Deadkong's Latest Journal

Training Over 35 Lifter
161

[quote]kpsnap wrote:

[quote]DeadKong wrote:
I already answered this question of yours, but here goes again. I am a home user with no decline bench, so I anchor my feet and do it flat with 55lbs these days on a day 4.
[/quote]
I have dementia. Seriously, though, you don’t have to snipe at me. Have you tried putting the weight behind your head? It’s much more difficult and will challenge the abs.[/quote]

Sorry if I missed a reference to dementia at some point. I lately have the 55lbs dumbbell behind my head, besides the extra challenge with a given weight it seems more natural to me than trying to have something across my chest, it wouldn’t interfere.

162

[quote]cavalier wrote:

[quote]DeadKong wrote:

[quote]cavalier wrote:
What’s muay thai kicks? Does it involve squatting movements?[/quote]

Why, do you think i should go and lay an egg if I am the type who does them? Really, Muay Thai is a form of kickboxing that was developed in Thailand. I don’t really have a proper instructor/sparring partner, I just saw a video on the internet and I decided it was a life skill that is good to have. I use the standards of my pressing bench as my victim. I read over in the combat forum that if one lifts weights and trains fighting there have to be concessions somewhere to avoid overtraining. So, I do squats, deads, and with the kick practice I hope to round out my leg exercise.[/quote]

No, no, just wondering if was good for working legs, I pictured something like crouching movements. I did some karate many years ago and we did squat-like crouches which were helped build legs if you didn’t do much squatting. You sound like you have a good plan.[/quote]

Sorry to sound like this today. I just need to put more sessions into the kicking, my balance is getting better but still work needs to be done.

163

Saturday, April 7, 2012 cycle 4 week 3 day 1

shoulder press 120lbs x 5 130 x 3 140lbs x 4 fail

Db chest press 2 X 60lbs X 10 X 10 x 9 fail

Db hammer curls 2 X 35lbs X L10,R10 X 9,9 X 5,4fail

This is terrible. Diet and sleep have been good, my energy is all there but I am stuck at the same place with the main move. Assistance improved, new higher weight with curls so I don’t know what to think.

I am thinking of going on hiatus with Wewndler and trying an older non periodized program i did a few years ago. I might take the next week off and kick into it.

Any thoughts?

164

If you figure out how to get your shoulder press up, let me know. It’s been my nemesis for years.

165

[quote]cavalier wrote:
If you figure out how to get your shoulder press up, let me know. It’s been my nemesis for years.[/quote]

Interesting you posted that. I notice with my new standards setup I can use a wider grip than was possible before. Maybe I got used to getting more tricep into it and am lacking a bit of that now.

Other than that, I am proposing a new program as next post, maybe that will help me, take a look if you want.

Snap, I hope my choice of words last I posted on your thread didn’t come off wrong.

166

Latest prospective program.

I had this one custom designed for me several years ago on another board by someone. One reason I haven’t done it in a while is that both squats and deadlifts are on the same day, and a medical doctor physio said not to stress my left hamstring with something like that, to separate the days for them.

I am thinking I can more likely handle it in more recent times. If it gets to sort of hot for me I will switch to another, again non periodized routine that has them apart, I am thinking of kicking this cat first. Here goes as best I can remember it:

Day 1

Shoulder press 4 sets of 7

Dips 4 sets of 7

Chinups 4 sets of 7

first 2 weeks 60 seconds between sets, after 2 minutes (so an expected step wise increase in weight).
off

Day 2

Squat 5 sets of 5
wait 5 minutes

deadlift 2 sets of 7

standing calf raises 3 sets of 15

1.5 minutes between sets first 2 weeks, 3 minutes after
off

day 3

BB bench press 4 sets of 7

DB lateral raises 3 sets of 15

Bb bent rows 4 sets of 7

BB lying triceps extensions 3 sets of 6 -8 supersetted with
DB hammer curls 3 sets of 6 - 8

60 first 2 weeks, 2 minutes after
off
off

Edit: I forgot to mention, I will alternate between starting legs with deads and squats each week, that should allow the best for both, and shake the routine a bit.

I forgot abdominal work. I have liked what I am doing now and will likely tack them on after days 1 and 3, I think I will be utterly used after legs. Or any suggestions? The original program left it open.

Ok, so what i figure is because I barely got past week 2 after a deload, I might start day 1 on Friday and drive through maybe 7 weeks or what I can improve on. Until then just rest and come to some guess as to starting weights. Also, this gives me deadlifts on Sunday which is my favourite time to kick in with them.

167

You certainly didn’t offend me in my log.

How long have you been running your current program? I probably switch programming too frequently.

You can always make 10-15 minutes of abs its own session a few times a week.

168

[quote]kpsnap wrote:
You certainly didn’t offend me in my log.

How long have you been running your current program? I probably switch programming too frequently.

You can always make 10-15 minutes of abs its own session a few times a week.[/quote]

I have completed most of a 3rd 4 week cycle of Wendler. I am just thinking it seems that I am hitting stagnation. Definitely with bench, emerging with shoulder press, and I am thinking my leg moves are heading that way. The routine I just floated is non periodized, so it won’t be like, “damn, I missed my target.”

Also, it begins with a shake up of intensity level. It is still true that assistance moves are generally coming along, so it is strange.

Any other opinions on my next course of action?

169

[quote]DeadKong wrote:

[quote]cavalier wrote:
If you figure out how to get your shoulder press up, let me know. It’s been my nemesis for years.[/quote]

Interesting you posted that. I notice with my new standards setup I can use a wider grip than was possible before. Maybe I got used to getting more tricep into it and am lacking a bit of that now.
[/quote]

Have just started playing with grip placement myself on OHP and seems to be helping.

170

[quote]cavalier wrote:

[quote]DeadKong wrote:

[quote]cavalier wrote:
If you figure out how to get your shoulder press up, let me know. It’s been my nemesis for years.[/quote]

Interesting you posted that. I notice with my new standards setup I can use a wider grip than was possible before. Maybe I got used to getting more tricep into it and am lacking a bit of that now.
[/quote]

Have just started playing with grip placement myself on OHP and seems to be helping. [/quote]

Imagine yourself ripping the bar in half, maybe with angry thoughts [optional], and that is what gives you the extra boost. Also applies to bench presses of whatever incline.

171

Already do that. Grip hard, tense tris, deep deep breath, arch back, tense everything. Managed to lift 100 lbs couple of weeks ago, a PR.

172

Friday, April 13, 2012 week 1 day 1

BB shoulder press 115lbs X 7 X 4 X 3 stopped

dips body 207lbs X 7 X 7 X 5 X 4

chinups body X 6 X 4 X 2 stopped

So, day 1. Even though the rest between sets for the first 2 weeks is only 1 minute, I am unhappy with my shoulder press. Chins too. I also forgot to do abdomen. Dips are not too bad, realize I partially preexhausted my triceps so I am not displeased.

I skipped rope to warm up without any calf pain, so I will skip either tonight or tomorrow sometime, Saturday is now an off day.

I look forward to legs on Sunday, and hope to make a statement with them.

173

Sunday, April 15, 2012 week 1, day 2

squats 245lbs X 5 X 5 X 5 x 5 x 3 stopped

deadlift 265lbs X 7 x 7

DB standing calves 65lbs X L15,R15 X 12,13 X 12,12

Great day today. I did well picking starting weights for squats and deads. I stopped short on the last squat set because I wanted to make sure of my aim for the failure safeties while tired but with still enough in my tank to get up if I missed. So, I am more confident with it and consider that I could have got the last 2, and will up the weight for next time.

Deads I just barely got that 7th rep, but all good. My hamstring feels fine at this writing.

174

Ah, fuck yes! I am thankfully, wonderfully sore after legs yesterday. I even am using lower weights than of late at that. I am still thinking of maybe alternating deadlifts first instead of squats every other week, as this would save me making my beloved deads second fiddle.

175

[quote]DeadKong wrote:
Ah, fuck yes! I am thankfully, wonderfully sore after legs yesterday. I even am using lower weights than of late at that. I am still thinking of maybe alternating deadlifts first instead of squats every other week, as this would save me making my beloved deads second fiddle.[/quote]

Edit: I forget, what happened to FarmerBrett?

176

[quote]DeadKong wrote:
Edit: I forget, what happened to FarmerBrett?
[/quote]
He moved to Portugal. But why that means he doesn’t log anymore I can’t conjecture. I miss his log.

177

tuesday, April 16, 2012 week 1, day 3

BB bench press 185lbs x 7 x 4 X 1 stopped

DB lateral raises 2 X 15lbs x 15 X 12 x 8

BB bent rows 105lbs X 7 x 7 x 7 x 6

supersetted
BB lying triceps extensions 85lbs x 8 X 8 x 6
DB hammer curls 2 X 32.5lbs X L8,r8 X 8,8 x 8,8

situps Body + 50lbs X 5 X 5 X 5 X 3

Partially a good day. My bench blows goats, I don’t know why. (there snap, I share your yoke) Rows I think not too bad. I am more satisfied with supersets and my situps, so at least there is something.

I now have my sights set on a rope skipping session tomorrow or thursday. Also soon I should practice Muay thai kicks. I skipped to warm up today and my right calf wasn’t bad, so that is a good sign.

178

Yesterday I came down in the afternoon with I think a very mild virus. Headache, slight nausea that went away fairly quickly, and I was unsure if I should have called my throat gummy.

I took Ibuprofen and Today after a long sleep I know my energy level is off and I still have a slight headache and slightly gummy throat.

So, no skipping today and likely I am off tomorrow. I still hope to wreck my legs on Sunday, I just have to play it by ear.

179

Monday, April 23, 2012 week 2 day 2

deadlift 305lbs x 5 285lbs x 5 X 5 x 4 stopped

stopped.

I took yesterday off because I was experimenting with hopping from one foot to another after reading a thread n combat about rope skipping. I slightly tweaked my left hamstring, so that and recovering from a mild virus had me delay a day. I suppose it figures that I stopped short of the full routine. As I had said, I thought to alternate deads with squats for beginning move, although it seems this time I never made it to squats.

180

Today.

I waited until this afternoon to lift, I saw my doctor earlier to just touch base with what my recent virus was. She thought it no big deal. I had felt reasonably good so I warmed up and went for it. I did miserably on bench and said fuck it, I will take off until Sunday and not do anything highly exerted.