Great training OG. I hate it when a lift doesn’t move even though a lot of hard work is being done. Maybe some 1/4-1/2 depth squats off pins with (really) heavy weights for reps would get things moving. I’ve been meaning to do this myself with both squats and bench.
Wish I could do a pull up. Nice work, OG
Thanks ECO, and I appreciate the advice / tip. Do you think it would be best to continue with 6/4/2 for squats and add the heavy partials or focus solely on partials for a cycle or 2? Any thoughts are appreciated!
Thanks JW, great having you back on the airwaves!!
Move along, there is nothing to see here but and Old Goat doing Conditioning and Core work
warm-up, foam roll, mobility
15 minutes bike in 3 min intervals, jump off do 10 hyper extensions, back on for another 3 min…repeat
2x 90 sec planks
2xside x45 sec side bridges
3x3x70lb Pallof press with 10 sec ISO holds
half kneeling cable chops 2x15sidex70lbs
chest height cable chops
2x10x70lbs
15 minutes bike hills RPM’s above 100
6x 25 yards sprints in my yard while my dogs try to bite my ankles…fall down and become a giant chew toy!
Peace
[quote]j_willy3 wrote:
Wish I could do a pull up. Nice work, OG[/quote]
x2
Nice conditioning work, OG. And even though you said not to, I looked. Morbid curiosity? Fearful intrigue? Not sure…
Thanks Strick!
Took my dad to the Pawtucket Red Sox game last night. he loves baseball while I prefer watching paint dry! But he had a great time so its all good except we got back to my place at 11:30…bed at 12 up at 4:30 for DEADS ( in more ways than one). There was no way I was going to do 6/4/2 on deads.
Conv Deads worked up to a single at 295 and called it.
Dropped to 155 and went snatch grip for some speed work
10x3x155 with 30 sec rest between sets
RDL
3x10x135
Seated Cable with 5 sec hold
3x7x100
Facepulls
2x12x70
Peace
[quote]OldGoat wrote:
Thanks Strick!
Took my dad to the Pawtucket Red Sox game last night. he loves baseball while I prefer watching paint dry! But he had a great time so its all good except we got back to my place at 11:30…bed at 12 up at 4:30 for DEADS ( in more ways than one).
Peace
[/quote]
Watched those guys play the Tides a while back when they were in Norfolk… At least the beer was good! You are a tough man with deads on 4 hours sleep!!
[quote]j_willy3 wrote:
[quote]OldGoat wrote:
Thanks Strick!
Took my dad to the Pawtucket Red Sox game last night. he loves baseball while I prefer watching paint dry! But he had a great time so its all good except we got back to my place at 11:30…bed at 12 up at 4:30 for DEADS ( in more ways than one).
Peace
[/quote]
Watched those guys play the Tides a while back when they were in Norfolk… At least the beer was good! You are a tough man with deads on 4 hours sleep!![/quote]
x2 Great job getting it done, OG. You’re a much better man than I.
So you saw a Pawtucket Red Sox game for $50 instead of a Red Sox game for $300. Most expensive in the majors. Crazy.
JW- No beer, my father doesn’t drink and doesn’t like the fact that I do so I refrain when he comes to town to keep tension at bay…but a great time with him.
Strick-not better, just dumberier! I am one hurting pup right now I will admit…Goats are stupid!
ECO- $33…and good seats and I agree the Red Sox prices are insane…no wonder I never go! This is a better take for my Dad. At 86 he doesn’t need a bunch of drunken morons screaming profanities for 3 hours…tomorrow we Whale watch!!! His wife has never seen a whale so its time!.
have a great weekend,
Peace
Sat CGB
6x195
4x225
1x250…epic fail didn’t even attempt the 2nd rep as the 1st was a bear…time to reset…pissed me off for the next 3 hours.
Floor Press
3x8x225
Db rows
3x10x85
Dips
1x18xBW
1x10x45
1x8x60
1x6x70
Then helped a woman our family knows move…man did she have some big ass heavy stuff…4 hours of that. followed by lawn mowing and the Goat was ready for liquids and a thick juicy steak with a nice dry rub!! May not make the top 10 southern style, but works just dandy for me!
Sunday-
Sloah Pipe Zerchers carries 6x75yrds
100 band reissted push-ups…
Into deload, did squat deload this AM…nothing to report
Peace
Nice work. Good looking floor presses and dips.
And steak is a universal. I think it fits into all top 10 lists. Well, except vegan. Since they, themselves, are only a half step above food, we won’t worry about that list. Mmmmm…grass fed vegan.
Thanks LS, hadn’t done any floor presses in sometime so it was fun!
Millie deload ( yawn)
6x70
6x90
6x105
some seated rows, a few sets of chins, some scap push-ups
Yeah ha, halfway through deload!
Peace
I like those floor presses. Glad you are getting through your deload. I hate them! A steak ANY style is good to me!!
Thanks JW…Adding Floor presses to the next cycle for sure!
Conditioning core day
Overhead squats
3x10x70
20 minutes Bike hills
Plate loaded front squats
3x10x35
Ball twists
3x30x5lb ball
20 minutes eliptical
whip snatches supersetted with reverse curls
3x8x55lbs
The runty old goat was toasted…
Peace
[quote]OldGoat wrote:
Just finished my 2nd cycle of 5/3/1…I’m beat. I have been following many of the threads and figured there might be guys out there who are more my size and age and can relate to the aches, pains and frustrations of age ( 49 ). At 5’ 9" and 176lbs it seems that I am way down on the small end of the scale, but loving the 5/3/1 gig! Hopefully, some old goats my size will surface and I can learn from them or anyone for that matter
I enter deload this week and need it. Not sure how guys avoid deload. After 3 weeks of punishment: its time to call the Budweiser gods and kick back with some BioFreeze and get recharged.
My starting training max numbers look like this:
MP: 145
Dead (sumo) 275
BP: 245
Squat 230 ( 15 inch box)
I have been using the triumvirate assist template and have kept my assist exercises the same for the first two cycles. I find I need the 6 weeks of work to get anywhere. Some I will change up going forward but for now it will basically stay as is. On MP day its been Dips and DB Rows, Dead Day has been snatch grip rack pulls and RDL’s, Bench Day has been incline BB and chins and squat day has been Goblets and squats to a 13" box (tap and go).
On none lifting days I hit a complex for 4 -6 sets; usually 7 exercises at 6 reps, followed with a desire to hurl and then some intervals (15s work, 45s cruise) on an eliptical and some ab work that cycle thru ( Pallof Presses, Planks, SIde bridge, cable chops, captains chair etc).
Here is the fun part: I get to do this at 5AM! yea ha!! A couple of oz’s of coffee, warm-up on a treadmill or bike, hit the foam roller and do dynamic stretching before the work begins. SO I don’t (can’t) eat before hand, if i did the other gym members would not be interested in helping with the clean-up. I train without a partner and keep my head down and ipod cranked so that the posers who somehow think its cool to get up at 4:30am to go to gym to chat while watching Sports Center highlights and do an occasional set of curls; leave me the alone. There are no gym bunnies (damn) to distract me and although there are no pink dumbbells they don’t allow chalk or video cameras. One the good front, I am one of three guys who squat( not well in my case) so there is always a power rack available.
So I will start posting my 5/3/1 progress next Sunday. Until then, its deload, unload, and change the oil in the bike.
Peace
[/quote]
You know, Rhadi Ferguson, who has trained a number of Olympic competitors (as well as having gone himself), insisted that lifting weights at 5:00 a.m. was an essential for real progress.
He would say it was necessary to show discipline, but the testosterone peak at that time might be more of what was making it so effective for him.
[quote]OldGoat wrote:
JW- No beer, my father doesn’t drink and doesn’t like the fact that I do so I refrain when he comes to town to keep tension at bay…but a great time with him.
Strick-not better, just dumberier! I am one hurting pup right now I will admit…Goats are stupid!
ECO- $33…and good seats and I agree the Red Sox prices are insane…no wonder I never go! This is a better take for my Dad. At 86 he doesn’t need a bunch of drunken morons screaming profanities for 3 hours…tomorrow we Whale watch!!! His wife has never seen a whale so its time!.
have a great weekend,
Peace
[/quote]
You are right about steak. My wife taught me to eat steak after we got married and it was just one of a long streak of things where she was right 
Ela- That is if I have any testosterone left!
Dead deload
1x20x155 conventional
3x6x155 snatch grip
RDl
3x10x135
Pull throughs
2x12x160
Overhead squats
2x10xBar
CGB deload
1x23x135
Inclince CGB
2x7x135
Chins
3,3,3,3,3,3,3,3,3,3, 30 seconds rest between sets
tricep push-ups
15,15,12,12,10
Deload is complete! Feeling good about next cycle so lets see what it brings…
Peace
Good work on teh deload, I ahte them but we need to do them right.
Squat day (12 inch box)
6x135
6x155
6x165
Partials (1/4s)
255x6, 265x6 275x6, 285x6
these were about 7 inches range of motion…
Overhead squats
bar, 10x65, 8x70 supersetted with reverse curls
alternated the squats with chin-ups, started with 3x3 than went 3x4, 3x5, 3x4 and threw in an extra set at the end.
Gonna be a hot dry day in Ma , about 92…time to sit poolside.
Peace
Looks like good work in here, OG, and sounds like you have had a pretty good summer. Keep it up!