Thanks to all for the Christmas well wishes. Its much appreciated…Never thought I would converse with so many good people on this site…
Past two days have been light light stuff and some cardio…getting ready to try some 1RM stuff on Tuesday, Wed, Friday… should be interesting…than its back to 5/3/1 for more madness! Monday will be some stretching, foam work and 20 min of bike at easy pace.
I was hoping my belt would arrive in time for max week, but so far no joy, so I will carry-on as is… shouldn’t be a problem.
My wife and daughter took off to Miami for a few days ( X-mas present), got bumped to 1st class seats…lucky things…my son and I are home…he is heading north later today for some serious boarding: in other words…Dad this isn’t for you! And for my part…it will be me and the dog…oh yeah and that work thing…somebody has to pay for their fun! But we had a nice Christmas at home this year and everyone was happy ( rare feat with two teenagers).
Frustration but not Disappointment…thats how I am looking at my MP max test today.
115x5, 135x4, 155x2 175x1 180xFAIL(close just couldn’t get my head through to lock out)…I did 175 a few weeks ago and walking into the gym and going through the lighter sets I felt really good about pressing 185 today…so frustration but not disappointment. Why?
I started 5/3/1 4 cycles ago with a 160 max press so a 175( I know I can bag 180 and then 185 but until I do its just words) press is up 15lbs in 4 months…at nearly 50 years of age and 177lbs, I am ok with that…Looking forward to the day that I bust up over my body weight…little triumphs! but Damn just 2lbs under bodyweight thats the frustration!!
So the goat needs to go butt his head into a wall for a little while and then get back at it tomorrow with Dead Day max test!
It’ll happen, no doubt about it. The days of 5’s and 3’s will build that puppy up. BW presses are few and far between and your confidence is high that you’ll surpass BW.
[quote]OldGoat wrote:
Frustration but not Disappointment…thats how I am looking at my MP max test today.
115x5, 135x4, 155x2 175x1 180xFAIL(close just couldn’t get my head through to lock out)…I did 175 a few weeks ago and walking into the gym and going through the lighter sets I felt really good about pressing 185 today…so frustration but not disappointment. Why?
I started 5/3/1 4 cycles ago with a 160 max press so a 175( I know I can bag 180 and then 185 but until I do its just words) press is up 15lbs in 4 months…at nearly 50 years of age and 177lbs, I am ok with that…Looking forward to the day that I bust up over my body weight…little triumphs! but Damn just 2lbs under bodyweight thats the frustration!!
So the goat needs to go butt his head into a wall for a little while and then get back at it tomorrow with Dead Day max test!
Peace[/quote]
Nice work. 15lbs in 4 mos is good work. Somedays we have it, some days, eh. I felt like that deadliftin yesturday. Didn’t do as well as I anticipated but still went over reps so it was a good day. And soon enought, you’ll be reppin BW.
Thanks DCA…attitude is so important but learning to control it is difficult! Strick and Rug thanks for the encouragement, much appreciated.
Interesting Day. Couldn’t lift yesterday as planned ( had to pick up my wife and daughter from the airport and then take my daughter to her hoops game ( they won) and then get the house ready because my sister and her crew are spending the night on their way back to Canada.
Sumo Dead max test: 135x 10, 135 x8, 225x5, 275x2, 295x1, 315x1, 325x1(PR+50). I stopped there and there was definitely 10lbs in the tank… My lower back was tight from my MP struggles two days earlier and the 325 represented a 50lb gain in 4 months…so I left that on the bar incase ECO dropped by and he could go straight to his warm-up set! Nextstop 355 ( 2xBW)yeeeeehaaaaaaaa!.
Was going to max test BP since I am off a day on my schedule, but I realized I wasn’t focused after the deads so I threw 180lb (BW+3)on the bar to see how many reps would go…19 was the answer and I had 1 or 2 in the tank…that was actually kind of fun!! I will max test some other time on BP. So being a thick headed goat and being a little stoked I went to inclines and after just screwing around with some 135 and 165 pause reps I worked up to 225 and 235(=PR) for singles touch and go… More fun!
I also threw in some pinch grip work to really fry the hands and forearms and did it ever.
Squat test tomorrow then back to 5/3/1 starting Sunday…
Nice work Old Goat!
I’ve just worked up a 5/3/1 template and will be starting it this year. Sharing your experiences here are really valuable to folks like me starting a new template. I’m 50, 5-9, 195. Been lifting for a while now and started a log early last year but hung it up. (The log not the lifting).
Will probably kick one off again under a new handle. Look for a 5/3/1 log in the next few weeks started by “Oldman Powers”. Best wishes to all for a strong and healthy 2010.
Rug- I deloaded last week but you are right it wouldn’t be bad at all. What I plan on doing is sticking just to the 5 reps on each set and not pushing the last set in week 1 which should aid in recovery.
Squat Max test day was yesterday and I thought I posted but I guess not. Ooops!
I managed a 270 tap and go 15 inch box. Its up 15lbs from the start of 5/3/1. ABout what I expected. I really need to hammer on the legs to get the squat up to something that at least begins with the number 3. Crap, are they lousy…
Followed the max test with some 5x5 Zerchers working up to a beastly 195…(Note sarcasm on the beastly)
Zottman Curls 3x10x25
12 minutes bike and the goat was done. Really considering 2 days a week squats to see if that helps out. Maybe a ME day and DE day…have to put my thinking cap on, but any thoughts are welcome.
This AM was 30 minutes elliptical with 12 minutes of 15/45 intervals to start. followed by planks for 90sec, side bridges for 45/side and cable chops and palloff presses to hammer the abs which wore sore as hell from Zerchers.
OldGoat, Again, nice PR. 15# more than you have ever done before and much less than you will be doing.
I’m right there with you on the squats. I made an inital jump when I went to 5/3/1 and employed BBB. Since then it has slowed. As you probably noticed in my log, I have gone to 3 squat days every 2 weeks. I decide heavy or light days by the number of rest days between. If I have 3 days rest between, the second is a light day. If I have 4 days between, they are both heavy. The reason? Who knows! Just seemed like the thing to do at the time.
Looking forward to see how you progress this year…and beyond. Great job!
[quote]LittleStrick wrote:
OldGoat, Again, nice PR. 15# more than you have ever done before and much less than you will be doing.
I’m right there with you on the squats. I made an inital jump when I went to 5/3/1 and employed BBB. Since then it has slowed. As you probably noticed in my log, I have gone to 3 squat days every 2 weeks. I decide heavy or light days by the number of rest days between. If I have 3 days rest between, the second is a light day. If I have 4 days between, they are both heavy. The reason? Who knows! Just seemed like the thing to do at the time.
Looking forward to see how you progress this year…and beyond. Great job![/quote]
LS- As always, thanks for the kind words. The encouragement is a huge boost, believe me! Here is to bigger badder Squats in 2010!! Got to get my deads up as well.
Monday Cycle 5 Week 1 MP day. had to do this last night as the AM was all f’d up with work related fires.
110x5, 125x5, 145x5 decided to stay with just the rep scheme on MP’s. Shoulders were a bit tender and tight so just trying to be smart ( not easy for an Old Goat).
pull downs: 5x10x130
laterals: 4x10x20
tates ; 2x10x35, 3x10x40
Back in the gym This AM just 10 hours after last night for Dead Day (sumo) 6 min cycle warm-up, foam work, mobility and hit the weights around 5:15.
190x5, 220x5, 250x10 (+1rep PR) really expected to do just the 5 reps but then said 6, ok 7, ok 8 and finally said 10 is enough for now.
RDLs: 4x10x175 1x6x195
BB curls: 4x10x75…I’m adding curls, why? cause I want to!
Pullthroughs: 2x10x150 …out of gas time to throw in the towel and hit the showers and some Biofreeze.
tomorrow is cardio( need to amp this effort up) and abs…yippee!