BunnyQuest s6/ b4/ dl7/ Raw

Training Over 35 Lifter
501

Damn, fell off the first page again… life is freakin’ hectic.

Shoulder is feeling “o.k.”… been doing some stretching and mobility stuff, seems to be helping a bit.

Happy belated Thanksgiving to y’all down south, I love American Thanksgiving up here, whole shit load of football on t.v., which is a good thing.

Cajun… sounds like your saying “Canadian” with a mouth full of food, lol! And like I said before, I love me some Zydeco music, yessireee… AIEEEE! Welcome to da swamp!

Still trying to find a meet to sign up for… and still doing the 5/3/1 stuff. Currently on a “deload” week… sucks ass.

Here is a brief rundown of the last couple of sessions.

NOV 24TH WAVE 1 WEEK 3

SQUAT
135x10
225x5
315x3
(working sets)
340x5
385x3
430x3-- then 225x10

LEG PRESS
540x10
630 x 3 sets of 8
630x9

LYING HAM CURLS
120 x 2 sets of 10
120 x 2 sets of 7
120x5

First time in a long time felt a huge pump in the hammies, weird…

NOV 26TH WEEK 4 WAVE 1- DELOAD

MILITARY PRESS
warm up- shoulder stuff rehab
95x5
115x5
135x12

DIPS
bodyweight- 4 sets of 10 and 1 set x 15

LAT PULLDOWNS WIDE GRIP
210 x 4 sets of 10
210x7

D.B. SIDE LATERALS
20x10
25x10
30x10
40x7 then 25x7

D.B. REAR RAISE
20x10
25x10
30x10

ROPE CABLE FACEPULLS
100 x 4 sets of 10

D.B. CURLS
run the rack twice- 60’s-50-40-30 each weight to failure

ROPE/ CABLE HAMMER CURLS
1 drop set 100-80-60 each weight to failure

get some blood flow into the shoulders, get rid of some junk…

NOV 28TH WEEK 4 WAVE 1 - DELOAD

DEADLIFT
135x20
225x5
255x5
315x8

GOODMORNINGS
245 x 5 sets of 5

HANGING LEG RAISE
5 sets to failure

WEIGHTED CRUNCHES, SIDE BENDS WITH 60LB KETTLE AND CABLE CRUNCHES
3 x giant sets back to back- each to failure

A little more volume, reps… but needed it. Trying to get work capacity back up.

And I know you are gonna ask… no, have not quit the coffin nails again yet. I have cut down significantly though… which I know is still not the answer, but, need a bit more time. I definitely feel like shit.

Eldest boy home for a visit this weekend, bought himself a car before the snow starts seriously flying up here.

My weight is back up to 276 pounds… shit. Gotta get a grip on my slack and idle frame.

502

Glad the boy made it home. Doesn’t it start snowing in August up there? Looks like you’ve got a good maintenance routine going. You’ll get a handle on “the habit” and the weight.

503

Good god, you deload DL is one rep better than my week three money set. that said those GM’s are super impressive.

504

good work bunny dude. What kinda car did the kid get?

505

Thanks for dropping by guys…

Hel- yeah, I have seen it snow here in June, and late September… really great for the morale, lol! I would like to kick my ancestors in the cajones. When they got of the boat 300 years ago on the east coast in Pensylvania… they looked left and right, could have gone either way… then decided to go right (north). Damn.

Then, when I was a kid, my Pappy had a job offer in Arizona, which he accepted at first, then changed his mind and we stayed where we were. I cursed him that winter as I slogged my way through the 6 feet of snow.

Thanks Joe… it’s all relative buddy. Meat curls my max bench weight… and Pete does lunges with my max squat… it is what it is!

Pete- one of my son’s best friends from his school days is a salesmen with Mitsubishi here in town, so he went there and got a good deal on a Lancer GTS (demo model with low mileage). He got one hell of a warranty with it to, plus a free set of winter tires and steel rims. His buddy really looked after him.

Revamped my 5/3/1 routine-- going to increase the volume with accessories a bit, and the program itself is going to increase 10 pounds on the upper body (bench and military press) and 20 pounds on the lower (squat and deadlift… added to the traing maxes. Not sure what the weight increase will be on the %'s, but we shall see. Thinking about increasing the weight and lowering the reps on the accessories as well. We shall see how it goes.

Bench deload today. Fack.

506

NOVEMBER 30TH

WAVE 1 WEEK 4 DELOAD

BENCHPRESS
warmup for a bunch
135x5
155x5
185x10

DB BENCHPRESS
60x15
60 x 3 sets of 10
60x21

DECLINE HAMMER STRENGTH PRESS
2 plates x10
4 plates x 10
6 plates x 10
8 plates x 7- then 4 plates to failure

ROPE TRICEP PUSHDOWNS
bunch for a bunch with some drop sets to failure

KROC ROWS
85x25

Felt good getting some blood pumping with some high rep stuff. Working midnights this week… gonna suck.

507

i feel for you on the deload weeks. lifting light goes against every fiber of our being.

i should head up to the land of canadian bacon. i’ll shadow you for a week. every time you light up i’ll punch you square in the daddy parts. that should help you quit… or would that make us domestic partners in canada??

508

[quote]maraudermeat wrote:
i feel for you on the deload weeks. lifting light goes against every fiber of our being.

i should head up to the land of canadian bacon. i’ll shadow you for a week. every time you light up i’ll punch you square in the daddy parts. that should help you quit… or would that make us domestic partners in canada??[/quote]

hahahaha… that would be awesome! That is considered foreplay up here! I am almost there, the way the plan works, Thursday or Friday will be the last day.

509

don’t know what is goping on with this site… my last 2 posts are not here. I am not witing them up again… fuck.

Suffice to say, deload week is over, wave 2 week 1 starts today.

510

Sure, blame it on the website for your lack of training (or posting of training), slacker. Go light a death butt and come back when you have some lifting to talk about:)

511

Sucks the two posts got dropped. If you’re like me you hate re-typing the entire workout twice. Hope your shoulder is pain free.

512

I hate typing things twice, and it was a deload week anyhow. My skwaaaat deload day was actually pretty good though, high rep stuff, legs were sore for 2 days. I know that is not the goal for deload, but I got carried away in the moment.

I dont know what you are talking about Pete… I AM A NON-SMOKER!! :)) I still feel like crap though, think I am fighting off a cold or something.

Eco… shoulder is still pretty sore, but once I get warmed up sufficiently, it is functional. Considering what I have put it through over the years, it is what it is… and I can deal with it for now.

Being hammered up here today with a good winter storm, first good one this year. I really gotta find a job in a nice warmer climate. Like maybe a bartender on a beach somewhere… or perhaps a Baywatch lifeguard heavy sigh…

DECEMBER 8TH

BODYWEIGHT 273

WAVE 2 WEEK 1- STRICT STANDING MILITARY PRESS

bar x 2 sets of 20 (warmup)
135x5
($$ sets)
165x5
175x5
185x8-- then drop set 135x14 no rest

DIPS
with 35 lb plate (approx 315 lbs)
1x10
1x8
3x5-- then bodyweight only x 5 no rest

MEDIUM GRIP (with I–I bar) PULLDOWNS
220 x 5 sets of 10

REAR DELT DB RAISES SS WITH FRONT DB and PLATE RAISES
cant remember weight… 2 or 3 sets back to back

ROPE CABLE FACEPULLS
3 sets for a bunch (80-100 lbs)

DB SIDE DELT RAISE
45-40-35-30-25 run the rack, each weight to ailure with no rest

Not a “bad” session… shoulder felt ok once I was warmed up. Feeling pretty “clunky and snappy” this morning though.

I love getting old.

All I know is that I have a trip coming to some sun and sand somewhere in Feb/ March 2010… so I gotta start working on my abs so nobody tries to harpoon me or roll me back to the ocean while I am sunning on the beach.

“Look, mommy, look daddy! There’s a rare hairless albino walrus! What is that doing here in Mexico!”

513

who doesnt love getting old??
nice work bunny.

514

Great job on the no-smokes. Training looks good to.

515

Maybe this site has trouble with the Canadian alphabet. That is one ugly rabbit. Congrats on being a non-smoker. You better love getting old, the alternative sucks. Great workouts.

516

[quote]hel320 wrote:
Maybe this site has trouble with the Canadian alphabet. That is one ugly rabbit. Congrats on being a non-smoker. You better love getting old, the alternative sucks. Great workouts. [/quote]

Thanks KM/ JJ… Hel, that is a picture of my “Pubic Hare”… lol!

Never looked at it that way before either… your right, gettin’ old ain’t so bad!!

517

Bunny,until you hit 300 lbs you’re still not overweight in my book. Nice MPs.

518

glad to hear that you have tossed the coffin nails away… for good.

keep plugg’n away. how do you feel your strength is now on the big three?

519

[quote]maraudermeat wrote:
how do you feel your strength is now on the big three?[/quote]

1.breakfast
2.lunch
3.dinner

All three strong as ever.

520

[quote]ecogenx wrote:

[quote]maraudermeat wrote:
how do you feel your strength is now on the big three?[/quote]

1.breakfast
2.lunch
3.dinner

All three strong as ever.[/quote]

i was thinking 1. shit 2. shower 3. shave