*BRUTAL SIMPLICITY*

Training Over 35 Lifter
661

[quote]TNT-CDN wrote:
bunny7568 wrote:

You must be in your “cutting” phase. Everybody knows that you need polar bear meet to get really big and strong. And you got to kill it with your bare hands too.

Do you do your curls in the squat rack??? That’s OK by me. You can curl where ever you want to.

Great work. I really enjoy your posts.

TNT

[/quote]
Thanks there fellow crazy Canuck!

Yep… and my GPP is doing yard work around my igloo and walkin’ the dog sled team, lol!.

Nope, can’t bring myself to curl in the squat rack. The people that do that in my gym, I just get real close into their personal space and pretend I have Tourettes Syndrome. Then I start licking and talking to the 45 pound plates. That usually clears them out pretty fast.

Thanks TNT, hopefully when the weather gets better and things calm down at work we can get together for a coffee or a beer or something over in your neck of the woods.

Anyhow, here are my last two sessions.

MARCH 9TH- BENCH -WENDLER 5/3/1

FLAT BENCH
bar x warmup
135x5
225x5
(working sets)
75%= 250x5
80%= 265x5
85%= 280x5

RACK PRESS (PIN #6)
315x5
335x3
355x1
375x1

FLAT BENCH CLOSE GRIP BENCH PRESS (FEET UP)
225x6
245x3
265x2
275x1 then 225x7 no rest

TRICEP ROPE/ CABLE PUSHDOWNS
x4 sets for a bunch

PUSHUPS ON THESE ROTATIONAL HANDLE THINGIES
x2 sets to failure with partials

MARCH 11TH- DEADLIFT- WENDLER 5/3/1

CONVENTIONAL DEADLIFT
bar x warmup
135x10
225x5
315x5
405x1
(working sets- belt on)
80%= 470x3
85%= 500x3
90%= 530x3

SPEED DEADLIFT (NO BELT)
405 x6 sets of 3 reps (was gonna do 8 sets, felt twinge lower back- not good)

POWER SHRUGS
405 x3 sets of 5 reps
225 x to failure
supposed to be power shrugs, but these were pretty strict. Did not go up in weight either as back not feeling very good

CLOSE GRIP CABLE PULLDOWNS
260x8
270x5
280x4

I did something to my lower back, feeling pretty tender today. Gonna rest it up and see how it feels. Squat/ Assistance day tomorrow, probably gonna be lighter. Hopefully nothing too serious. $%#@!

662

[quote]bunny7568 wrote:

I did something to my lower back, feeling pretty tender today. Gonna rest it up and see how it feels. Squat/ Assistance day tomorrow, probably gonna be lighter. Hopefully nothing too serious. $%#@!
[/quote]

Hope its not something that sets you back. See my thread if you want some background on my friken lower back experience. I always use the analogy of treating the shoulders like glass (A Gymnast term I think), but it also applies to the lower back.

I’m beginning to think in the case of heavy Squats and Deadlifts there is a possiblity that once certain core stablizer muscles become exhausted, there is a higher tendency to lose good form (A straight/arched lower back), and the lower back rounds coming up from the bottom of the lift.

Best Wishes.

663

Well… it’s official, registered for the WPFG Games today- Raw Push/ Pull Event in Burnaby BC. $130 in US funds, which I think is like $1200 Canadian and the left testicle.

Now, gotta get myself a “singlet” and some deadlifting socks. What the hell are deadlifting socks. Apparently they are mandatory. I am just reading through the rules of the event now.

Gotta sort out the airfare, hotel etc. too.

I guess I should try and schedule my training so that I “peak” around the competition. I have no idea how to do this… yet!

664

Great! now, when is the event?

665

[quote]bunny7568 wrote:
Well… it’s official, registered for the WPFG Games today- Raw Push/ Pull Event in Burnaby BC. $130 in US funds, which I think is like $1200 Canadian and the left testicle.

Now, gotta get myself a “singlet” and some deadlifting socks. What the hell are deadlifting socks. Apparently they are mandatory. I am just reading through the rules of the event now.

Gotta sort out the airfare, hotel etc. too.

I guess I should try and schedule my training so that I “peak” around the competition. I have no idea how to do this… yet![/quote]

Right now its more like $130 Canadian, $1200 US and a left testicle. Hope the new program works for you. F-ing great deadlift-530x3.

666

[quote]mjnewland wrote:
Great! now, when is the event?[/quote]

Uhhhh… I forgot to ask!

Just kiddin’, lol! The events are the 6th, 7th and 8th of August. It looks like I weigh in on the 7th, my class etc. lifts on the 8th.

The Games open on the 31st July, end on the 9th August.

667

MARCH 13TH- SQUAT/ ASSISTANCE

Lower back still giving me grief, modified/ lightened the session today.

LEG PRESS
90x50
270x20
450x10
630x10
720x8
810x3

ZERCHER SQUAT
barx20
135x10
225x3x3

BENCH STEP UPS
flat bench 3 sets to failure
these got the heart and lungs pumpin’

SIDE DB DELT RAISE
20x20
30x15
40x10
45x8

REAR DB DELT RAISE
(bench grip throughout movement)
20x to failure
25x to failure
30x " "
35x " "

DUMBELL CURLS
35x warmup
40x10
45x10
50x6
55x6
60x4

DUMBELL HAMMER CURLS
40x10
45x6
50x6

ROPE CABLE FACE PULLS
drop sets- each set to failure
60-50-40-30

At least one positive aspect of having the injured lower back, very little or no cheating with any of the movements, and the rep tempo was slowed so as to avoid any jerking movements.

668

Nice training bunny.

Which weight class are you planning to compete in?

669

[quote]formfunction wrote:
Nice training bunny.

Which weight class are you planning to compete in?[/quote]

Thanks FF. The 242-275lb weight class. The old fat guys.

670

Pics from our trip to the Mayan…

671


Me and my Bubba full of whiskey… mmmmmmm

672

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Me and 2 huge Mexican coppers…

673

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I saw this place and laughed… “yeah, I will have some D-bol, some Viagara and a Pastrami on rye, hold the Cialis”

674

Xel Ha… beautiful. I could live here.

675

Great pictures bunny - looks like you had a great time!

676

[quote]bunny7568 wrote:
Xel Ha… beautiful. I could live here.[/quote]

Looks like you had a great time.

677

Thanks El, Sol… sure did. Did some serious destressing down there. Can’t wait to go back, probably gonna try Cabo San Lucas next time.

MARCH 15TH BENCH

FLAT BENCH
bar x warmup
135x10
225x10
(working sets)
265x3
280x3
300x5 PR x2 reps (2 finger spot last rep)

FLOOR PRESS
225x6
(working sets)
295x2
295x2x1
315x2 (PR x1 rep)

SPEED BENCH
215 x8 sets of 3 reps
each set varying grip, every rep paused

DUMBELL ROLLS
30x10
40x10
45x6

ROPE CABLE TRICEP PUSHDOWNS
50x bunch
60x bunch
70x bunch
then drop sets with no rest 70-60-50
tris now fried

PUSHUP ON ELEVATED HANDLE THINGIES
2 sets to failure with partials.

678

Great work Bun. Congrats on that PR

679

you know, bunz, you should really consider doing some work on your bench press…

Two ME Bench exercises followed by DE Bench, that is some serious workload. Do you have any trouble recovering from a session like that? How many days between sessions do you usually go? Very curious, cuz doing half your workout kills me for a week.
old lardass

680

[quote]mjnewland wrote:
you know, bunz, you should really consider doing some work on your bench press…

Two ME Bench exercises followed by DE Bench, that is some serious workload. Do you have any trouble recovering from a session like that? How many days between sessions do you usually go? Very curious, cuz doing half your workout kills me for a week.
old lardass[/quote]

Thanks Willy…
MJ, I am doing a variation of the Wendler 5/3/1 (just recently), because I have found my bench is moving up way too slow. I have increased the workload in hopes of stimulating something. So far, no probs in recovery.

My schedule currently looks like this;

day 1- bench/ tris
day 2- off
day 3- deadlift (or variations) with back/ hams
day 4- off
day 5- squat (or variations) with assistance (shoulders, bis etc.)
day 6 off
day 7- repeat cycle- i.e.-bench

So basically, 6 days between bench. I am gonna try this for a bit, see if it works.