deadlift day. I think the chest is stabilizing on the pull and keeping the shoulder bones in place.

Or something.

134

[quote]DaCharmingAlbino wrote:
mcl wrote:
That’s more like it!

I’m feeling better today…things don’t feel quite so heavy. Hopefully that’s done with.

Cycle 3, Week 2, Day 2:
Warmup: 5 DL @ 135
3@250
3@290
6@325 (rep PR)
BBB: 5x10@140 (miscalculated this and used the weight on the bar, not the weight plus the bar. Meant to do 5x10@50%).
Decided to give 455 a try. Got it to just below my knees, but my pecs(?!) were starting to really hurt, and my vision was going, so I dropped it. At least I got it off the ground this time! Looks like I may hit 450 before the end of the year. I should just go ahead and shoot for 500. :slight_smile:

Accessory: hanging leg raises: 5x5. I’m working my way up to 5x10 on these.

Cardio: 30 mins moderate steady state elliptical.

Weight: 244.

Yeah - isn’t that weird? I got a big chest pump from deadlift day. I think the chest is stabilizing on the pull and keeping the shoulder bones in place.

Or something.[/quote]

That was my guess. That 455 attempt was the first time I really felt it in my pecs during a deadlift, though. Usually I get DOMS in my pecs, traps, and lats, and my lower back and glutes. Maybe the extra pullup work and back work has gotten everything else to the point that my pecs are now the weak spot (unsurprising, since my pecs need a lot of work).

135

Really nice work mcl. If you got 455 off the floor, I would definitely shoot for 500 by years end.
Keep tearing it up!

136

Well, I’m back from Vegas. I decided to start back up in the gym tomorrow, since I had to sleep-deprive myself Monday night for my scheduled sleep study last night.

Turns out, I do have rather bad sleep apnea, and they let me use a CPAP machine for the last half of the night, and my sleep was (according to the doctor) much deeper.

So, looks like I’ll be getting one. I have to wait another 3 weeks before I can meet with my doctor and discuss the results of the test, and will probably be waiting another month or so before I can actually get a CPAP machine I can use. The tech told me this morning that once I get it, I should start seeing and feeling results (more energy, better recovery, better mood, better lifting – he works out, and seemed to have some experience with athletes with sleep apnea) within a month after I get the machine.

I hate the idea of having to wear it every night, and it felt really weird, but if this is what it takes to finally get quality sleep and stop sabotaging my gains, then I’ll do it.

And, another happy note, by blood pressure was 117/74.

137

(forgot to post this yesterday)
Cycle 3, Week 2, Day 3:
Warmups: 10 facepulls @65, 10 dislocs
Bench: 3@140, 3@160, 9@180
BBB: 5x10@140
Accessory: 5x10 DB rows @70.

weight: 244

30 minutes moderate steady-state elliptical.

Sore as hell after a week off. Slept like crap last night. I can’t wait to get the damned CPAP machine so I can stop being so fatigued.

138

My work capacity has gone to crap.

Cycle 3, Week 2, Day 4:

Warmups, 5 dislocs (something popped in my right shoulder last night and it stopped hurting, so I didn’t want to push my luck), 5 squats @bar, 5@135

Squats: 3@220, 3@250, 3@285 + 2@285 (I had to rack after the first 3. Crap.)

Accessory work: 5x5 GMs, wide stance, @135. Much stronger on these, and my lower back, which has been bugging me for a week, is feeling better.

5x5 Zercher squats @135. Finally, an exercise that I can feel in my mid-back erectors!

2x10 leg curls @90, 1x5@90, 1x5@70, 2x10@70. My hams were failing, which is why I dropped the weight midway through my sets. As it was, I really had to force those last two reps @70 out.

Weight: 244

30 mins moderate steady-state elliptical.

If I don’t start seeing some improvement a few weeks after getting my CPAP, I’m going to seriously examine some work to specifically target my work capacity, because this whole “panting after 3 reps” thing is getting old. Part of it is the week off, but I was sucking wind after 4 or 5 prior to the break, too. I hate having to rack due to wind when I know my muscles have 1 or 2 reps left.

139

Cycle 3, Week 3, Day 1:

Warmup: 10 dislocations, 10 facepulls @70

Military Press:
5@85
3@100
11@110 (rep PR)

BBB: 5x10@85

Accessory:
5x6 pullups (neutral grip), supersetted with
5x6 dips

I’m going to keep increasing these until I’m doing 5x10.

For the hell of it, I threw in 3x10 ez-bar curls @55 as a what-the-hell finisher.

Slept better the past two nights, and it showed in my lifts. I’m more and more convinced that my sleep problems are hurting me in the gym, and that really ticks me off because I have to wait so long to get something to fix it.

Weight: 247

Cardio: screw it.

140

Glad to hear that your sleep has been better. Sleep dep screws up a lot of things…including recovery. If it weren’t for Melatonin, I don’t think I would ever get a good nights rest.