Hardcore Essentials

Training Over 35 Lifter
601

Today my body felt like I had been smashed in a trash compactor however after some very painful rolling, several different times, I felt good enough to lift.

T-Handle Swings:
100 lbs x 2 sets x 20 reps

Squats:
135 x 10
225 x 5
315 x 3
425 x 1

Bench Press:
135 x 10
185 x 5

Sling Shot Bench Press:
225 x 5
275 x 1
305 x 1

Trap Bar Deadlifts:
140 x 5
230 x 5
320 x 3
410 x 1
500 x 1

Svend Presses:
40 lbs (4-Plates) x 3 sets x 20 reps

Felt really good after I had a few squats in the bucket but my energy ran out with the 500 lbs dead, nothing left in the tank, so more next time.

602

Lots of heavy lifting for feeling trashed going in.

603

What’s more is I’ve felt like someone hit me in the neck and several other places with a sledgehammer today, obviously the results from last nights lifting. Had to do 1/2 our of LAX rolling this morning to unkink my hammies and lower back before work and I still was hurting most of the day. Somehow I feel that it’s okay and so what I’m sore so tonight the weight will loosen me up.

604

[quote]gorillavanilla wrote:
… I’m sore so tonight the weight will loosen me up.[/quote]

That’s the spirit!

605

So, after another half hour of LAX ball rolling and an additional half hour of thoracic, hip, and quad rolling I was ready to lift this evening.

T-Handle Swings:
100 lbs x 2 sets x 20 reps

Squats:
135 x 10
225 x 5
315 x 3
405 x 1
525 lbs x 1

Football Bar Bench Press:
122 x 10
172 x 2 sets x 5 reps
192 x 3
212 x 3

Standing Crunches:
80 lbs x 20 reps

The body aches a lot less following lifting and I’m doing more LAX rolling while I type so the battle to recover resumes…ha, ha!

I think I just made parallel so next squat will have to be deeper.

606

525 is a pile of weight. Great work.

607

Thanks Jack.

608

yeah I always throw 525 on my back when I am feeling like crap!..NOT…nice work GV

609

Squat is looking great. That’s at least twice your body weight. I made one of those t-handle things last night. Didn’t get a chance to use it though.

610

I’d like to try these t-handles but the gym I lift in would have a stroke.

Damn big squatting

611

Thanks fellas, hope the t-handle works for you. Joe build your own t-handle at home and use it there. T-handles cost about $23 to make and you can use it in a small space.

By the way my bodyweight last night was 204 lbs so the 525 lbs squat was 2.57 times my bodyweight. My goal is to hit more than three times my bodyweight in the next competition.

612

That is a big freaking squat at 204.

613

The 525# squat cure for all your aches and pains! I love it. It can go in the same book as the Disney Dancing workout. :wink: Brilliant, brilliant lifting.

614

Thanks all for the props, I’m encouraged to do more. Understanding more now about what Broz said, “What you feel like is a lie.” (Paraphrasing)

615

Wanted to take the night off but I just couldn’t do it.

T-Handle Swings:
100 lbs x 2 sets x 20 reps

Squats:
135 x 10
225 x 5
315 x 3
405 x 1
530 x Walk out(My back said no way so no squat)

Fat Gripz Close Grip Bench Press:
135 x 10
185 x 5
225 x 1
265 x 1

Pin(3 inches below knee) Dead Lifts:
225 x 6
315 x 3
405 x 3
495 x 3

Standing Crunches:
80 lbs x 20 reps

Decent night but hopefully tomorrow my back will be in agreement for a heavy squat.

616

Smart to listen to your back…pushing a bad situation is usually a recipe for the IR list…love your squat vids…just awesome

617

I like your night off. :slight_smile:

618

Thanks fellas. I’m torn now wether to take a day off from lifting or not. My body and conscience rebels when I take a day off and all conventional wisdom tell me to take a break…what’s a lifter supposed to do. I suppose the answer is:Lift!

619

See how it feels after a cycle on the TENS?

620

I use the MarcPro every day for the electric stimulation on various muscle sections. The aid the device provides in recovery is remarkable however I am required to do much more in conjunction with the MarcPro with the every day lifting in order to keep on performing at the level I wish to keep training.