tore calf muscle has made me be creative with my workouts.
unable to do sprints/prowler for conditioning, I have had to come up with some new stuff
yesterday-
dumbbell swings with 70lb dumbell, 5x20, 40 sec rest between sets
felt like getting my “pump-on”, my favorite exercise for getting my beach muscles all “swole” is the dumbbell curl-to-press.
25lbsx20, 35x10, 50x10, 70x5 …this left my guns and shoulders all swole and vasculacious and got me some positive attention for my big booty latin wifey, WIN
today, more creativity with the tore up calf still bothering me.
front squats-
this was a challenge. problem 1- i cant walk out the weight with the messed up calf, and I am monolift deficient. so I went to the commercial gym I frequent and had two guys move the squat racks after i un-rack the weight. solved.
problem 2- when i do reps in the fs, my form always breaks down at the end and i end shifting weight onto my toes ever so slightly, but with the calf injury, that would be disastrous. so i did 10 sets of 1 rep, with 40 sec rest between sets- solved.
front squat 10x1x150kg
abds-5 sets
conditioniing-
cant sprint, so I 'sprints" on the airdyne bike, 20 sec keeping the level over 10, then 40sec rest x 10 rounds.
chins on the menu today, for no other reason than it was the only thing that feels really recovered. though all the front squats yesterday had my upper back a little sore…
after a careful and thorough warm up, did:
100lbs x 2, 50lbs x 5, 30lbsx9, bwx7(just plain worn out)
“jerks” i use quations because the tore calf is not letting me get much of a leg drive, these are more like half-ass push presses with a dip at the end.
110kgx1, 120kgxmiss, miss, miss(like i said, no leg drive), 100kg 3x1, 90kg x3x3, 80kg 5x3
front squat, 100kgx3, 110kgx1, 120kgx1, 130kgx1, 140kgx1, 150kgx1,1,1,1,1 100kg 5x3
chins 5x10
dips 5x10
sprints on airdyne bike, 20 sec bust ass, 40sec rest, 6 rounds.
Maxed out in the Squat and Bench Press & I barely, just barely, squat more than I can BP at this point in time. Squatted 225 and BP’ed 205. Gonna go back and use Prilepin’s recommendations, with some slight modification, to pattern my workouts over the next 6-8 weeks. This past week…BP(every rep paused) - 45x10x2; 95x3; 135x6x4(65%); 140x6 just for shits and giggles! Today, squatted 45x10x2; 95x5; 135x1; 145x6x4. In case I don’t get back on here soon enough…want to wish all my brothers and sisters in Iron & their families a HAPPY & HEALTHY THANKSGIVING!!!
[quote]QuarterTonner wrote:
Maxed out in the Squat and Bench Press & I barely, just barely, squat more than I can BP at this point in time. Squatted 225 and BP’ed 205. Gonna go back and use Prilepin’s recommendations, with some slight modification, to pattern my workouts over the next 6-8 weeks. This past week…BP(every rep paused) - 45x10x2; 95x3; 135x6x4(65%); 140x6 just for shits and giggles! Today, squatted 45x10x2; 95x5; 135x1; 145x6x4. In case I don’t get back on here soon enough…want to wish all my brothers and sisters in Iron & their families a HAPPY & HEALTHY THANKSGIVING!!![/quote]
[quote]kpsnap wrote:
Chins + 100 x 2. Wow. And I’m so pleased to be hitting 7 x BW.
Very. Distracting. Avi. Even for a straight woman.[/quote]
thanks for the props…
the AVI is mesmerizing…
again appreciate the props on the chins. I can’t tell you how often at work one of my patients or coworkers (usually a “bro”) ask me how much I can bench press
when I tell them “nothing” then explain my age, injuries, etc… then the want to know how much I could bench EVER, before injuries etc.
When I tell them that even then, not much, that I was more of a Thrower/Weightlifter than a Powerlifter,
and my best lifts were cleans and jerks with near 400lbs, squats and deadlifts near 700, snatches near 300lbs, I get befuddled looks,
HT- my little old self gets asked what I bench, Im like 75lb dbs?
no one pedestrian
seems impressed with good to excellent nubmer pulling front squating or snatching
We have come so far. Greetings from west Texas.
Bent row 135X12, 225X12
DL 315X5,405X5X2,455X5
RDL 315X5,405X10X2
Drop set chest supported row 6 plates, buddy pulls off a plate every 5 reps no rest KILLER
Art, once a stud always a stud. See you folks later.
power snatches, did about a million sets of 3 with 50-70kg, when they started feeling good i worked up to 90kgx3, and 3x1x100kg. wow. with exception to one little snatch workout i did about 10 days ago, I have not done a real snatch workout in years. this had me stoked, my best as an old guy, (3-4 years ago) was 110, and as a young competitive thrower decade or more ago i hit 130.
deadlifts, all 100% raw cept i used wrist straps, the snatched killed my grip, 2x2x210kg, then about 7 sets wave loading between 160 and 180kg.
