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Training Over 35 Lifter
681

[quote]Oldman Powers wrote:
That’s basically the treadmill work I’ve been doing. 3.5 at 2-3 level keeps my heart below 130. Once in a while a jog or incline interval but i try to stay in fat burn range. Do you monitor heart rate?[/quote]

yeah, I do, quite a bit. it is interesting if I do the treadmill like this right after the prowler I will keep the hrt range in the 130-135 range. all alone 120-130. if I add in intervals I can spike it up to 140-150. I am alternating because I am going for overall conditioning, not really focusing on fat burning (although that is an expected benefit).,

682

Amazing job handling the kids. I know it’s difficult when the team (wife + me) isn’t working properly. Looking like some great deadlifting your doing.

683

DE lower stuff

long fucking day

chiro app in the morning, shitstorm at work, then off to TCBB for the following

stretch and warm ups then:

DE squat 375 + 120 in chains 8 x 2, about 20-30 seconds rest between sets

DE pulls conventional 8 x 1 @ 415, really just a long set with about 10 seconds rest between each rep

circuit:

ghr
leg raise
db shrug
3 x some each

rev hyper 3 x 8

got home and wife basically passed kids off to me and crashed, n/p they are finally asleep and I am finally about to eat dinner at 10:30. glad for pwo shake

re-discovered this band today, and will be some PR music in the future:

684

Great band and video.

685

hey Gorilla…well I been doing that super squat thing…its rough. I did 225 x20 last night…then I did 4 sets of 3-5 deadlifts just to keep some back strength and some leg curls… I do this 20 reps every 4th day…And I alternate my accessory lifts between deadlifts and step up/kettlebell swings.
My goal is 300x20 for my bday in april…you think this kind of thing can keep going for 2 more months? Or should stop this after a month and do some power for 2 weeks before going back to it?

And no, I dont drink a gallon of milk…just some extra. I hate it. I eat more for sure.
I have to say, even though I dont deadlift heavy, the same weight feels easier from all the squats. I havent tried much deadlifting or with high number since I did smolov and now this, but I am sure I am not any weaker.
Did it help you too?

686

hmmmm this doesnt work

687

@steviebeast-This is Pete’s thread so I won’t discuss my training or yours here. I try not to hijack others threads. Hardcore Essentials is my thread.

Sorry Pete, didn’t know this would happen.

688

[quote]gorillavanilla wrote:
@steviebeast-This is Pete’s thread so I won’t discuss my training or yours here. I try not to hijack others threads. Hardcore Essentials is my thread.

Sorry Pete, didn’t know this would happen.[/quote]

n/p guy keeps putting random posts in my threads, had the mods delete before. internet manners…

689

condo sucked today, lower body fried

short on time so decided to postpone rolling in stretching until tonight. stooped idea

prowler, astro turn, 90lb x 40yrd x 10

treamill, ten minute intervals, 20 steep incline

wanted to do more intervals, but after ten minutes legs felt like they were going to fall off. really can’t have a knee blow out or torn hamstring this year

abs 5 sets on fancy crunch machine.

690

ok sorry… I didnt know all this protocol and rules and regulations

691

wife still sick, week + later, kids in tow all day. managed to sccop up a lot of dog poop, do some other honey do stuff around the house, then headed to commercial gym late in the day. pretty much saw everyone spot worthy walk out the door as I came in, so was on my own, and improvised a bit

sauna, stretch, foam roll

pushups s/s with band pullaparts 150 total reps each

dead stop pin presses, from about 1.5 board height 135/225/275 x some, 315 x 10 singles, about 20 seconds apart. The first one felt god awful, but by number ten was feeling strong. these were suggested to me in a conversation with Priest a few days ago, regarding how Mendy came back after a tricep tear. will keep in rotation

rev band bench 225/315/365 x 10, + 4 over last week, had more in tank but shut it down with no spotters

machine fly 3 x 10

machine press 3 x 10

cable up row 3 x 10 supersetted with plate raise 3 x 15

seated db curl 5 x 8 w/55s
pressdowns 5 x 10

cable curls, rope downs, rope extensions, wrist curls some x some each

so with basically my whole house sick off and on over the last 6 weeks I have either been sleeping in bed with everyone in there, or on the couch. either case always on my bad shoulder side, it seems. this has brought back up bad shoulder issues from years ago, (but not the rotator tear from last year). crunching and popping and discomfort, but on my pain scale level an annoyance more than anything else. usually I can work through this, but right now gotta keep an eye on it and go workout to workout with how I feel.

692

wanted to go to Los Campeone’s today, but not happening, had kids all day. Then thought I would go to other location of commercial gym with safety bar, cuz wanted to do gms and squats with it, but their child care ended at 3 p.m. So went to my local, which with the sleet/ice/snow crap was ok. Plus there were 4 dudes training for a meet, and a few chicks training for a posedown, so the atmosphere was ok

RDLs from 2 pin (4 inch elevation) worked up to 675 x 3, no quad movement, focusing on ham/glute/back

front squat paused to low box 135/225/315 x 6

hyper deads, never done these before, 4 x 3-5 with embarassing weight

leg press 10 pl, 16 pl x 10, then 20 pl x 3 x 10

decline sits 3 x 10

db shrugs 3 x 15

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What is a hyper dead? I’m trying to picture it in my head but I just don’t know.

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[quote]gorillavanilla wrote:
What is a hyper dead? I’m trying to picture it in my head but I just don’t know.[/quote]

get on a hyper/45 degree back extension with the bar in front of you on the floor, lean over, and try to go upright with bar in hands

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Do the dead stop pin presses give you any elbow or shoulder pain? I can do them pain free if I go wide but if I get my hands much inside the rings I start feeling them in all the wrong places.

Also, don’t want to invade your thread with my programming question but I would love your input on an upcoming meet question that I posted in my thread if you have a minute.

696

Pete,

Just read through your log and noticed a troubling amount of conditioning work, it’s like a cry for help. I also noticed that although you are drifting towards the 242’s you are still strong as hell, please elaborate on how that is possible? I really do admire the balancing of work, family and very heavy lifting you have going on here, you could probably make some money selling the secret to overworked/overfed/undertrained middle agers that I see every day before I take my nap. Nice work.

697

[quote]BrianHanson wrote:
Pete,

Just read through your log and noticed a troubling amount of conditioning work, it’s like a cry for help. I also noticed that although you are drifting towards the 242’s you are still strong as hell, please elaborate on how that is possible? I really do admire the balancing of work, family and very heavy lifting you have going on here, you could probably make some money selling the secret to overworked/overfed/undertrained middle agers that I see every day before I take my nap. Nice work.[/quote]

The condo happens because if I don’t do it I suck, and really with my two young kids I can’t allow myself to suck. The heavy stuff still happens because in addition to not sucking, I also have to be awesome in some way. Does that make sense?

698

[quote]DBasler wrote:
Do the dead stop pin presses give you any elbow or shoulder pain? I can do them pain free if I go wide but if I get my hands much inside the rings I start feeling them in all the wrong places.

Also, don’t want to invade your thread with my programming question but I would love your input on an upcoming meet question that I posted in my thread if you have a minute.[/quote]

responded to your programming question in your log

in regard to the pin presses, oddly they do not hurt my elbow or shoulders at all, which they used to

699

[quote]PeteS wrote:

[quote]DBasler wrote:
Do the dead stop pin presses give you any elbow or shoulder pain? I can do them pain free if I go wide but if I get my hands much inside the rings I start feeling them in all the wrong places.

Also, don’t want to invade your thread with my programming question but I would love your input on an upcoming meet question that I posted in my thread if you have a minute.[/quote]

responded to your programming question in your log

in regard to the pin presses, oddly they do not hurt my elbow or shoulders at all, which they used to[/quote]

Thanks Pete, I really appreciate it.

On the pin presses, it may be my setup seems like the first four or five inches kill my shoulders and to a lesser extend my elbows. Glad you’re able to do them pain free I think you will get a lot of good out of adding them.

Reading your log almost makes me want to break the Prowler out but luckily I can blame the weather for not doing it for another couple of months.

700

Last couple

yesterday 30 min elliptical, worked from home so this was the only route I had for conditioning, had kid’s sports sampler after work

today made it Los Campeone’s for some upper, great session

rotator circuit, face pulls, pressdowns, stretching, warm ups then:

swiss/football bar bench warm ups then 225/245/275 x 6, all felt great despite the horrible hamstring cramps I had when setting up. pretty much no leg drive or arch, and left tons in the tank. think I will be alternating these every other week

hammer strength incline 5 x 8-10
hammer strength pulldown 5 x 8-10

CSR 4 x 6
pressdowns 4 x 15

overhead tri ext 5 x 15
laterals 5 x 15

machine rear delt 3 x 10

poundstone curls 45 x 100