3/25/18 - pillar squat + Hypertrophy push pull day 3
Pillar squats:
45x10
95x5
145x25 (legs were very crusty to start but grooved in nicely. Doms still present from Saturday’s workout. I thought about cutting back on weight or reps but powered through…glad I did.)
Hypertrophy push pull day 3:
DB press:
15x20
30x10
55x13
55x12
55x12
55x12 (added this set not sure there is enough push in this program weight up next time 60 is as big as we have )
Incline DB press:
50x12x3 weight up next time
OHP:
45x10
105x10
95x10
95x10 (I seem weaker with this now.)
Single arm land mine rows:
Bar + weight
45x15
70x15
70x15
Lat pulls:
Close:
140x10x2
Rev close:
140x10x2
SS: DB tri extension/ lat raises
30x15/ 20x12
40x15/ 20x15
40x17/ 20x10
End of program sets
Bonus work:
Prowlers +90
20yds, 20yds, 35 yds (legs were opened up and feeling good)
Land mine with v handle:
2 plates x10… 5 sets in between prowlers
Enjoying this supersquat addition legs are getting destroyed. I hope I can hold up under the stress.
Thx Mortdk! Your input is always appreciated. Rest currently is 45 seconds between sets and exercises. I may stretch it to 60 seconds between exercises but the time between sets is strict on a timer.
You know its funny you say that in strong. I don’t think I am strong at all. In my mind I’m still that skinny weak kid that could barely move the bar during football lifting sessions and that everyone laughed at for being the “weakest” guy in the field house.
Fast forward to now. I just started lifting and I think my numbers are border line meh strong. They are enough that I’m not embarrassed by them, but I don’t see them as strong. Strong for me will be when I can do a 3,4,5 in the same day!
Don’t get it wrong… I celebrate PRs and they are filled with excitement, but the whole reason I even started lifting is because once in my life I want to bench 3 plates.
That of course turned into a 3,4,5 goal. I’m thinking if I could OHP 2, bench 3, squat 4 (this I think will be the most difficult), and DL 5. I could die an accomplished lifter. If there are PRs beyond that for me it is all gravy.
I do want to lift as an older man 60-70+ and train these young bucks how to lift safely. It will be nice to have some film of myself doing what I am asking them to do…
Oh cool story. Yesterday one of the stronger seniors who had been seeking lifting advice ask if he could start lifting with us on a regular basis. Sure I said. If you miss three workouts don’t come back is my rule. Anyway, he shoef up. This kid is strong 380 bench, 430 squat. He doesn’t DL and never does any back work. He fell in with me yesterday and couldn’t finish the workout… missed reps, skipped a set. He was gassed.
I’m glad he is with us. I may be able to help him restore some shoulder mobility and get his shoulders back into the correct neutral position instead of the forward shift they are in now…
Bulgarian split squat:
30sx10
30x6 (something high inside rt leg strained not sure if squat volume or deadlifts or just a new exercise. Shut these dodwn)
Floor hip thrust:
135x12
205x12
205x12
SS glute Bridge arms in Bridge/ calf raise
135x12/ 90x20. X3
Crossgrove squat complex:
95x6. Leg feeling funky shut it down here
So if you are not familiar with this exercise it works like this. Select a weight on a barbell and you work through each exercise for 6 reps without setting the barbell down until all exercises are done.
Deadlift, RDL, back row, hang clean, front squat, OHP, back squat, good morning. Set the bar down.
Ideally you work 6 reps, rest 1 min, 5 reps, rest, 4, etc…1 rep done.
I got the first six reps then the rt leg was feeling funky so I just shut it down. Sweating like a pig…I love this exercise.
I would imagine that most of those big guys are now fat and weak as hell. I think you’re doing a damn good job taking care of yourself. But I have to say that I can relate, so I know that there’s no better motivation than being something nobody ever imagined you could be. Sounds cheesy but it’s true
So I get home tonight and my son says he wants to go back to 531. He doesn’t like the Hypertrophy program. He doesn’t think it is doing enough for him (I agree). He does want to keep the squats he likes that. So we crunched the numbers tonight set up a new 531 plan and will start with OHP tomorrow… hell yeah!
Oh we are gonna try to add some DB pressing on squat day…(3 days of pressing). Of course that means more back work too…
That was a very short period of hypertrophy. Thought it looked like a solid plan.
But the beauty of 5/3/1 is that after that initial first lift, you can do a lot of BB stuff afterwards.
Good luck with the new plan
Yes it is/was a solid plan. It was nice. We could be in and out even with the squat adding in under 1 hour. But hey he said dad this program sucks. I want to do 531 again…I should teach him to stick to a plan and learn from it once you start it…
And teach him to focus on different aspects of training. It’s good to have different phases. The hypertrophy phases generally give you a chance to rest your joints from the AMRAPs with a barbell.
Wide lat pulls: (dropped weight focused form and squeeze)
100x12
110x12x3
BB row:
155x12x4 weight up next time
Seated 1 arm cable row:
70x15
80x15
90x12
Arnold press standing:
30x12
30x12
30x8
SS DB hammer curls/ back flys
35x15/15
35x 10/12
35x8/10 gassed. Total time 45 minutes
Did some walking after and added farmers walks with trap bar
275x 50yds
225x50 yds x2
275x25 yds
Pinch plate walks: 25 plates x 1 lap (300ish yds) forearms were on fire
So after talking with my son about what we are doing (and against my desire) we stayed with the Hypertrophy program. He is enjoying the joint healing and learning to focus on rep quality and muscle mind connection. It’s a win win for us both. He learns to stick to a program and learn what it can teach. He lets his ligaments, tendons heal, and we dial in the diet…
Solid learning experience for us both him as an athlete/ lifter and me as a coach to keep the trainee focused on the process.
)
