Embarrassed Guy Log

Training Over 35 Lifter
441

[quote]sfp wrote:
Actually, Strick, not being grown up generally means an increased capacity to do pull-ups.

Or maybe that’s grown out.

At any rate, it has nothing to do with maturity, I can tell you that much.[/quote]

Hmmmm…I guess that means that I am just weak. Damn, the truth hurts sometimes.
Okay, maybe not weak weak, but weak for my size.

In any case, the pull-ups look good. I really wish I didn’t suck so bad at them. I hope to add some sort of assisted version in the near future. Cause they won’t get better by wishing for it.

442

Your numbers do the talking for you Strick!

I’d bet if you made a concerted effort on pull-ups, you’d be cranking out reps in no time. When I first started I couldn’t even do one, and now I can do 15+. Up to 2 if I’m being really strict on form. :wink:

443

[quote]sfp wrote:
Your numbers do the talking for you Strick!

I’d bet if you made a concerted effort on pull-ups, you’d be cranking out reps in no time. When I first started I couldn’t even do one, and now I can do 15+. Up to 2 if I’m being really strict on form. ;-)[/quote]

Thanks, sfp. They are definitely something I want to master. It will just take time.
And that is great progress you have made. I mean really great progress.

444

High-carb day, I love you! I had two pretty big meals with a couple of good-sized snacks in-between to prime me for today’s session this afternoon. Last in this cycle, actually, so it was squats today:

Warmup: BWx8, Bar x8, 135x5, 185x4, 225x3, 250x3
Working sets: 270x5, 310x3, 345x1

Peeved that I only got one rep there, I rested a minute and grinded (ground?) out another one. Then followed up with one at 315.

It was then that I decided that I was just going to wipe out my legs going into the deload. Followed up with:

Front squats: 135x5, 150x3, 185x3, 205x2, 225x drop

That was perfect, because I could go straight into Zerchers:

225x8, 250x3, 275x3, 295x2

I quit there, but I was a bit disappointed, as I wanted to work up to 325 or 335. I love Zerchers, but every time I do them I get bruises the next day from where the bar rests on my quads. Anyone else get these? Badges of honor, I suppose.

Followed these up with a superset of:
GHRs: BWx8x3
Ab rollers: 10 (from knee), 5, 5 (from feet)

Hard choice on where to set the weight for the next cycle, but I believe I’m going to bump it up. Last cycle I missed the 5s and 3s, but got the final 1; this time I got them all, and felt that much stronger, hence my decision.

445

Ouch! That’s a lot of work! I bet the legs and glutes are feeling it today.
You’re in big gain territory now.

Zerchers…quad bruises? I must be doing them wrong!?

446

One can hope, Strick.

I’m too lazy to do Zerchers from pins. Rather, I DL them up, set them on my quads as I get into a kneeling position, and then lift. I think that’s the old school way.

447

[quote]sfp wrote:
One can hope, Strick.

I’m too lazy to do Zerchers from pins. Rather, I DL them up, set them on my quads as I get into a kneeling position, and then lift. I think that’s the old school way.[/quote]

Lazy? All your travels must have caused language confusion, because that sounds like a lot more work.

448

Well, it saves the trouble of setting up pins, so in that respect it’s easier.

449

Quick session at Gold’s in downtown Atlanta. I was bit perturbed that wouldn’t let me take my gym bag in…apparently it was the “owner’s rule.” I didn’t bother asking about chalk.

Did some simple deload stuff today, bit of military (45, 65, 85, 95, 105, 115x5), pullups (5x5), incline press (135x5x5), and curls and pushups.

Elbow tendonitis (or maybe just soreness) bothering me a bit from last week’s dropped front squat, which I caught in the crook of my arm. Hopefully that will be better by next week.

Tomorrow a report from Ft. Lauderdale.

450

It absolutely amazes me that you get your workouts in with all the traveling you do. Great, great job.

451

You asked about Kroc rows and more weight- to go over 100 we use 2 straps attached to the dbell from a low pulley from the cable crossover machine and voila extra weight.

Good pullin here.

452

Fischer, that’s a great idea. I’ll have to try it out next week.

Today was a quick in-and-out. Back squats (135x5, 185x5, 205x5), front squats (135x5x5), overhead lunges (95x6, 115x6), and cable pull-throughs. I’m glad this is a deload week. Legs are still sore from last week’s final squat day, and it felt like my abductors were going to fall off wherever they’re attached.

I was in a small gym in the Ft. Lauderdale area today. It was a bit surreal to see a 70-ish guy with dyed blond hair, long in back and balding on top, hunched over a treadmill…while “Eye of the Tiger” played in the background. I was tempted to do an Apollo Creed and start yelling at him to up the intensity, but I restrained myself.

After an overlong plane flight home (big delay in Denver due to an unscheduled tornado and thunder storm), I’m finally back home.

453

Almost got into non-deload territory last night, but I think I avoided the temptation:

Bench: 95, 115, 135, 155, 175 x5

Superset of HS rows (2 plates x5x1, then 3 plates x5 or 6x4) and DB incline press (50, 55, 60, 70, 60 x5)

Final superset of BB curls (60, 70, 80, 90, 100 x6-8), pull-ups (5x5), and pushups (20, 17, 15, 17)

Saturday morning I’ll do some power cleans, and call the deload good for the week.

454

Last day of deload. Did some power cleans, worked up to 155 then my elbow felt achey so I backed off, then did some band pull-aparts, shoulder delocators, and practiced overhead squats. Finished up with some front squats.

Back to military on Monday. Can’t wait.

455

Happy Memorial Day to all the veterans out there. Grateful for all you’ve done.

First day of a new 5/3/1 cycle.

MP
Warmup: 45x8, 70x6, 95x5, 105x4, 105x3
Main: 115x5, 135x5, 150x7 (Rep PR+2)

Superset 1
Pullups: BW x5, +25x5, +45x4, +70x3, +45x3, BWx10
Dips: BW x5, +25x5, +45x5, +70x4, +90x2

Superset 2
DB bench: 80x5, 90x4, 70x9
HS row: 3 plates x6, 4 plates x6

Finished up with curls. Felt great today, including last week’s achey elbow. All-in-all a good start to this cycle.

456

Nice looking Milies, dude.

457

Very nice PR, sfp. Millies are looking good.

458

Deads tonight:

Warmed up on cleans (95, 135) and then 225x5 and 275x5

Working set: 305x5, 350x5, 400x8 (I’ve never done 400, but it was 2 more than I’ve ever done at 405, and 1 more than I did last cycle at 390)

Then I messed around with a set of 3plates/side incline leg presses and squats (front @ 135x8 and back @ 205x8x3) supersetted with hanging leg raises (3 sets of 8).

Inspired by joweeeeee’s vids of deadlifting yesterday, I thought I’d take some of my own and see how I matched up. How did I match up? Not real well. True to my log’s name, I debated putting the video up here for all to see.

Observations: speed is nowhere near where it should be (though admittedly improved over a year ago), and I only ever do touch and go’s, so joweee has nothing to fear from being overtaken by yours truly anytime soon. In addition, my hips are probably high, although that’s where I find I have the easiest time getting the weight up. In the past I’ve tried getting my hips lower, but it’s harder for me to get pull the weight off the ground when I do so.

Thoughts?

459

well gravity is obviously f’ed up where you live! you’re walking and pulling off the ceiling. no doubt it’s heavier too…

nice job!, I thought they looked good.

460

No wonder the weight seemed to fly off the floor.

I thought I fixed that, but let me try again: