JW's Cacophonic Come back

Training Over 35 Lifter
341

Dateline Saturday: 4:57 am
Bench training

Squat warm up: 170x20
Bench Press: barx20, 135x12, 205x10, 2x255x5, 255x4, 255x3, 285x1, 225x9
Incline in the Smith: 3x205x8
Flat cable fly: 3x60x8 super set with incline cable fly: 60x8, 60x6, 60x2
JM in the Smith: 3x205x8
OH extensions: 3x180x4

I think I will stay at this point in my cycle for a few weeks. I had a passing thought about testing my bench max, Instead I raised my working sets a little bit. Ran out of gas late in the session. Still I was pretty happy with the training.

Dateline Sunday: 5:12 am
Back training

Key wouldn’t work again, so I rode home. I decided to install lighting in the wife’s closet. 2 trips to Lowes and 6 hours later it was done.

Dateline Sunday: 3:55 am
Conditioning

Barbell complex: 5 sets 5 reps each
Treadmill interval 8 minutes

My conditioning sucks out loud! These complexes kicked my ass. I was used up BEFORE I ran what little bit of interval I ran. Oh well, I have to put some more effort into my conditioning.

JW’s morning thought: He who crosses the ocean twice without washing is a dirty double crosser.

342

Good work on the bench and conditioning. Complexes suck, I really need to find someplace to add them in.

343

Dateline Tuesday, 3:59 am
Abbreviated back training

Squat warm up: 170x20
Kroc rows: 3x110x10
Lat pull down: 3x140x8 super set with face pulls: 3x110x8
Haney shrug 2x310x6 310x4

I’m going to change the krocs around some. After trying to do the reps with 110, I’ll do some sets with the 120’s. I’m hoping that will help attack the grip and the strength at the same time. There was a guy squatting in the power rack (amazing at 4:40 am as well) so I didn’t stick around for rack pulls. I think I’m going to put in some of the infamous Old Goat whip snatches… I need an exercise to hate. I also think I’m going to add some dumbbell snatches in as well…

I found out I am getting bigger in my upper body. We had a boiler inspection yesterday and usually I follow the inspector in the furnace for the fireside inspection and inside the pressure vessel for the water side inspection. I couldn’t get through the furnace door. I could get in when I weighed 290, and wasn’t lifting. Now my back has gotten so broad, and my shoulders are so wide I got stuck even with my arms over my head… Well that’s one dirty job i don’t have to do anymore…

JW’s morning thought: I understand there are three rules for writing a novel. Unfortunately, no one knows what they are.

344

The Power of the WHIP can not be denied!! Bench is looking solid JW…

345

i wish i could grow out of some of my undesired chores!

346

[quote]mjnewland wrote:
i wish i could grow out of some of my undesired chores![/quote]

x2

347

Nice work.
I wish I could grow out of some of my undesired clothes. Looks at body…grow you bitch.

348

Great gains! Krocks are awesome–the heavier the better. Keep up the good work.

349

Nice work in here. A 300lb floor press is great, congrats. Good work with the Krocs too.

350

Dateline Wednesday, 3:57 am

Bench assistance day

Squat warm up 170x20
Floor Press: bar x20, 135x12, 205x8, 255x5, 275x3, 2x305x1 (film at 11)
Hammer incline: 3x90x8
Cable X-over: 60x8, 70x6, 80x4
OH extensions: 2x180x8, 180x4

I don’t know if I’m don’t this right or not. I decided to do floor presses heavy as I could and step up the weight. 305 didn’t feel heavy, but it was a struggle getting it up. I almost tried 315, but I didn’t want to press my luck. Since I didn’t think I could do it I caught my fat ass on video accomplishing the feat. Please don’t laugh at blubber boy “wallering” (thats the southern spelling) on the gym floor… Since tonight is the daughter’s ballet night I’m hoping to go back to the gym for some more training. I cant decide if I want to bench some more and really blast out my chest and tri’s or work on smoking my back…

JW’s morning thought: Man does not live by words alone, despite the fact that sometimes he has to eat them.

351

Wow, nice work JW…impressed the hell out of me…

352

Good job! So what’s the verdict on the floor press? I’ve never tried it.

353

Thanks OG and Jack. I like the floor press. For some reason it really hits the tops of my chest hard. My arms hit about 1 1/2 inches above my sticking point. I may add some pin presses in to work on that.

354

Very impressive floor press JW, I notice the squat warmup seems to have bumped up a bit too. Great work.

355

Nice floor press, I’d need to call 911 if I tried that.

356

great work willy

357

Thanks for the vid. Wow! That was impressive.

358

That was sure a pretty lift from someone ugly strong. Simply outstanding.

359

Scotto, MJ, Ms Snap, thanks for the compliments. I have to admit 305 kinda ‘floored’ me too. Joe, I’ve watched your vid’s, no 911 calls for you, ever…Harry I dont know how strong I am, but I will always be ugly. I can only hope to be truly ‘ugly strong’

Dateline: Saturday 4:52 am
Bench Day

Squat Warm up 170x20
Bench press: barx20, 135x13, 205x8, 4x255x4, 2x285x1, 225x9
Incline in the Smith (the Man’s) machine:3x205x8
Flat cable fly 2x60x8, 60x6 super set with incline cable fly 60x8, 60x6, 60x5
JM in the Smith (the Man’s) machine: 205x8, 205x6, 205x4
Triceps push down: 180x10, 190x8, 205x6

I felt good about the training. I ran out of “JM press gas” while in the manly man Smith machine. I came back on the push downs by adding a few plates to the weight stack. My tris were fried by Saturday afternoon.

Dateline Sunday 5:04 am
Back training

Squat warm up: 170x20
Kroc row: 3x110x10, 3x125x4
Lat pull down: 3x140x8 super set with face pulls: 3x110x8
Whip snatch: 65x8, 75x8, 95x6
Rack pull: 225x8, 255x6, 295x3, 295x2, 295x1

I have been bored with my back workout so I shook some things up. I added the 125’s with the Krocs. Hell I thought the biggest DB’s in the gym were 120’s… Added the Old Goat’s whip snatch. I’m so embarrassed by how slow my bar speed was while doing the whips. 95 felt pretty light. My lifts had so ‘pop’. Tried to fry my back with rack pulls. Fried my hands instead… Left the gym and mt a guy that wants to buy a used machine center we have. Hopefully we can sell it and clear some warehouse space.

Dateline Monday: 4:02 am
Complex day

Barbell complexes: 5 sets varying reps each

I have been growing bored with my complexes so I switched them up… Well just a little bit… SLDL 155x5, Bent row: 155x5, SLDL 155x5, OHP 95x10 Squat in the MANLY Smith machine: 185x5. It killed me. Damn near threw up a lung… Change can be a good thing.

JW’s morning thought via Snoopy: Yesterday I was a dog. Today I’m a dog. Tomorrow I’ll probably still be a dog. Sigh! There’s so little hope for advancement.

360

yeah buddy!! whip snatches!!! how are your traps and upper back? Mine got wicked sore the first few times I did them…and 95 is F’n heavy too me!! Nice work all around.