Do Meatheads Dream of Iron Sheep?

Training Over 35 Lifter
501

[quote]hawkcapt1912 wrote:
Consistent work going on in here. Keep chopping wood.

[/quote]

Thanks hawkcapt1912. Chopping wood is a good way of describing what I’ve been doing lately, and I can definitely hang my hat on consistency in the weight room.

Onward and upward.

5/3/1 Cycle 9 - Phase 2 - 1’s Week

BW 298

Squat

135x5
225x5 Belted
315x3 Belted
365x3
405x3

I still hate squatting with that belt. I need to work on changing this.

Bench Press - TM 295

95x8
135x5
185x5
225x5 set 1
250x3 set 2
280x4 set 3
225x10 FSL

Lat PD - Wide neutral grip

3 sets of 180x10

Bicep Curl

3 sets of 12 with EZ-Bar + 60

Supersetted with…

Standing Calf raise

3 sets of 12 with the full stack

20 minutes sauna
10 minutes hot tub

502

Friday 6/26/15

BW 297

5/3/1 Cycle 9 - Phase 2 - 1’s Week

Squat

135x5
225x5
315x3
365x3
405x3

Deadlift - TM 560

135x5
225x5
315x3
365x1
420x5 set 1
475x3 set 2
530x3 set 3

Press - TM 200

95x5
115x5
135x3
150x5 set 1
170x3 set 2
190x3 set 3
150x7 FSL

Bicep Curls

3 sets of 12 with EZ-Bar + 50

503

Thursday 7/2/15

BW 298

5/3/1 Cycle 9 - Phase 2 - Deload week

Squat

135x5
185x5
225x5
275x5 Paused

Bench Press

95x5
135x5
155x5
185x5

Lat PD - Wide Grip

3 sets of 150x10

Happy Independence Day weekend to everyone! Looks like perfect weather all weekend here in Maine.

504

Looking strong TJS. I see the 5/3/1 is working well for you. Hope you have a great 4th as well.

505

Thanks NHLFTR. The 5/3/1 is indeed working, especially on my squat. Today’s performance might indicate otherwise, but it was about 90 degrees and humid inside that gym today. I also spent about three hours paddling around in a pretty crappy rental kayak yesterday, which was fun but quite the workout.

Monday 7/6/15

BW 300

5/3/1 Cycle 10 - Phase 2 - 5’s Week

Squat - TM 480

135x5
225x5
315x5 set 1
365x5 set 2
410x6 set 3

I stepped under the bar hoping to beat my PR of 8 at this weight, but it was not happening today. Still, I am pleased with 6 forced march reps after the first rep of that set felt HEAVY and the second one was a real grinder. The last four were gut checks.

Dumbbell Bench Press

35x10
75x10
90x10
90x10
90x10

Lat PD, wide neutral grip

3 sets of 190x10

506

Wednesday 7/8/15

BW 300

5/3/1 Cycle 10 - Phase 3* - 5’s Week

Squat

135x5
225x5
315x3
365x3
405x3
455xFAIL
455x1

I had a hideous rep on my first attempt at 455, probably my worst squat ever. I’m not sure what happened besides an obvious lack of focus. I ended up going way forward and walking the bar into the rack while squatting it up on my toes at the same time. While this was happening my spotter just stood there and said “whoa whoa whoa”. The bar ended up one set of pegs lower than I normally rack it. I did a quick systems check and decided that I’m not going to end my squat session on a note like that.

The 2nd attempt flew right up real easy, with a nice satisfying bounce and clanging of the plates at lockout. I think I get to take 455 for a ride on 1’s week this cycle before I knock my TM down a little bit. Definitely looking forward to that.

Bench Press - TM 300

95x8
135x5
195x5 set 1
225x5 set 2
255x8 set 3
195x10 FSL

According to some formula on the internet, I should be good for 315 now. I’m not in a rush to try that, as my shoulders have been feeling great since cutting out heavy benching, grinder singles, etc. 255x8 is a rep PR that I am really happy with.

Chest Supported Row** Wide Pronated Grip

90x10
135x10
135x10
135x10

  • I decided to jump into phase 3 today with only one cycle on phase 2. Monday was 5/3/1 squat day and I had intended to do one more cycle on phase 2 of Wendler’s Full Body routine. I feel good about squatting 3 days/week and I think I can handle some heavier work now.

** I think that’s what this gadget is called. You lay down on an incline, load plates on a lever and row it. Whatever its called, it is what I’m doing for rows this cycle.

507

[quote]twojarslave wrote:

** I think that’s what this gadget is called. You lay down on an incline, load plates on a lever and row it. Whatever its called, it is what I’m doing for rows this cycle.[/quote]

T-Bar row maybe. Keep at it man!

508

[quote]scoots2 wrote:

[quote]twojarslave wrote:

** I think that’s what this gadget is called. You lay down on an incline, load plates on a lever and row it. Whatever its called, it is what I’m doing for rows this cycle.[/quote]

T-Bar row maybe. Keep at it man![/quote]

Thanks scoots2. I certainly intend on keeping at it, whatever rowing motion I happen to be doing. T-Bar Chest-Supported Wide Pronated Grip Rows just rolls right off the tongue, just like the sweat rolls off of my head when I’m rowing on this thing.

Friday 7/10/15

BW 300

5/3/1 Cycle 10 - Phase 3 - 5’s Week

Squat

135x5
225x5
315x3
365x3
405x3
455x1

Deadlift - TM 570

135x5
225x3
315x3
365x5 set 1
430x5 set 2
485x5 set 3

Press - TM 205

95x8
115x5
135x5 set 1
155x5 set 2
175x6 set 3
135x10 FSL

EZ-Bar Bicep Curls

3 sets of 15-20 with bar+50lbs.

Face Pulls

3 sets of 12

Heading up north for some wilderness camping, canoeing and perhaps a summit of Mt. Katahdin if the heat is not too oppressive for a day hike.

Happy weekend to all!

509

Yup that’s what it’s called here in fly over land, and it does kinda just roll off the tongue!! Hope your camping went well.

510

Thanks scoots2. Camping went really well. The Katahdin region is a real gem of Maine that doesn’t get many visitors. I only have time for two lifting sessions this week, so I’ve condensed things a bit. Squat and Bench 5/3/1 on the same day with some lat PD’s thrown in for a pull. T-Bar Chest-Supported Wide Pronated Grip Rows are going to have to wait until next week.

Tuesday 7/14/15

BW 301

5/3/1 Cycle 10 - Phase 3 - 3’s Week

Squat - TM 480

135x5
225x5
295x3
335x3 set 1
385x3 set 2
430x6 set 3

Bench Press - TM 300

95x8
135x5
185x3
210x3 set 1
240x3 set 2
270x4 set 3
210x8 FSL

Lat PD - Wide neutral grip

3 sets of 180x12

511

You’ve got some good lifts going, Help the new kid on the block out. What are the "TMxxx"s?

512

[quote]hel320 wrote:
You’ve got some good lifts going, Help the new kid on the block out. What are the "TMxxx"s?[/quote]

Thanks for stopping by, hel320. “TM” stands for “Training Max”. 5/3/1 sets are all based on percentages of your training max, so it is important to keep track of. I only note it for my 5/3/1 sets of the big lifts.

Next cycle I will lower my training maxes for deadlifts and strict press, which will just push me into a higher rep range on my top sets.

Thursday 7/16/15

BW 301

5/3/1 Cycle 10 - Phase 3 - 3’s week

Squat

135x5
225x5
315x3
365x3
405x3
455x1

455 felt really light. I locked it out with a lot more force than I expected. This was fun, but probably a good way to hurt myself with a wobbling loaded barbell.

Deadlift - TM 570

135x5
225x5
315x3
405x3 set 1
455x3 set 2
515x3 set 3
555x1
585xFAIL

I had good speed off the floor, but I didn’t get my hips into it properly. I strained for a good 4 or 5 seconds before letting go. This was the closest I’ve come to passing out on a deadlift. I wish I had that on video.

Press - TM 205

95x8
135x3
145x3 set 1
165x3 set 2
185x3 set 3
145x8 FSL

Only two days lifting this week. Heavy week begins on Monday.

513

Tuesday 7/21/15

BW 303

5/3/1 Cycle 10 - Phase 3 - 1’s Week

Squat

135x5
225x5
315x3
365x3
405x3
455x1

Deadlift - TM 570

135x5
225x5
315x3
365x1
430x5 set 1
485x3 set 2
545x1 set 3

Press - TM 205

95x5
115x5
135x5
155x5 set 1
175x3 set 2
195x3 set 3
155x5 FSL

Really happy with 195x3. Last rep was a real grinder, right leg cramped up but I pressed the barbell.

Time for a tale of young blood gym dumbassery. The two kids who work the front desk were LOUDLY announcing the weight they were loading on the bar at the bench press station as they were working up in weight on their…

…spotter-assisted weighted elbow bends, I guess you can call them. Imagine the bare minimum one might bend their elbow while in a position normally used to begin a bench press. Now add a spotter. You get the idea.

“What do you call those?”, I asked.

“Bench press”, he said.

“That’s not a bench press”, I said.

“I use these for strengthening my chest”, he said.

I nodded and got back to work, doing my best not to think of all of the hapless fools this gym employee has advised in matters of muscle and strength development. Shortly after I hear the gym crier announce “TWO AND A QUATAH PLUS SEVENTAY. FIVE MOAH IS THREE HUNDRED POUNDS ON THA BENCH PRESS!” I had to watch, and I’m glad I did.

The elbow bend didn’t end so well, and his spotter was unable to do much besides prevent the 300 pound barbell from rolling onto the kid’s wind pipe and look at me for help, which I was very ready to provide. Me and another guy pulled the bar off and fortunately the kid was alright.

Just about every grown man in that gym proceeded to give him shit for trying something so stupid, but he stands by his methods and even commented how he finally had a good pump in his chest.

That’s why part of me is glad that I did not begin lifting weights until I was in my mid-30’s.

Notes:

Only lifting twice this week. Bench/Squat on Thursday.

I’m getting fatter again, but I’m also getting single-er. She moves out at the end of the month, bringing a long relationship to a close. We had a lot of good things going together, but it is unquestionably time to move on after spending the last year in a very shaky, very stressful state that had us trying to move in different directions. We are parting on good terms, or at least as good of terms as you can imagine. I’ve used these recent stresses of life as an excuse to do less work and write myself a ticket to Fat Boy Heaven, and now I’m back up over three-hundo again. My body comp hasn’t changed all that much, but 300 is a number I never wanted to see on the scale again.

I am looking forward to the single life and everything that will come along with that. A lot of time is going to land in my lap very soon. I need to use it wisely.

1 Like
514

Guess I was very lucky. Dad and big brothers had accumulated a lot of lifting gear, 110# sets from Sears, concrete and rebar in coffee cans, so I started lifting pretty young. They were from the “half-ways cheating” school so I learn good, or at least full range of motion from the gitgo. Lucky to in that the gym I mainly use doesn’t have any dumbassery I so frequently read about at other gyms. The guy who runs it is a retired bodybuilder, knows his shit inside and out, has a full and stable membership, will train those who need it and boot those who it need it, too. Also always has a full coffee pot that I help myself to.
Hope all goes well with your ne status and you get the weight under control.

515

Did they slam the weights onto the bar also, just to make sure LOOK AT ME? Sounds like he ended up doing a guillotine press, he should buy you a beverage for saving his neck.

Don’t know what to say on your new living arrangement, hang in there man.

516

Thanks to you both, hel320 and scoots2.

I didn’t take much notice about the level of plate-slamming with these two. I might be the worst offender in that gym anyway, what with my deadlifting, squat screaming and pressing in the power cage that always seems to make a lot of racket no matter how gently I try to put the bar down.

Still, I seriously doubt this kid could even bench 200 pounds for an honest rep, which is why I kept a close eye on him when he loaded that bar up. He should buy me a beverage all right, but he’s only 19 and I don’t need a Coke right now.

As for the breakup, it is the right thing for both of us. I’m pretty happy with where I’m at in life right now, and I believe she is going to land in a good spot as well. This is a big change and I’m excited for the new opportunities it will bring.

517

Thursday 7/23/15

BW 303

5/3/1 Cycle 10 - Phase 3 - 1’s Week

Squat - TM 480

135x5
225x5
315x3
360x5 set 1
410x3 set 2
455x4 set 3

Bad walkout, good set. This was my first time doing anything more than a single with a weight of 455 or more, so I suppose that makes this a 3 rep PR. 435x6 would be the heaviest I have done for reps, which I did last week. I really got a rush out of this set.

Bench Press - TM 300

95x8
135x5
185x3
225x5 set 1
255x3 set 2
285x1 set 3
300x1 Joker
315xFAIL
225x9 FSL

Here’s 300.

And here’s 315.

T-Bar Chest-Supported Wide Pronated Grip Rows

90x12
135x10
135x10
135x10

As always, any thoughts or feedback on my technique is most welcome.

Notes:

I felt weak today as I was working up in both squats and bench, but I decided to go as big as I could anyway. I switched things up this week because my trusty camerawoman was finally returning to the gym today and I wanted to get my my top set of squats on film and I wanted to get my first 3 plate bench on film.

I now have a better understanding of why Wendler has you do Squat/Deadlift/Strict Press at the end of the week. I think I benefit from having two days to recover from that particular workout. I think my press PR hindered my attempt at a bench PR and deadlifts always leave me a little beat-up.

I believe I would have been good for at least one more rep on my squats and 315 on bench if I had done this workout when I was fresh on Tuesday. No big deal in the long run though.

Small vacation and deload week next week. I will be fully single and the GF will be out on the day I start cycle 11.

518

Monday 8/3/15

BW 304

5/3/1 Cycle 11 - Phase 3 - 5’s Week

Squat - TM 460

135x5
225x5
300x5 set 1
345x5 set 2
390x7 set 3

Dumbbell Bench Press

35x10
70x10
90x10
90x10
90x10

T-Bar Chest-Supported Wide Pronated Grip Rows

3 sets of 135x10

Supersetted with…

Lateral raises

3 sets of 10

Notes: Weak in the gym today, strong outside the gym.

She’s moved out finally.

She took most of the junk food with her.

The rest is getting tossed as I find it.

No beer is in the house.

Nothing is in between me and my goals except myself.

I’ll never be in a better position to make progress than I am right now.

Time to get to work.

519

Thursday 8/6/15

BW 304

5/3/1 Cycle 11 - Phase 3 - 5’s week

Squat

135x5
225x5
315x3
365x3
405x3
455x3

Bench Press - TM 290

95x8
135x5
185x5 set 1
225x5 set 2
245x8 set 3
185x8 FSL

Lat PD Wide Pronated Grip

3 sets of 190x10

Standing Dumbbell Bicep Curls

3 sets of 30x10

Notes: Squats felt great but bench felt weak. As per Wendler, I should only have done a single with 455. I’m only lifting twice AGAIN this week, so I decided to go for a triple and it felt great.

I’m just going to repeat 5’s week next week. The windfall of time I expected as a single man has yet to materialize, but I think I can make it in at least 3 days next week to run Wendler’s fine lifting programme. This two day per week lifting nonsense is not getting it done for me on any level.

The positive take-away is that I’m going backpacking this weekend, so the extra day of rest will be beneficial. This involves hauling both my 304 pound body and a backpack weighing somewhere north of 40 pounds up about two thousand vertical feet of steep terrain comprised of mostly rocks and roots. At the top is an abundance of incredible views for hundreds of miles, some of the most incredible cliff-side campsites in Maine and a whole lot of fit people who have no qualms about staring at a very large, bearded, long-haired man who looks like a biker without tattoos as I swim across the frigid, pristine mountain pond that they all lack the insulation to tolerate.

520

Monday 8/10/15

BW 305

5/3/1 Cycle 11 - Phase 3 - 5’s week (calling last week a mulligan, re-starting whole cycle)

Squat - TM 460

135x5
225x5
300x5 set 1
345x5 set 2
390x5 set 3

Dumbbell Bench Press

35x10
75x10
90x10
90x10
90x8

T-Bar Chest-Supported Neutral Grip Rows

3 sets of 135x10

I am beginning to suspect that the pair of 14 year-old boys I chaperoned on this backpacking trip may have been remiss in their water-boiling duties when my filter failed to function. Or it may just be the freeze-dried camp food combined with the inherent rigors of backpacking at my size that have resulted in my overall fatigue and, um, digestive issues over the last two days. I hope it is the latter, as it would really suck to get giardiasis. Other than that, the backpacking trip was awesome.

Still, I got in and did my 5’s and more-or-less my normal Monday workout the day after busting my ass on the trails, so I’ll take it with or without any sort of water-borne parasitic handicap.

I also had the presence of mind to bring my kettlebell home for the rest of the warm season. It has been collecting dust behind the gym counter and I keep forgetting to use it. I want to get back to at least doing lots of swings on some off-days. It now lives next to the back door, so I’ll see it every day now. Remembering I have it is the first step towards using it.