Better Living Through Iron

Training Over 35 Lifter
161

It felt really good to be repping squats at 300 again!

Cycle 3, Week 3, Day 4:
Warmup: 5 @ bar, 5@95, 5@135, 5@185
Squat: 5@235
3@270
Walked out 395, per a suggestion from maraudermeat, then
4@300 (rep PR)

300 felt ridiculously light after that walkout.

accessory: 5x5 GMs @145 supersetted with 5x5 zerchers@145 to pins.

I tried the zerchers FROM pins, but I was being too explosive and it was aggravating my shoulder, to I switched to going to the pins.

I’ve repped a 315 squat for 3 before, but my form and depth both sucked. I know I’m getting MUCH better depth now, with better form (thanks, Meat!)

leg curls: 10@90, 2x10@75, 2x10@65. Once again, my hamstrings were exhausted, and I barely finished the first set at 90, hence the step down.

In the lockerroom, I ran into the one guy in the gym who outlifts me on squats, bench, and deads (there are a couple of guys who can bench 225 once or twice, but they don’t do any other lifts). He (sarcastically, it seemed) asked, “Going to do some powerlifting today?” and I told him I’d just finished, and talked to him a bit about my goals. I made it a point to slip those in, since I know they’re higher than his maxes (e.g., I’ve seen him DL 465, but only for 1, wheras I intend to be repping that in the not to distant future. :slight_smile: ).

I didn’t have the heart to tell him I’m almost twice his age. :slight_smile:

weight: 246

162

[quote]mcl wrote:
It felt really good to be repping squats at 300 again!

Cycle 3, Week 3, Day 4:
Warmup: 5 @ bar, 5@95, 5@135, 5@185
Squat: 5@235
3@270
Walked out 395, per a suggestion from maraudermeat, then
4@300 (rep PR)

300 felt ridiculously light after that walkout.

accessory: 5x5 GMs @145 supersetted with 5x5 zerchers@145 to pins.

I tried the zerchers FROM pins, but I was being too explosive and it was aggravating my shoulder, to I switched to going to the pins.

I’ve repped a 315 squat for 3 before, but my form and depth both sucked. I know I’m getting MUCH better depth now, with better form (thanks, Meat!)

leg curls: 10@90, 2x10@75, 2x10@65. Once again, my hamstrings were exhausted, and I barely finished the first set at 90, hence the step down.

In the lockerroom, I ran into the one guy in the gym who outlifts me on squats, bench, and deads (there are a couple of guys who can bench 225 once or twice, but they don’t do any other lifts). He (sarcastically, it seemed) asked, “Going to do some powerlifting today?” and I told him I’d just finished, and talked to him a bit about my goals. I made it a point to slip those in, since I know they’re higher than his maxes (e.g., I’ve seen him DL 465, but only for 1, wheras I intend to be repping that in the not to distant future. :slight_smile: ).

I didn’t have the heart to tell him I’m almost twice his age. :slight_smile:

weight: 246
[/quote]

Mention it at every opportunity - It’ll either light a fire under his butt or shame him into some humility.

163

Cycle 3, Week 4, Day 1:

Meh. Babying the shoulder didn’t help. It’s really painful today. Did a bunch of YTWLs, wall slides, and disclocations to try to ease it, but with no luck. I’ve made an appointment to see the doctor tomorrow morning. :confused:

Deload week:
Military Press: 5@45, 5@60, 5@70.
BBB: 5x10@70.

Even those hurt. But what did me in completely was:

2x7 pullups supersetted with 2x7 dips. I was going to do 5 sets of each, but after the 2nd set of dips, I said “screw it” and hit the locker room.

I hope like hell he at least does an x-ray. If he tries to send me away with a printout of mobility exercises, I’m going to have to have words with him.

164

Cycle 3, Week 4, Day 2:

Saw the doctor about my shoulder today. Referred me to a shoulder specialist in sports medicine. I get to see him next Monday.

Warmups: 10 YTWL, 10 wallslides, 10 lat pulls, 6 dislocations.

DL: 5@145, 5@180, 5@215, 5x10@145.
Hanging leg raise: 5x7.

I’m thoroughly convinced the leg press is complete crap. Between my main lifts and the BBB, I noticed someone had left a lot of plates on the leg press. I’ve never actually tried to leg press any significant weight, so I sat down and gave it a go. Did 3, then counted the weight: 430. WTF? I can’t squat anywhere near 430. So, I threw 590 on it, and tried 3. No problem.

Hm. Put 660 on it, and did 3. Still not straining. Took it up to 730. At that point, I’m using every 45 plate in the gym except the two I’ve got on the bar for my BBB DLs, and most of the 35s. I still manage 3 without too much strain.

So, I stare at the thing a bit, and figure out how to load it to 800 by balancing a 35 on the very top of the top stack, and stacking a few 10s and 2.5s loose on the platform.

I cranked out 3 at 800.

So, since my best squat is 315… what, exactly is the purpose of the leg press machine, other than ego-stroking?

(by the way, this is one of those leg presses where you sit in a chair underneath the weighted platform, which is on rails that are on a 45-degree angle to the floor. You push the platform with your feet. It’s not counterweighted at all.)

Weight: 250.

The nurse asked me if I was in law enforcement when she showed me to the examination table, because “you walk like a cop.” I got a laugh out of that.

165

[quote]mcl wrote:
Cycle 3, Week 4, Day 2:

Saw the doctor about my shoulder today. Referred me to a shoulder specialist in sports medicine. I get to see him next Monday.

Warmups: 10 YTWL, 10 wallslides, 10 lat pulls, 6 dislocations.

DL: 5@145, 5@180, 5@215, 5x10@145.
Hanging leg raise: 5x7.

I’m thoroughly convinced the leg press is complete crap. Between my main lifts and the BBB, I noticed someone had left a lot of plates on the leg press. I’ve never actually tried to leg press any significant weight, so I sat down and gave it a go. Did 3, then counted the weight: 430. WTF? I can’t squat anywhere near 430. So, I threw 590 on it, and tried 3. No problem.

Hm. Put 660 on it, and did 3. Still not straining. Took it up to 730. At that point, I’m using every 45 plate in the gym except the two I’ve got on the bar for my BBB DLs, and most of the 35s. I still manage 3 without too much strain.

So, I stare at the thing a bit, and figure out how to load it to 800 by balancing a 35 on the very top of the top stack, and stacking a few 10s and 2.5s loose on the platform.

I cranked out 3 at 800.

So, since my best squat is 315… what, exactly is the purpose of the leg press machine, other than ego-stroking?

(by the way, this is one of those leg presses where you sit in a chair underneath the weighted platform, which is on rails that are on a 45-degree angle to the floor. You push the platform with your feet. It’s not counterweighted at all.)

Weight: 250.

The nurse asked me if I was in law enforcement when she showed me to the examination table, because “you walk like a cop.” I got a laugh out of that.
[/quote]

The physics of the leg press are such that, depending on the angle the rails are set at, you can be pushing as little as a third of the weight you’ve loaded on the pins. The steeper the angle relative to the floor, the closer to actual weight you’re pushing. The most honest kind is the one where you lay on your back and press the weight straight up. The least honest are at 30 degrees. I figure they don’t go lower because people can’t fool themselves that it’s a valid lift no matter how egotistical they may be. A nice 60 degree leg press is rare and an ass kicker and expensive because they have to be robust at the bottom in the event of failure, I think.

Still, if you take that into account the leg press can still be useful. I like it for nailing the quads for reps without involving the back or abs so much.

166

[quote]DaCharmingAlbino wrote:
mcl wrote:
Cycle 3, Week 4, Day 2:

Saw the doctor about my shoulder today. Referred me to a shoulder specialist in sports medicine. I get to see him next Monday.

Warmups: 10 YTWL, 10 wallslides, 10 lat pulls, 6 dislocations.

DL: 5@145, 5@180, 5@215, 5x10@145.
Hanging leg raise: 5x7.

I’m thoroughly convinced the leg press is complete crap. Between my main lifts and the BBB, I noticed someone had left a lot of plates on the leg press. I’ve never actually tried to leg press any significant weight, so I sat down and gave it a go. Did 3, then counted the weight: 430. WTF? I can’t squat anywhere near 430. So, I threw 590 on it, and tried 3. No problem.

Hm. Put 660 on it, and did 3. Still not straining. Took it up to 730. At that point, I’m using every 45 plate in the gym except the two I’ve got on the bar for my BBB DLs, and most of the 35s. I still manage 3 without too much strain.

So, I stare at the thing a bit, and figure out how to load it to 800 by balancing a 35 on the very top of the top stack, and stacking a few 10s and 2.5s loose on the platform.

I cranked out 3 at 800.

So, since my best squat is 315… what, exactly is the purpose of the leg press machine, other than ego-stroking?

(by the way, this is one of those leg presses where you sit in a chair underneath the weighted platform, which is on rails that are on a 45-degree angle to the floor. You push the platform with your feet. It’s not counterweighted at all.)

Weight: 250.

The nurse asked me if I was in law enforcement when she showed me to the examination table, because “you walk like a cop.” I got a laugh out of that.

The physics of the leg press are such that, depending on the angle the rails are set at, you can be pushing as little as a third of the weight you’ve loaded on the pins. The steeper the angle relative to the floor, the closer to actual weight you’re pushing. The most honest kind is the one where you lay on your back and press the weight straight up. The least honest are at 30 degrees. I figure they don’t go lower because people can’t fool themselves that it’s a valid lift no matter how egotistical they may be. A nice 60 degree leg press is rare and an ass kicker and expensive because they have to be robust at the bottom in the event of failure, I think.

Still, if you take that into account the leg press can still be useful. I like it for nailing the quads for reps without involving the back or abs so much.[/quote]

Makes sense, since 800 felt like about 300.

167

Good news: I got my CPAP machine this morning.

Bad news: I walked out of the house without my gym bag, so no benches for me today. Which is probably just as well, as my shoulder’s acting up again. I’ll do some wallslides and YTWLs and call it even. :slight_smile:

168

First night on the CPAP machine: slept 9 hours, 7 of them with the machine. Woke up feeling a bit better than usual. Got a bit more energy in the gym today.

Cycle 3, Week 4, Day 3 and 4:
Decided to do the benches I skipped yesterday. I’ll just skip the accessories for both days.

Warmups: 10 YTWL, 10 wallslides, 10 cable pulls
Squat: 5@125, 5@160, 5@190, 5x10@125.
Bench: 5@80, 5@100, 5@120, 5x10@100.
Warmdown: 10 wallslides.

Weight: 250.

169

[quote]mcl wrote:
First night on the CPAP machine: slept 9 hours, 7 of them with the machine. Woke up feeling a bit better than usual. Got a bit more energy in the gym today.

Cycle 3, Week 4, Day 3 and 4:
Decided to do the benches I skipped yesterday. I’ll just skip the accessories for both days.

Warmups: 10 YTWL, 10 wallslides, 10 cable pulls
Squat: 5@125, 5@160, 5@190, 5x10@125.
Bench: 5@80, 5@100, 5@120, 5x10@100.
Warmdown: 10 wallslides.

Weight: 250.[/quote]

How easily did you drift off to sleep with that on your face? I can’t imagine being able to sleep at all the first night with something on my head like that.

170

it’s actually a lot easier than I thought it would be. I had a bit of trouble falling asleep the first night, but last night was much better, and I’m hoping tonight’s even better still.

Like almost anything, you get used to it. And the benefits (actually getting more than 1-2 hours of actual sleep a night) far outweigh the inconvenience.

171

Things aren’t going so well with the CPAP mask, so I got a different one today.

Cycle 4, Week 1, Day 1:
Warmup: 10 YTWL, 10 lateral cable pulls, 10 wallslides

MP: 5@80, 5@90, 11@100 (shoulder acting up).

BBB: 5x10@80.

Accessories:
Dips: 5x7
Pullups: 5x7

on the bright side, I went to go see the specialist who did my knee surgery, and he gave me a cortisone shot directly into my rotator cuff. Before he gave me the shot, he did a resistance test and my right shoulder was both painful and weak. Immediately after the shot, the pain was gone and the strength was back.

I got a first-hand demonstration of my nervous system compensating for an injury and making me weaker in the process, along with a demonstration of how it can magically go away.

he said my deadlifts tomorrow are fine, and by Thursday my shoulder should be good for benches. We’ll see!

172

Didn’t sleep so well last night.

Cycle 4, Week 1, Day 2:

Tried a 455 DL cold. Couldn’t even get it off the floor.

5@240, 5@280, 7@315.

1@405, 1@425 (new PR), 0@435. (couldn’t get it past my thighs and locked out.) Held the 405 and 425 for 10 seconds each.

5x10@240.

5x7 hanging leg raises.

Weight: 252

173

455 Cold? Wow. I would need at least two buddies to carry meoff to the hospital if I tried that. Nice PR. Also, I see you are using 65% for your BBB work. Thats what I used this morning, and I about passed out when all was said and done. Nice work.

174

[quote]jjackkrash wrote:
455 Cold? Wow. I would need at least two buddies to carry meoff to the hospital if I tried that. Nice PR. Also, I see you are using 65% for your BBB work. Thats what I used this morning, and I about passed out when all was said and done. Nice work. [/quote]

I won’t lie: Some of those sets of 10 would up being 2 sets of 5. :slight_smile:

175

[quote]jjackkrash wrote:
455 Cold? Wow. I would need at least two buddies to carry meoff to the hospital if I tried that. Nice PR. Also, I see you are using 65% for your BBB work. Thats what I used this morning, and I about passed out when all was said and done. Nice work. [/quote]

Oh hell no - You gotta spin up the dynamos to get that - unless you’ve been pulling 80% every day for very limited reps. You can condition the body to do that, but you still can’t do it often.

176

Ouch! I can’t imagine going for 455 right from the start. That would have ended the workout and started the therapy.

Nice recovery with the PR! Congratz!

177

[quote]DaCharmingAlbino wrote:
jjackkrash wrote:
455 Cold? Wow. I would need at least two buddies to carry meoff to the hospital if I tried that. Nice PR. Also, I see you are using 65% for your BBB work. Thats what I used this morning, and I about passed out when all was said and done. Nice work.

Oh hell no - You gotta spin up the dynamos to get that - unless you’ve been pulling 80% every day for very limited reps. You can condition the body to do that, but you still can’t do it often.[/quote]

I never claimed to be bright. :slight_smile:

178

I’m really annoyed that the T-Nation store’s been out of Alpha Male for a week now. :confused:

179

Cycle 4, Week 1, Day 3:

Warmup: 10 wallslides, 10 YTWLs, 10 cable pulls

Bench: 10@bar, 10@95, 10@115, 5@135, 5@155, 10@175

BBB: 5x10@135

Accessories:
3x10 DB kroc rows @90 (w/straps. Sadly, this is the biggest DB in the gym. I’ll have to switch to BB rows.)
3x10 incline DB bench press @40 each.
a few …hell, I don’t know what to call them. Cable machine with arms out to the side, keeping arms straight, moving them together in front of me. And some more on the non-cable machine with the same motion.

I seem to require a lot of volume to actually fell anything significant in my chest. My bis/tris, delts, lats, and traps usually get pumped, but I rarely feel anything in my chest.

Took care to keep my elbows way in and my shoulders depressed (and back, with traps touching) and keeping a good arch. I’m hyperaware of my shoulders now that I’ve gone through the whole rotator cuff thing. Made it through the entire day without a twinge, and I’d like to keep it that way.

Weight: 250. I’m going to drop the whole milk after this weekend, and tighten up my diet to take some of this fat off I’ve been packing on the past 3 months. I should be able to get back down to 230 without significant muscle loss.

180

Good work, MCL. I got some good feedback from meat on my bench form from this morning and it sounds like we are working on the same things with elbows, traps touching, and arch. I never realized how complicated pushing a weight up and down really is.