JJackKrash's Training/Ski Log

Training Over 35 Lifter
801

[quote]jjackkrash wrote:
Thanks for stopping in, everyone. Rick, you are preaching to the choir. I am just going to dump into the pins if I need to next time.

Bastardized Training:

Deads: 45 x 10, 135 x 10, 225 x 5, 315 x 5, 340 x 5, 385 x 6.

Bench: 45 x 30, 135 x 15, 185 x 5, 215 x 5, 240 x 8.

Krocs: 120 x 10, 10

Bench 205 x 10, 10.

Notes: My training sucks. I missed bench day on Thursday through circumstances outside my control, which is the first time I have missed a scheduled day in 14 months. So I tried to catch up today. My dead lift form sucks and I have lost a lot of work capacity on bench and about 15 lbs. of limit strength from just three weeks ago. I also did 5s instead of 3s on deads by mistake, so that may have contributed to the low number of reps on the money set. I should have been good for 8 or 9. I guess I just need to readjust my expectations and work my way back into the groove. I am supposed to overhead press tomorrow, but I may push it to Monday to get a days rest in.[/quote]
Flexibility and adaptability are key to any plan. 1 missed scheduled day in 14 months is not a crisis. You’ll get back in the groove.

802

Doing the 5 instead of 3 absolutely took it out of you. It happens sometimes, you’ll hit it harder next time.

803

Ok, ok, ok, new motto: Overcome. Adapt. Improvise.

Frankentraining: 5-3-1 Squats and Press:

Squats: 45 x10, 135 x10, 225 x3, 285 x3, 315 x 3, 365 x7.

Press: 45 x 20, 90 x5, 130 x 3, 150 x3, 165 x 7.

Chins: 6, 5, 5.

Notes: I was rushed again and had to compress two workouts into one short one. Got it done, got out. All squats were to past parallel. So I got that going for me.

Side notes: A skinny kid (college age) in a hurry came up when I was in the rack setting up for my 130 set on press. He was really pushy about working in. I told him no problem, but I did not want to move a bunch of weights on and off the bar cause I only had a couple sets left. “Sure, sure, we lift about the same weight.” He seemed a little surprised and gave me a real sheepish look when I did not put the bar on my back and instead overhead pressed it. We did lift about the same weight, only he was squatting. I got a little chuckle out of this.

804

[quote]jjackkrash wrote:

Side notes: A skinny kid (college age) in a hurry came up when I was in the rack setting up for my 130 set on press. He was really pushy about working in. I told him no problem, but I did not want to move a bunch of weights on and off the bar cause I only had a couple sets left. “Sure, sure, we lift about the same weight.” He seemed a little surprised and gave me a real sheepish look when I did not put the bar on my back and instead overhead pressed it. We did lift about the same weight, only he was squatting. I got a little chuckle out of this.

[/quote]

Ahhhhhhh…life’s little moments :slight_smile:

805

[quote]ruglayer09052000 wrote:

[quote]jjackkrash wrote:

Side notes: A skinny kid (college age) in a hurry came up when I was in the rack setting up for my 130 set on press. He was really pushy about working in. I told him no problem, but I did not want to move a bunch of weights on and off the bar cause I only had a couple sets left. “Sure, sure, we lift about the same weight.” He seemed a little surprised and gave me a real sheepish look when I did not put the bar on my back and instead overhead pressed it. We did lift about the same weight, only he was squatting. I got a little chuckle out of this.

[/quote]

Ahhhhhhh…life’s little moments :)[/quote]

x2 Couldn’t have said it better…lol

806

[quote]jjackkrash wrote:
Side notes: A skinny kid (college age) in a hurry came up when I was in the rack setting up for my 130 set on press. He was really pushy about working in. I told him no problem, but I did not want to move a bunch of weights on and off the bar cause I only had a couple sets left. “Sure, sure, we lift about the same weight.” He seemed a little surprised and gave me a real sheepish look when I did not put the bar on my back and instead overhead pressed it. We did lift about the same weight, only he was squatting. I got a little chuckle out of this.

[/quote]

ha ha ha! The funniest part? “college-age”!

807

[quote]jjackkrash wrote:
Ok, ok, ok, new motto: Overcome. Adapt. Improvise.

Frankentraining: 5-3-1 Squats and Press:

Squats: 45 x10, 135 x10, 225 x3, 285 x3, 315 x 3, 365 x7.

Press: 45 x 20, 90 x5, 130 x 3, 150 x3, 165 x 7.

Chins: 6, 5, 5.

Notes: I was rushed again and had to compress two workouts into one short one. Got it done, got out. All squats were to past parallel. So I got that going for me.

Side notes: A skinny kid (college age) in a hurry came up when I was in the rack setting up for my 130 set on press. He was really pushy about working in. I told him no problem, but I did not want to move a bunch of weights on and off the bar cause I only had a couple sets left. “Sure, sure, we lift about the same weight.” He seemed a little surprised and gave me a real sheepish look when I did not put the bar on my back and instead overhead pressed it. We did lift about the same weight, only he was squatting. I got a little chuckle out of this.

[/quote]

ROFL, you’re a nice guy, I’d have pulled it down after pressing it and curled it to.

Good lifting.

808

So…that skinny kid is going to grow up, and become a personal trainer at your gym, on call for spottin’ skwatts? :wink:

809

Bench Day, 3’s, Training Max, 285.

Bench 45 x30, 135 x15, 185 x 3, 200 x3, 230 x3, 255 x4.

Incline DB Bench: 75 x 10, 100 x 8.

Krock Rows: 120 x 20, 150 x8.

Bent BB Rows: 135 x10, 185 x 10, 235 x3.

Flat BB Bench finisher: 205 x 13.

Notes: So I trained at rush hour tonight which also happened to be their biggest loser weigh in. Jesus H. Christ. Too much craziness to list. Anyway, bench sucked. I’ll worry about it more once my training gets back on schedule. Se va. Incline DB Bench felt pretty good and so did Krock rows. BB rows–I need to do these more. I like them, but I suck at them. Hopefully in the next few weeks I will have time to add more volume and more assistance stuff and conditioning.

Side note: Skinny college kid was at a table pushing supplements tonight. So I guess he is a trainer. He started to give me his "this will make you . . . " spiel and I just started smiling. Then sheepish look again.

Side, side note. My boy’s mom has been telling him to knock off the “potty talk” he’s been learning from his older cousin. He’s about 2 and a half. Yesterday he exclaimed “Oh Poop!” Mom asked him if she needed to put a diaper on his head to catch the stuff coming out of his mouth. He responded matter of factly: “No, mommy, poops not really coming out, its just an expression.”

Thanks everyone, for stopping in, and helping me enjoy life’s little moments.

810

Thanks for sharing. Confirms my belief that truth is stranger than fiction.

811

Back to the 5/3/1 workout I see. Me too. Great training.

812

Jack - good work and nice finisher. Curious - your BB rows were bent-over rows and not upright rows, right?

813

Thanks guys. Murl, yup, I edited the typo. Bent over BB rows. I can Kroc row 150 with one hand but barely move 235 with 2. I need to work on these.

And hey, you are up to 12 posts! You are moving toward Richard Posner publishing-whore status. :slight_smile:

814

Great work, Jack…and great stories. Getting back into the normal routine of things will help a lot.

815

You need to get back to doing your crazy deep and heavy zerchers. Those are your signature lift. And where are the farmer’s walks?

816

LS, you are right, I need to keep a better routine. Murl, I thought about farmers walks today, then thought better of it. I was spent.

Deads, 1’s day, TM 430.

45 x 10, 135 x 10, 225 x10, 325 x 5, 265 x 3, 410 x 4 (Cheap Rep PR). Finisher: 315 x 15 (lungs on fire).

GM’s: strict and very, very slow: 45 x 10, 90 x 10, 145 x 10.

Hamstring curls: light x 20.

Notes: All deads were touch-and-go, except the money set. I unloaded on the bottom, but took no rest. My goal was 5, but 4 was a grinder–5 would not have gone. I am having form issues. I cannot get the feel of pulling the weight instead of picking it up. My leverages are shit. I would like to hit a seminar or something to get some instruction. (I wish I could take Rick up on his offer and head to Chicago.) The finisher was a real gasser. I think I could get 20 with a little conditioning. GMs were light, but I feel like I need to work into these slowly. No skinny-kid shenanigans today. All-in-all a pretty good day.

817

Just a thought, but its been a little over two weeks since you completed a very rigorous program, then you jumped into a 5/3/1 program shortly after a weeks deload. Your body might need a little more time to adjust, aka recover.
Nice work on those deadlifts dude. You’ll start feeling like Sampson again after you finish this cycle.

818

Wild Iron Gym has imho (that’s “h” for humble) the best deadlifting tutorial around; short, and to the point.

The next time you try to max, you should post the video in the powerlifting forum. If you’re lucky, Wild Iron and Storm the Beach (800 deadlift guy) will comment on it. (now that Meat is on hiatus)

819

Thanks OP. I actually took 2 weeks off, which I needed, but it still takes a bit to get back into the swing. I think it will come back with the help of some conditioning work. I got a hill outside my window with my name on it. PG, thanks for the tip.

Press day, 1’s. TM 185 (superset with chins).

Press: 45 x10, 90 x 10, 135 x 5, 155 x 3, 175 x 5.

NG Chins: 5, 5, 5, 4, 4.

Press finisher: 135 x 12.

Superset dips and WG pull downs:

Dips: BW x 10, +25 x 5, +50 x 5, +75 x 1.

WG Pull downs: 135 x10, 150 x10, 165 x 5, 180 x 5.

Curls: Bar x 20.

Rope Tri Extensions: 70 x 20.

RG Curls: Bar x 20.

Farmers Walks: Fat Grip 110s 30 yds x 2.

Notes: Pretty good day today. I was fairly happy with press (but I wanted 1 more rep) and it felt good to add some more assistance work back in. Farmers’ walks were too heavy, my grip gave out too soon to get a good workout in. I will drop these down to 90s next time I do them and walk for a longer distance and more sets.

820

Good training session. Glad to seee the farmer’s walks return. 110’s in each hand is damn heavy.