thanks JJ… been in Upstate NY for few days with the boy. Just getting back into the flow…Its a deload week for me, so instead of posting Deload numbers… I am just going to hang out the GONE DELOADING SIGN…traveling at the end of the week to UNC with the boy so I will rejoin the posting frenzy on Monday of next week…
Peace
Enjoy the deload and the travel. UNC has a beautiful campus…
Have a good deload
Hope that deload is over. I be missing me some Goat
The Goat is Back in the Saddle again! Changed up my exercises but still 5/3/1 ing it.
Sunday
DB seated press
45x5, 50x5, 60x8
chins
7,7,5,5,4,3
face pulls
4x10x90
inclince tates
3x8x35
Monday
Zerchers
120x5, 135x5, 155x9 these felt very light(because they are), but am going to go slow and keep the depth well below parallel.
Bulgarian split squats
4x8x25’s just getting the hang of these again. need to move up to 35’s next week.
Hammer strength Plate Loaded squat machine
10x4plates side, 8x6plates side, 6x7plates side
Legs already complaining…and stairs are a challenge even for a goat!
Peace
JW- Was down your way Thurs, Fri and Sat and was treated to snow and a closed airport in Raleigh…had to go over to Charlotte to get a flight back to Boston…
Old Goat,
Looks like 5/3/1 is working well for you…I just turned 40, and live in Mass, so I thought I would chime in.
What has worked well for me is to use the approach Dan Johns discussed in a recent article. He combines the lifts in order to optimize recovery.
For example, I combine MP and DL on Sunday, and BP and Front squat on Thursday. Since my DL is much stronger than my squat, I don’t add any assistance exercises for DL on Sunday…so after MP and DL, I simply throw in some wtd dips and chins.
On BP and fr squat day, I throw in 4-5x10 of both back squats and floor presses…with 60 sec rest b/w sets…you don’t need much other conditioning work after that. I’ll usually then throw in either some db rows or hanging cleans.
At the end of each of those two workouts, I’ll typically perform two complexes, using 95-115 lbs, sets of 6-8 with 6-7 exercises, similar to your complexes. I also do three light complexes as part of my dynamic workout prior to my main lifts, starting with the bar and working up to 85 lbs, for sets of 8.
On Tuesdays, I simply do whatever I feel like…currently I do some power cleans, and then lots of weighted pullups, and then some complexes. Sometimes, I’ll do what Dan Johns suggests in his article - work up to a heavy complex of three reps, 5-6 exercises.
By performing complexes within each of my three workouts each week, I have four days of recovery each week. I love lifting, but also love my off days.
I figured I’d chime in b/c this is a great way to improve recovery. The only thing I do on off days and is either walk outside, or play hoops w/ my kids.
[quote]OldGoat wrote:
The Goat is Back in the Saddle again! Changed up my exercises but still 5/3/1 ing it.
JW- Was down your way Thurs, Fri and Sat and was treated to snow and a closed airport in Raleigh…had to go over to Charlotte to get a flight back to Boston…[/quote]
How did the youngun like UNC? Glad you made it home in one piece!
JW- he liked it! what’s not to like?..65/35 girl to guy ratio… Its a very nice campus, great facilities and some upgrades planned for next year. Nice coaches as well. Thanks
BG- thanks for the ideas…I could always use more rest and recovery. Thanks for stopping in.
Good work, OG, glad the trip went well.
Nice looking Zerchers, those didn’t look too light to me.
JJack - Thanks brother.
Joe- I am now inclined to agree with you on the zerchers…My whole ab plate is sore to the point where coughing or sneezing is a big ut oh!
Tuesday Off day Cardio/Core
10 minutes treadmill, 12 minute intervals bike (15sec work, 45 sec cruise)
3x8x75 complex of deads, bentover row, cleans, front squat, good morning…and it was good night Irene, the goat needs OXYGEN!
2sidex45 sec side bridges
1 plank 2min 30 sec
3x15 russian ball twist with 2lb ball
Peace
Glad you made it back in one piece. 65 to 35? Hmmmm…maybe I’ll enroll! With that ratio, even I might have a chance.
Strick- I’m with ya! Problem is they are really really smart and smart chicks have always avoided me!
Cycle 6 week 1 BP day - nothing horrible, nothing great just a solid session. weighed in at a beastly 178 that’s right, the earth shakes when I move!
Treadmill 6 min, foam roll and mobility for 10min
CGBP
5x150, 5x170, 10x190
DB Rows
2x8x90, 2x6x90
Seated cable row ( Overhand )
3x10x110 , 1x10x100
floor press
4x5x225
Peace
[quote]OldGoat wrote:
smart chicks have always avoided me!
[/quote]
Except for your wife, of course. Great training OG. I see you’ve found the same love for zerchers that I have.
Nice training OG. Quit falling on your sword with the DB rows. You are only 25 lbs behind me and I out weigh you by 70 lbs… You are cranking them out too.
As for the girls at UNC, you got the ratio right. I wasnt smart enough to set foot on the campus, I went to ASU in the mountians. We did have a 2.5:1 girls to guys ratio, just no beer in Boone at the time. We had a saying, “Polish Pope, men on the moon. Still no beer in Boone.”
Cardio Day
15 min bike, but I am no where near Salina
10 min treadmill
10 min rowing
4x10x75 Fat Bar Curls for the Mrs!
Peace
cycle 6 week1 DEAD day
Switched from Sumo to Rack Pulls (2inch below knee)
225x5, 265x5, 295x10 and for fun 315x3, 345x2
snatch grip speed deads
4x10x155
GM’s
2x10x115, 2x8x115
Hope everyone enjoys the game!.we have about 50 people coming over and I have told everyone I am serving rattlesnake, alligator, elk and bison…everyone thinks I am kidding…I sure hope they like smoked rattlesnake and elk summer sausage! have a great weekend all.
Peace
Good pulling, OG!
Man, I love elk and bison when its properly prepared. I don’t mind gator and haven’t tried snake, but I’ll eat damn near anything that had a mother. Have a great weekend.
Great pulling OG! Wish I was coming to sample that spread you are serving!
Thanks Jack and JW… the gator is being marinated in a cajun style sauce…might cause spontaneous combustion…luckily the cooler is full!
JW you are welcome anytime!
Cycle 6 week 2 DB press day
50x3, 55x3, 65x6
weighted chins (25lbs)
5,5,4,4,3
Incline Tates
3x10x35, 1x9x40
Fat Bar Curls
2x10x70, 2x8x75
Party time!!!
Peace