Highly amused at the
“College athletes have come to me before…” joke.
Training noobs is very rewarding, even for those of us who are of relatively modest strength and size ourselves. I’m actually going to have a spin on this in my own thread shortly. I think you’re very well-suited to dispense advice to beginners, as I don’t know many 30-somethings that started lifting that late in life and achieved a pretty damn high “base” level of strength so quickly. 455/285/545 within a year? It’s so good that some folks with “40 years of gym experience” don’t believe you!
[quote]ActivitiesGuy wrote:
…I don’t know many 30-somethings that started lifting that late in life and achieved a pretty damn high “base” level of strength so quickly. 455/285/545 within a year? It’s so good that some folks with “40 years of gym experience” don’t believe you![/quote]
I still believe that getting strong so fast takes a long time. You need to gain 100+ pounds and carry it around for 10 years before you even touch a barbell. My numbers support this too, with my bench being much lower than what you usually see from people with similar squat and DL numbers.
I will try 300 before the end of August, just so I can say I hit it in my first year. I wish it was 315 but I am just not there yet.
I have also been a good boy all week, which is good because I am going to a party with all-you-can-eat cheeseburgers and lots of beer tonight!
Good times in the Pine Tree State.
Monday 8/18/14
BW 288
Squat
135x5
225x5
275x5
Wrapped knees
315x5
385x5
385x5
385x5
First time getting all 3 sets of 5 at 385.
Bench Press
135x5
205x5
260x5
260x5
260x3
Lat PD, neutral grip bar for a change
240x7
240x6
240x6
Supersetted with…
Weighted situp, 35 lb plate to chest
15
15
DB Farmers carries, 110 lb per hand
Carried them as far as I could twice. The 110s have a fat grip, which is awesome for carries.
20 min sauna
10 min hot tub
5/3/1 is getting a lot of consideration, but I am not quite ready to jump ship. I purchased Rippetoes Practical Programming today and it should arrive on Wednesday. That is getting a read before I change up what has been working well for me.
Wednesday 8/20/14
BW 287
Deadlift
135x5
225x5
315x5
405x5
475x3
505x1
525x1
Military Press
115x5
155x5
180x4
180x3
180x3
135x9
Barbell curl
77x10
77x10
77x8
Supersetted with…
Standing calf raise
580x12
580x12
DB bench press
45x15
70x12
85x10
100x1
My left shoulder said I should stop.
20 min sauna
10 min hottub
Practical Programming for Strength Training arrived today. Looking forward to the read.
Hey man, when I saw your comment in the lanky arms thread, it reminded me that I’ve been meaning to come by and check out this log. Glad I did, I see lots of similarities. We both like our beer, that’s for sure.
Keep killing it!
[quote]Serge A. Storms wrote:
Hey man, when I saw your comment in the lanky arms thread, it reminded me that I’ve been meaning to come by and check out this log. Glad I did, I see lots of similarities. We both like our beer, that’s for sure.
Keep killing it!
[/quote]
Thanks for the kind words, Serge. I am going camping tomorrow and my goal is to drink enough beer to get to level 10 like you.
Friday 8/22/14
Home gym workout before guests arrive.
Squat
135x10
225x15
My first foray into high rep squatting. I was going for 20, but my back began to fatigue and I stayed conservative.
Bench press
135x12
185x10
225x8
One arm DB row
80x12
80x12
This is as heavy as I can configure my adjustable one, assuming it has a five pound handle. Nice.
Front delt raise
15x12
15x12
Barbell curl
70x10
70x10
Sunday 8/24/14
KB workout at the campground beach, fifty pounder
In about 15 min I did…
100 swings
10 presses per arm
10 rows per arm
10 goblet squats
Got lots of stares. I brought my 20 pounder (cheap used pickup) in the hopes that I could convince my very obese brother to try it. Not interested. He did pick the 50 pounder up once, set it back down and said “humph”.
That may have been his pinnacle of exertion all weekend. I hope he wakes the hell up soon.
Monday 8/25/14
Kept it brief today. I was not at my best after a weekend of too much beer, too much camp junk food, too much sun and not enough sleep.
Squat
135x5
225x5
275x5
315x5
365x5
405x2
Bench press
135x12
185x10
225x8
Lat PD
220x8
220x5
220x5
Wednesday 8/27/14
BW 287
Deadlift
135x5
225x5
315x5
405x5
475x4
505x2
525x1
Very happy with this. Couple of rep PRs there.
Press
115x5
155x5
175x5
175x4
175x3
135x10
Stalling on this lift.
Standing Ez bar curl
75x10
75x10
75x8
Supersetted with…
Seated calf raise
135x12
135x12
Rugby guy showed up again. Spent too much time working with him to get everything I wanted in. I will live.
[quote]twojarslave wrote:
Sunday 8/24/14
KB workout at the campground beach, fifty pounder
In about 15 min I did…
100 swings
10 presses per arm
10 rows per arm
10 goblet squats
Got lots of stares. I brought my 20 pounder (cheap used pickup) in the hopes that I could convince my very obese brother to try it. Not interested. He did pick the 50 pounder up once, set it back down and said “humph”.
That may have been his pinnacle of exertion all weekend. I hope he wakes the hell up soon.[/quote]
Two comments for you:
- Kudos to you for bringing the 'bell along to get a little conditioning in. I’ve pulled this trick many times by now: when going on a brief weekend vacation (someplace within driving distance), just take my 'bell in the trunk, and “just do something” with it for 15-30 minutes each day. It’s just a great way to get a little work in without much extra planning, time, space needed. So KUDOS TO YOU, my friend, for following in my truly trailblazing footsteps.
What, you don’t think I was the first person to do this?
- while it’s too bad that your brother didn’t put it to use, the purchase of a smaller kettlebel: that’s also a great idea. A small kettlebell can serve MANY uses:
- a workout tool if you have a less-advanced buddy that wants to join you
- you can use it to teach yourself some new KB exercises when you’re just getting the hang of them - if you decide to start doing Turkish get ups, or bent presses, windmills, fancy stuff like that, you’ll probably be happy to “teach yourself” with the lighter bell before attempting those with a heavier one
- perhaps best, it’s just a general purpose “portable weight” that can be used for things like weighted carries with a backpack (ie training for a hike).
[quote]ActivitiesGuy wrote:
[quote]twojarslave wrote:
Sunday 8/24/14
KB workout at the campground beach, fifty pounder
In about 15 min I did…
100 swings
10 presses per arm
10 rows per arm
10 goblet squats
Got lots of stares. I brought my 20 pounder (cheap used pickup) in the hopes that I could convince my very obese brother to try it. Not interested. He did pick the 50 pounder up once, set it back down and said “humph”.
That may have been his pinnacle of exertion all weekend. I hope he wakes the hell up soon.[/quote]
Two comments for you:
- Kudos to you for bringing the 'bell along to get a little conditioning in. I’ve pulled this trick many times by now: when going on a brief weekend vacation (someplace within driving distance), just take my 'bell in the trunk, and “just do something” with it for 15-30 minutes each day. It’s just a great way to get a little work in without much extra planning, time, space needed. So KUDOS TO YOU, my friend, for following in my truly trailblazing footsteps.
What, you don’t think I was the first person to do this?
- while it’s too bad that your brother didn’t put it to use, the purchase of a smaller kettlebel: that’s also a great idea. A small kettlebell can serve MANY uses:
- a workout tool if you have a less-advanced buddy that wants to join you
- you can use it to teach yourself some new KB exercises when you’re just getting the hang of them - if you decide to start doing Turkish get ups, or bent presses, windmills, fancy stuff like that, you’ll probably be happy to “teach yourself” with the lighter bell before attempting those with a heavier one
- perhaps best, it’s just a general purpose “portable weight” that can be used for things like weighted carries with a backpack (ie training for a hike).[/quote]
I paid $10 at play-it-again sports for the twenty pounder. I had to get it. I’m sure I’ll get my ten bucks out of it. The home options continue to expand, and some new goodies are in my near future…
My very obese brother has a set of Bowflex adjustable dumbbells that go to 52 pounds each and a Bowflex adjustable bench. They are not getting much action, as they have resided in a basement closet since whenever the novelty of spending $1000 on fancy exercise equipment wore off on my brother.
He’s letting me “borrow” them until he buys a house, which I guess is when he plans to start exercising. He lives in Boston and homes suitable for my darling nieces cost a million bucks, so I’d say he’s at least a few years away from needing those dumbbells.
Next trip south I’m grabbing them. I’m also keeping my eye out for some 10 pound non-olympic plates (not even sure what the right term is) for my old-school adjustable dumbbells. That will give me a pair for heavier work that go to 80-85 pounds each on top of the ones that adjust from 5-52.
Not a bad setup for still being well under the $200 mark on home equipment.
Friday 8/29/14
BW 287
Bench press
135x8
185x5
225x3
250x1
275x1
300x1 15 lb PR
DB bench press
85x8
85x6
BO Barbell row
135x12
135x12
135x12
SS with
Front squat
135x10
135x10
Got a massage. It was awesome. 315 is close.
Sunday 8/31/14
Kettlebell workout, 50 pounder
In about 10 minutes I did…
100 swing
10 presses per arm
10 rows per arm
10 goblet squats
Just WOW your progress. I rarely read training logs anymore, but this has to be one of the most exciting logs ever.
Finding out you have so much potential for strength/ athleticism in your mid 30’s. Very cool.
[quote]Powerpuff wrote:
Just WOW your progress. I rarely read training logs anymore, but this has to be one of the most exciting logs ever.
Finding out you have so much potential for strength/ athleticism in your mid 30’s. Very cool.
[/quote]
Thanks for the nice words, Puff. Today was the first workout of year 2 with a barbell. I am just getting started. Plenty of room for all kinds of improvement!
Confession time. I was going to skip weights today, but your post got me fired up to lift. I will rest another day!
Monday 9/1/14
Happy Labor Day to all of us suckers who work for a living.
BW 288
Squat
135x5
225x5
275x5
Wrapped knees
315x5
365x5
405x3
465x1 10 lb PR dedicated to Powerpuff
Lots left in the tank. Very confident I am already good for 495. Soon. Kept the rest of the day light.
DB Bench press
35x15
70x12
85x9
100x7
Lat PD neutral grip
200x12
200x10
200x9
Farmer’s carries, 110 lb DB per hand
Carried them as far as I could twice.
20 min sauna
10 min hot tub
Going swimming soon and firing up the grill later. Helluva nice day to have off.
[quote]twojarslave wrote:
465x1 10 lb PR dedicated to Powerpuff
[/quote]
Nice PR!! That’s the only time my name will be linked to a heavy squat so I’ll enjoy it vicariously. I don’t drink beer, but I’m raising a glass of Diet DP to you right now.
← Says the queen of the 95 lb squat, then lets move to the leg press or walking lunges, or anything else that doesn’t involve a heavy BB on my back.
Wednesday 9/3/14
BW 288
Deadlift
135x5
225x5
315x5
405x5
475x2
535x1
565xFail
I was close. Really close. I need more DL workouts like last week, less DL workouts like this week.
Press
115x5
145x5
175x5
175x5
175x4
135x8
Standing calf raise
580x12
580x10
BB curl
77x10
77x10
77x8
DB bench press
35x15
70x12
85x10
100x6
Leg machine that works your quads
220x12
220x12
Chin ups
BWx3
BWx3
Pullups
BWx2
10 min sauna
10 min hot tub
Crazy life stress made me want to hit a PR, which I did not, and leave the gym with nothing left in the tank, which I did. I came home exhausted and my GF got everything straightened out that was causing the stress. Life is good.
Friday 9/5/14
KB Workout on the lawn, fifty pounder.
In about 15 min I did…
100 swings
10 one-arm swings per arm
10 presses per arm
10 rows per arm
5 snatches per arm
10 goblet squats
Not sure if you’d be a big fan, but I’ve really come around to lunges with the kettlebell in various positions (goblet, front rack in a single hand, or “suitcase” - holding it at one side, lunging with the opposite leg). Might be worth adding to your KB workouts.
KB lunges sound like they are worth trying. I will give them a go soon.
Saturday 9/6/14
Squat
135x5
225x5
275x5
315x5
365x5
405x3
405x2
Bench press
135x12
185x10
225x6
225x5
225x6
Bent over barbell row
135x12
185x10
205x6
It turns out that lifting in the morning while skipping breakfast after a night of staying up late at a party where you drink a bunch of beer is NOT the best way to prepare for a workout. Call it broscience, but I lift much better during my normal afternoon times when I eat well and rest.
The reason I lifted today is because I agreed to show a 24 year old fat guy how to lift. He has a long way to go. I may need to start saying no to people or refer them to a trainer. I do not have unlimited time for this. I need to focus on me.
Still I got him deadlifting 135 for some decent reps. He can’t squat at all, not even bodyweight. He has no knowledge of diet or exercise either. A real project. I am not sure how much I will be able to help. Homeboy needs to start doing his homework and work on mobility and balance.