Excellence Matters

Training Over 35 Lifter
821

Thanks guys appreciate the support and glad you may have taken something from the write-up.

Took 2 days off from lifting to re-charge…its a rough work week. Had to do 15 employee reviews and today I get grilled by the BOD! than the 12 pack which is chillin will be attacked !! fireside with the gorillas

Trap bar 145x5, 235x4, 325x3, 345x2(belt) 360x1 380x1 285x13(PR+1) 60 sec 285x7
RDL 135x12, 155x12, 175x12
pullthroughs 170x12, 190x12, 200x12
pulldowns 6x20x50 2x25x60 did these between sets of the other work while I was trying to recover.

Of to the slaughter…mine

Peace

822

I enjoyed the write up as well. Great work in here, OG, you got it going on!

823

Thanks Jack. appreciate that

Going to a wedding this afternoon and evening so I know I will be in no shape to lifty tomorrow so I jammed it into today

Paused Bench 135x5, 185x4, 225x3, 245x4, 245x2,2,2,2,2, 225x4 decided to get build some reps at 245 to get mastery as GV would say…

Deadhang chins 10,7,7,6,5 going to cycle chins , pull ups and weighted chins for a couple of months and build a sexier me…yeah right!

Gym was so crowded I tapped out…

824

Nice pause work.

825

Thanks GV

beat the wedding reception festivities out of you session

30 min Tmill 36lb vest 1.81miles
gorilla walk 55 min 1.62 miles
thick bar deads 115x5, 175x5, 205x4, 225x3, 255x2, 275x1, 205x3
thick bar snatch grip 3x205 1x225 6x135
deadhang pull ups 5x5
machine tri ext 12x70, 12x80, 7x90, 12x80, 12x70

time for football

826

Wanted to thank you and Steve for the snow. Hopefully this is a foreshadowing of the Winter to come. Just one thing…next time, keep the freezing rain. It makes it hard to get to work.

Very nice paused bench. If I could move the weight in proportion to BW that you do, I would own the world!

827

[quote]LittleStrick wrote:
Wanted to thank you and Steve for the snow. Hopefully this is a foreshadowing of the Winter to come. Just one thing…next time, keep the freezing rain. It makes it hard to get to work.

Very nice paused bench. If I could move the weight in proportion to BW that you do, I would own the world![/quote]

Our pleasure, no charge on as the ice by the way! We have the ice glaze this AM after yesterday sleet and rain…

Thanks for props Strick, much appreciated.

828

Crap session! I am psyched that means good ones around the corner!!

worked 8 hours and drove 8 hours yesterday. had to pick up my son so he can do a follow up visit with the surgeon this AM…Then its drive him back tonight!!

Bike, Foam, Stretchy

Paused Squats 135x5, 185x4, 225x3, 245x2 (belt) 265x1 225x3, 230x3,3,3,3
Hip thrusters 225x6 ( the bench slide ) 225x10, 275x10, 315x8, 335x7 long pause last rep of each set.
leg ext 100x15,13,12
hammie curl 100x15, 12, 12
deadhang neutral grip chins 5,5

off to the salt mine

Peace

829

An oldgoat with free time is bad thing…cue ominous music!!!

So kids in college leave some me time especially at this time of year when my wife works 7 days a week 12-14 hours a day…

So I ordered 4 Tomahawks, got a big slice of Oak off of a tree we were cutting down at my work, built an easel to stand it on…a yeee haaa let the throwing begin!! My wife comes home, sees the easel and target in the backyard and says " So is that for those Tomahawks you ordered"? Yes it is. " you really do have issues, ya know!"

Its awesome! when they stick!!!

830

solid workout OG. Your new toys sound dangerous

831

We need to get together and throw sometime. I throw a double headed battle axe on occassion.

832

[quote]OldGoat wrote:
An oldgoat with free time is bad thing…cue ominous music!!!

So kids in college leave some me time especially at this time of year when my wife works 7 days a week 12-14 hours a day…

So I ordered 4 Tomahawks, got a big slice of Oak off of a tree we were cutting down at my work, built an easel to stand it on…a yeee haaa let the throwing begin!! My wife comes home, sees the easel and target in the backyard and says " So is that for those Tomahawks you ordered"? Yes it is. " you really do have issues, ya know!"

Its awesome! when they stick!!!

[/quote]

Isn’t this what they call “midlife crisis”?

833

Joe- Anytime as that would be a blast, but let me get the hang of this first !

Cav- if it is, I have 3 or 4 of them a year…hahaha

Stationary Bike 8 min 1.8 miles
Treadmill 36lb vest 20min 1.2 miles

Machine reverse fly 2x60x10, 2x70x10, 1x75x10 60 sec rest between sets
weighted deadhang chins 5, 4+25lb, 4+35lbs, 3+45lbs, 4+45lbs
HS pullover 2x15x90

834

Stationary bike 2.2 miles 8 min
Foam stretchy stuff

Incline BP 135x5, 165x4, 185x3, 205x2, 225x5,3,3,2 2
wide grip pulldowns 0x60, 15x100, 12x120, 9x140
single arm cable row 2x12x50 ea
tricep ext machine 2x15x60
machine preacher curl 2x15x40

Peace

835

Rise 4:02
Annual Physical yesterday…all is well in goatland… well a few minor things but nothing that duct tape and gum can’t fix

Tmill foam stretchy
Trap Bar 145x5, 235x4, 287x3, 325x2, 355x1 (belt) 385x1, 285x5x5
Glute bridges 155x12, 185x12, 205x8, 215x6,6,5 with 5 sec hold each rep
Pull throughs 160x12, 180x12, 200x12

A bit nippy this AM at 11 degrees F…

Peace

836

Duct tape and gum can fix a whole lot, OG. Maybe not quite as much as duct tape and baling wire…but still, a whole lot!
Glad to hear that all is well.

Nice work.

837

Thanks Strick…

Treadmill incline 20 min, 1.2 miles
Stationary Bike 22min 6.68 miles
Machine Preacher 5x12x50 30 sec rest
Machine tri ext 5x12x70 45 sec rest

Peace

3 sessions to go and LRB 365 is in the books!

838

Rise 4:05

yesterday did a little tri work to see the effect on todays bench work

Paused bench 135x5, 185x4, 225x3, 245x2,2 225x3,3,4,3 no way could I sustain reps the bar was moving slow but I think it was good work nonetheless

HS pullover 15x90, 12x110, 12x120, 10x130
OH rope ext 4x12x50
pulldowns with 3 sec hold 3x6x80

839

I think if I got up at 4:05 in the morning the only think I could lift would be myself back in bed.

840

It’s good to see the Old Goat kicking ass and taking names.