Lunch-Hour Log

Training Over 35 Lifter
201

[quote]1Geech wrote:
Sunday, 29 June 2008

Power clean:
50 x 5 reps, 60 x 3 reps, 2 x 70 x 3 reps, 60 x 3 reps, 50 x 3 reps
Dips / Chins:
BW x 54 dip reps, BW x 50 chin reps (alternating sets; dips in 5 sets after 16 minutes, chins in 11 sets after 37 minutes)
Wrist roller:
4 x 12.5 (pronate grip only)

Right now I am pretty weary – no rest day since last weekend --, and looking forward to getting on the plane on Friday and then having the weekend off. Trying out some different stuff will keep me motivated until then, and I will back off on the weights on ‘regular’ movements.

This afternoon I went to a different branch of my gym chain, as mine is closed on Sunday. I like it warm when training, but this approximated an airless greenhouse devoid of the green. Seemed to be filled with models and dancers (m / f), several of whom thought nothing of walking right in front of me, or just to the side, while I was doing PCs.

Half wanted to clock one between the earphones with a flying barbell, but sensed that I would be defined as the guilty party doing an exercise so odd. Couldn’t really concentrate as a result, and was rather tired from the start anyway.

Hats off to the fellows who do high-rep dips and chins. The station where I did them was really too shallow for me to work in comfortably since I was not using the weight assistance platter, or whatever it is called; but no excuses: These were tough for me.

Frankly, I did not much like them, either, and can still feel them in an unpleasant way in one shoulder and my elbows. Still, it was an eye-opener for me to see how much room for improvement there is with my chins.[/quote]

50 reps of dips and chins is rough going no matter who you are. Nice job getting it done, Big G.

202

I hate gym members who have no respect for anyone. Your body aching after that workout? Tried that kind of pullup workout once and was surprised my forearms ached the most the next day.

203

I’ll take that gladly from someone who measures that stuff in terms of seconds, Skid (for those who might have missed it:
5x5 5 sec rest
3x5 10 sec rest
2x5 20 sec rest). Aching is right on, Eco, but in a good way. Shoulder and elbows are okay, so I guess I will have to do it again!

30 June 2008

Squat:
70 x 12 reps, 110 x 7 reps, 125 x 5 reps, 127.5 x 4 reps
Lunge:
4 x BW x 15 reps
Pull-through:
4 sets x various weight x 15-20 reps

The squat rack was still there today, for some unexplained reason, so I could not resist getting in an abbreviated session, especially as I am beginning to get the feel for the new depth.

I got so caught up in the regular lunges I forgot to try any alternatives except with the bar on my back, but found that too much for keeping good form at present; so I stuck with the BW movement. These are great (what a newbie, at my age)!

Pull-throughs were again more experimental; only on the last set on a different (floor level) pulley system did I feel that I was getting my hamstrings really involved; but only having a mountaineering rope available to pull on was killing my hands. I’ve ordered the EliteFTS pull-through handle to pick up in the States: I hope it works as good as it looks.

204

[quote]1Geech wrote:
I’ll take that gladly from someone who measures that stuff in terms of seconds, Skid (for those who might have missed it:
5x5 5 sec rest
3x5 10 sec rest
2x5 20 sec rest). Aching is right on, Eco, but in a good way. Shoulder and elbows are okay, so I guess I will have to do it again!

30 June 2008

Squat:
70 x 12 reps, 110 x 7 reps, 125 x 5 reps, 127.5 x 4 reps
Lunge:
4 x BW x 15 reps
Pull-through:
4 sets x various weight x 15-20 reps

The squat rack was still there today, for some unexplained reason, so I could not resist getting in an abbreviated session, especially as I am beginning to get the feel for the new depth.

I got so caught up in the regular lunges I forgot to try any alternatives except with the bar on my back, but found that too much for keeping good form at present; so I stuck with the BW movement. These are great (what a newbie, at my age)!

Pull-throughs were again more experimental; only on the last set on a different (floor level) pulley system did I feel that I was getting my hamstrings really involved; but only having a mountaineering rope available to pull on was killing my hands. I’ve ordered the EliteFTS pull-through handle to pick up in the States: I hope it works as good as it looks.[/quote]

Geech - I keep looking for a way to repay you for those “sandbagging” remarks but I just can’t anything to pick on… Lookin’ good as usual! - Especially trying different stuff.

I do find lunges holding dbs instead of the barbell a good way to add the weight while being easier to hold form.

205

Thanks for the tip, Soldog. I will probably keep to BW a few more times as I get settled into proper stride length. I am still a little wobbly and missing my mark at times.

206

[quote]1Geech wrote:
I’ll take that gladly from someone who measures that stuff in terms of seconds, Skid (for those who might have missed it:
5x5 5 sec rest
3x5 10 sec rest
2x5 20 sec rest). Aching is right on, Eco, but in a good way. Shoulder and elbows are okay, so I guess I will have to do it again!

30 June 2008

Squat:
70 x 12 reps, 110 x 7 reps, 125 x 5 reps, 127.5 x 4 reps
Lunge:
4 x BW x 15 reps
Pull-through:
4 sets x various weight x 15-20 reps

The squat rack was still there today, for some unexplained reason, so I could not resist getting in an abbreviated session, especially as I am beginning to get the feel for the new depth.

I got so caught up in the regular lunges I forgot to try any alternatives except with the bar on my back, but found that too much for keeping good form at present; so I stuck with the BW movement. These are great (what a newbie, at my age)!

Pull-throughs were again more experimental; only on the last set on a different (floor level) pulley system did I feel that I was getting my hamstrings really involved; but only having a mountaineering rope available to pull on was killing my hands. I’ve ordered the EliteFTS pull-through handle to pick up in the States: I hope it works as good as it looks.[/quote]

Sometimes you can snag a couple of ankle cuffs (or whatever they call them)and just put 'em around he wrists or use a D-handle and two-hand it. Not optimal but it works without torquing the wrists, unlike the rope.

207

1 July 2008

Bench press:
70 x 15 reps, 100 x 6 reps, 100 x 7 reps, 100 x 8 reps
Face pull:
3 sets x different weights x 12-20 reps
Hanging straight leg raise:
BW x 10 reps
Standing cable crunch:
3 sets x different weights x 10-20 reps

I decided to do some rep work on the bench and also moved my hands out wider still on the bar. The rep increases across the work sets reflected my increasing comfort with the different position along with getting more familiar with what felt like the ‘last’ rep; I definitely had chest working at the basis of the movement.

Face pulls were not as comfortable on my hands with the (only) mountaineering-type rope available as with the thick triceps rope I used at the other gym. Glad I ordered one along with the pull-through handle the other day. I really like the standing ab work, too, and will be able to use the triceps rope for that, too.

208

2 July 2008

Press:
50 x 5 reps, 60 x 5 reps, 2 x 65 x 4 reps (1st rep from floor)
Barbell row:
3 x 100 x 6 reps
Pull-up:
4 x BW x 6 reps

Hadn’t done pull-ups in a while.

209

[quote]1Geech wrote:
2 July 2008

Press:
50 x 5 reps, 60 x 5 reps, 2 x 65 x 4 reps (1st rep from floor)
Barbell row:
3 x 100 x 6 reps
Pull-up:
4 x BW x 6 reps

Hadn’t done pull-ups in a while.[/quote]

Those are some really strong rows Geech! And a great effort for not having done the pullups for a while. Certainly better than my efforts.

210

[quote]daddyzombie wrote:
1Geech wrote:
2 July 2008

Press:
50 x 5 reps, 60 x 5 reps, 2 x 65 x 4 reps (1st rep from floor)
Barbell row:
3 x 100 x 6 reps
Pull-up:
4 x BW x 6 reps

Hadn’t done pull-ups in a while.

Those are some really strong rows Geech! And a great effort for not having done the pullups for a while. Certainly better than my efforts.

[/quote]

Damn straight thats good rowing, whats more impressive to me is that your rowing actually seems close to being in balance with your bench judging by your bench workout a couple of posts ago.

For me my BO Row is only around 80% of my bench. Something I need to work on, kudos to you.

Burnesy

211

Thanks, fellows. Rows haven’t budged up in weight in a while, though, so I need to take a look at what I am doing.

3 July 2008

Power clean:
50 x 5 reps, 60 x 5 reps, 70 x 3 reps, 2 x 80 x 2 reps, 70 x 3 reps
Front squat:
50 x 10 reps, 60 x 10 reps, 70 x 10 reps
Lunge:
3 x BW x 15 reps
Pull-through:
3 x various weight x 15-20 reps
Standing cable crunch:
3 x various weight x 10-20 reps

Last day before leaving for vacation, took my time in the gym, paid for it with staying even later at work to get things off my desk.

I have always front-squatted with the cross-arm grip; decided to start doing it with a clean grip. Boy did that make clear a real need for more wrist (especially) and shoulder flexibility. I am concerned about how long this will take before I can do enough weight to benefit my legs with the movement: Maybe the solution is to up the weight and lower the reps for work sets, perhaps with shorter rest periods, while continuing to work lighter on flexibility.

That’s it for now, time to pack: I will check in on everyone’s logs when I can, and start anew in August. Have a good holiday weekend!

212

[quote]1Geech wrote:
That’s it for now, time to pack: I will check in on everyone’s logs when I can, and start anew in August. Have a good holiday weekend!
[/quote]

Safe traveling Geech!

213

[quote]1Geech wrote:
Thanks, fellows. Rows haven’t budged up in weight in a while, though, so I need to take a look at what I am doing.

3 July 2008

Power clean:
50 x 5 reps, 60 x 5 reps, 70 x 3 reps, 2 x 80 x 2 reps, 70 x 3 reps
Front squat:
50 x 10 reps, 60 x 10 reps, 70 x 10 reps
Lunge:
3 x BW x 15 reps
Pull-through:
3 x various weight x 15-20 reps
Standing cable crunch:
3 x various weight x 10-20 reps

Last day before leaving for vacation, took my time in the gym, paid for it with staying even later at work to get things off my desk.

I have always front-squatted with the cross-arm grip; decided to start doing it with a clean grip. Boy did that make clear a real need for more wrist (especially) and shoulder flexibility. I am concerned about how long this will take before I can do enough weight to benefit my legs with the movement: Maybe the solution is to up the weight and lower the reps for work sets, perhaps with shorter rest periods, while continuing to work lighter on flexibility.

That’s it for now, time to pack: I will check in on everyone’s logs when I can, and start anew in August. Have a good holiday weekend!
[/quote]

I find the front squat difficult to do in higher than three reps. The solution for me has been to do multiple sets of 3-5 reps and no more. My form breaks down too much for the movement to be of any use past that. Pile on the weight for those 3 reps and do at least 3 sets and it’s as good as any other movement fo strength and growth.

214

Enjoy the break. Catch you when you get back.

215

So, did you enjoy your vacation? Probably ate all kinds of bad stuff, lounged around. Glad you made it back.

216

Had a great time, Hel, thanks. I will report when we’re back, as now we are on the way to another week off! I’ll just say I think I earned all those wild Georgia (an origin that needs to be made clear these days) shrimp I ate! Fried, boiled, salad, bisque …

217

glad to see you back