Mathineer's Log

Training Over 35 Lifter
541

12/6/09 (no weigh)

Bike 7 miles. Race to Salina 273.6 to go.

Foam, stretches
Warmups: 1 leg leg extensions + 1 leg curls some x some

Squats (p 12) 140/10 160/8 180/6 200/5 215/2/2/2/2/2/2/2/2 (16)

19" box squats 140/7/7/6
SLDL 180/8/8/7
1 leg calf raise 90/8/8/7
crunches 0/19/19/18

DL 200/6/6/6
step up 2x10/8/8/8

Wrapped my knees w/ ace bandages today. At least it helps keep them warm, and maybe stimulate more synovial fluid to lubricate the joint. Hmm, that sounds dirty. Thinking about getting some Inzer wraps and a belt. I’m thinking just a cheap belt oughta be good enuff for me.

Thanks for stopping by OG, Harry, MCL, and Strick. I’ve had a tough time getting my ohp much beyond 120. I think my 1 rep max is something like 125 or maybe 130. This program seems to be getting me there. Although it is slow, if I can continue to increase at the same rate (trying damn hard to avoid invoking calculus into the conversation here), I could put on as much as 50 lbs in a year (on the lift, not muscle). Big if, that!

542

I wouldn’t cheap out on the belt. Get a good-quality 13mm lever or buckle powerlifting belt. inzer, toro, bob’s belts, APT, spud inc., and others all make great belts. If you go for an Inzer, you might want to shop around, as others who resell Inzer will have lower prices than buying direct.

I use double single-ply knee and elbow sleeves to keep my joints warm now. No real carryover. Wraps will give you support, but from everything I’ve seen, they’re tight as hell, and you usually need someone else to do the wrapping if you want them done right (nobody on my team wraps their own knees, and they all want them off immediately after a lift, they’re so tight).

543

[quote]mathineer wrote:
12/6/09 (no weigh)

Bike 7 miles. Race to Salina 273.6 to go.

Foam, stretches
Warmups: 1 leg leg extensions + 1 leg curls some x some

Squats (p 12) 140/10 160/8 180/6 200/5 215/2/2/2/2/2/2/2/2 (16)

19" box squats 140/7/7/6
SLDL 180/8/8/7
1 leg calf raise 90/8/8/7
crunches 0/19/19/18

DL 200/6/6/6
step up 2x10/8/8/8

Wrapped my knees w/ ace bandages today. At least it helps keep them warm, and maybe stimulate more synovial fluid to lubricate the joint. Hmm, that sounds dirty. Thinking about getting some Inzer wraps and a belt. I’m thinking just a cheap belt oughta be good enuff for me.

Thanks for stopping by OG, Harry, MCL, and Strick. I’ve had a tough time getting my ohp much beyond 120. I think my 1 rep max is something like 125 or maybe 130. This program seems to be getting me there. Although it is slow, if I can continue to increase at the same rate (trying damn hard to avoid invoking calculus into the conversation here), I could put on as much as 50 lbs in a year (on the lift, not muscle). Big if, that![/quote]

Gotta agree with mcl. The Inzer sleeves are great. I think my knee sleeves are a tad too tight, but they do keep the knee warm and snug.
As for a belt, you can go cheap, but it is worth a few extra $$, assuming it is laying around, to get a good one. I got the Inzer lever and LOVE it. I went with the 10mm, and it does the job. I am hoping that the time comes when I need to upgrade to the 13mm, but the 10mm is more than sufficient right now.

Oh, and thank you for steering clear of the calculus. It’s been 20 years and gave me headaches even then.

544

12/8/09

Bench 120/10 140/8 160/6 180/5 190/3/3/3/3/2/2/2/2 (20)
Bent Row 120/10 140/8 160/6 180/5 190/3/3/3/3/2/2/2/2 (20)

Bench 160/8/8/7
one arm DB row 160/8/8/7
Ab Roll 0/12/12/11

And then my wife took me out for a birfday dinner (it’s tomorrow, but at my age who the f cares?)

Yesterday was a rest day.

Thought I might go with this belt http://www.prowriststraps.com/inc/sdetail/124809

Still might get light weight wraps for the knees. That way I can adjust how tight they are. I did try a sleeve (not a good ome) a while back, and it hurt like hell. I couldn’t even walk in it. These are the straps I’m thinking of http://www.prowriststraps.com/inc/sdetail/5747

I have a sleeve for my elbow. Had it for a while (speaking of which, it’s about due for a wash…)

545

Hey Happy Birthday!!!
lots of good stuff going on as usual

thanks for explaining the knee issues, and lordy thank you for sparing the calculus

546

Happy birthday, Math!!
Great work!

547

Happy B-Day! Can’t help on the belt and wraps. I like my 13 mm Inzer lever belt, but its the only one I’ve ever used. I have heard, however, that prongs on the belt can be a PITA getting it on and off. ASomething to consider.

548

[quote]jjackkrash wrote:
Happy B-Day! Can’t help on the belt and wraps. I like my 13 mm Inzer lever belt, but its the only one I’ve ever used. I have heard, however, that prongs on the belt can be a PITA getting it on and off. ASomething to consider.[/quote]

That was my experience. God willing, I will never use a pronged belt again!

549

Happy birthday you old fart! Which makes me a, oh-oh. Question, and don’t every one jump. Why do you want a belt and what do you think it’ll do for you?

550

[quote]hel320 wrote:
Happy birthday you old fart! Which makes me a, oh-oh. Question, and don’t every one jump. Why do you want a belt and what do you think it’ll do for you?[/quote]

Hel, in my case, I was told to use one by my Doc…because of my spondy. Some folks don’t think it helps protect the back, some do. Obviously, my doc does.

Outside of the “protection” angle, I think folks use them because 1) it gives them a greater sense of stability (real or perceived) from having it tightened against you, in theory, adding support and, hence, confidence. Downside to this is folks might get sloppy, expecting the belt to make up for bad form. 2) Most people will tell you that having a belt on is worth a few more #s. It is true with me. But I can’t honestly tell you if that is true simply because I feel more confident/safer lifting heavy with the belts support (allowing me to let loose and really go after it) or if it is because it allows you to press out against the belt, increasing internal pressure and stability (tightening the body), which is what some claim.

Keep in mind, this is from someone who is trying to reach novice status.

551

Happy BDay Math!! Keep up the great work!

552

Happy Birthday Kevin! Hope you had a good beer or three…

553

12/9/09

overhead press 45/10 65/8 85/6 105/5 120/3/3/3/3/2/2/2/2 (20)

EZ curl 35/8 55/8 75/8 90/6/6/6
overhead press 100/6/6/6
plank 0/50s/45/45

lateral raise 2x40/8/8/8
bent lateral 2x40/8/8/8
DB shrugs 2x75/8/8/8

Thanks for all the happy birthday wishes!

Hel - Just looking for a little extra lower back support on the heavier lifts (deads, squats, and millies) from the belt. I probably didn’t get the correct one. I looked longingly at the lever belt Inzer, but it was a lot more expensive, and it didn’t taper down in the front - where would all this beer belly go, I wondered?

And yes, I did have a few pints tonight!

554

Nice workout…and celebrating!

555

12/10/09

Warmups:
1 leg leg extension 25/10/10
1 leg curl 25/10/10
bodyweight squats 10/10

Squat to pin 12 140/10 160/8 180/6 200/5 215/3/3/3/3/2/2/2/2 (20)

squat to 19" box 140/7/7/7
SLDL 180/8/8/8
1 leg calf raise 90/8/8/8
crunches 19/19/19

DL 200/7/6/6
stepup 2x15/6/6/6

556

12/11/09

Bench 120/10 140/8 160/6 180/5 190/3/3/3/3/3/2/2/2 (21)
Bent Row 120/10 140/8 160/6 180/5 190/3/3/3/3/3/2/2/2 (21)

Bench 160/8/8/8
one arm DB row 80/8/8/8
Ab Roll 0/12/12/12

557

Math, do you workout 6 days a week? Looking back over the past couple of pages, I only see 1 day not accounted for… Great work.

558

12/12/09

Foam, Mobility, YTWL, Reverse Hypers

Overhead press 45/10 65/8 85/6 105/5 120/3/3/3/3/3/2/2/1/2 (counting 21)

EZ curl 40/8 60/8 80/6 90/7/6/6
overhead press 100/7/6/6
plank 0/50s/50s/45s

clean and press 65/5/5/5

Later that same day…

overhead pin press (p20) 45/10 75/5 100/5 110/3 120/2 130/2 140/1/1/1 (about hairline)

BB shrug 95/8 135/6 155/6/6 175/6/6

lateral raise 2x20/8 2x30/8 2x40/6
bent lateral 2x20/8 2x30/8 2x40/6

I missed the last set of 2 on the ME ohps, so I rested a bit and made it on the next try. Stalled out about halfway up. I remembered reading on The Charming Albino’s thread about working heavy on the top end, so I added some overhead pin presses later in the day. I probably ought to take some videos and solicit Professor Meat’s advice on how to move ahead on the ohps.

Strick - I’ve been doing a 3 way split for several weeks now. I don’t plan rest days, but occasionaly take one. The last couple of weeks I think I’ve taken Monday off.

559

Math- Nice work…I could never do laterals with 40…my shoulders would rip off my body…and an armless goat ain’t pretty. I see some planks tucked in there.nicely done …great exercise…it still amazes me that you do the volume you do I counted 85 reps of pressing…enjoy the day.

560

[quote]OldGoat wrote:
Math- Nice work…I could never do laterals with 40…my shoulders would rip off my body…and an armless goat ain’t pretty. I see some planks tucked in there.nicely done …great exercise…it still amazes me that you do the volume you do I counted 85 reps of pressing…enjoy the day.[/quote]

Senor Goat. Henceforth I shall consider you “armed” and dangerous!

Thanks for stopping by.