Energy Systems Work
3 x 1 mile walk at work
4 x (20 pushups, 15 Ab Rolls, 10 ea Step Ups, 10 MBOH*)
Treadmill 1 mile w/intervals to 14% grade at 3 mph
Not very exciting, but got the heart pumpin’ and worked up a good sweat.
Whatever it takes!
Something to get my heart pumpin’ is what I need as well…
Session #4
A1 Overhead Press 45/5 75/5 105/5/5/5
A2 1 Leg Calf Raise 35/8 60/8 95/5/5/5
B Deadlift 185/5 225/5 260/5/5/5
C1 Bench Press 115/5 155/5 175/3/3/3
C2 Pendlay Row 120/5 150/5 175/3/3/3
D Squat 120/5 160/5 180/3/3/3
E1 Chins 0/5/5/5
E2 Dips 0/5/5/5
F1 Squat 120/8/8/8/8/8
F2 Romanian Deadlift 120/8/8/8/8/8
The F sets were for some “energy systems” work. I was planning on doing 8x8, but my wife got home with supper (thank God!).
[quote]mathineer wrote:
…
F1 Squat 120/8/8/8/8/8
F2 Romanian Deadlift 120/8/8/8/8/8
The F sets were for some “energy systems” work. I was planning on doing 8x8, but my wife got home with supper (thank God!).[/quote]
Too funny! nice session math!
[quote]soldog wrote:
mathineer wrote:
…
F1 Squat 120/8/8/8/8/8
F2 Romanian Deadlift 120/8/8/8/8/8
The F sets were for some “energy systems” work. I was planning on doing 8x8, but my wife got home with supper (thank God!).
Too funny! nice session math![/quote]
I stop being antagonistic when supper is ready.
Nice work Math
kmc
Session #5
A Squat 120/5 160/5 190/5/5/5
B1 Bench 120/5 160/5 180/5/5/5
B2 Pendlay Row 120/5 160/5 180/5/5/5
C Deadlift 185/5 225/5 250/3 260/3/3
D1 Overhead Press 45/5 80/5 105/3/3/3
D2 1 Leg Calf Raise 35/8 60/8 95/5/5/5
E1 Chins 0/5/5/5
E2 Dips 0/5/5/5
I tooks vids today of the Bench, Row, Squat, and DL. I’ll probably put them on my profile when I have time for those of you with nothing better to do. 
Nice work Math- I’m not familiar with what program you’re doing, but the weights keep going up!
Did a 9 mile hike today. I need to get some endurance work in if I’m going to make it to Colorado for a climbing trip this year (and I do want to make it). Then I took a nappie. Wiped my tired old ass right out! But I’m feeling much better now…
LS - my “program” is just using the 5x5 format on a few basic lifts and trying to keep increasing the weight. I start out a little low, and try to get a run going - increasing the weight by 5-10 lbs every other session. To keep from burning out, I try to alternate 3x5 at working weight with 3x3. So I’ll do 3x5 on Bench, Row, and Squat, and 3x3 on MP, Calf Raise, and DL, then the next session reverse the 3x5 and 3x3 with 2 warmup sets of 5 for each exercise. That’s the kind of crap that appeals to a mathineer… I start out lower than I’m capable of so that I can keep making progress from session to session before I stall out. Loosely based on Madcow, Stronlifts, etc
Here’s a better Madcow page
Thanks for the links…
That sounds like a great program to me. When I started my 5x5 on bench, I intentionally started low as well. In fact, too low. But it did get me a head of steam for breaking through 300.
Thanks for the links. Was reading your thread when I came across them. Careful hiking around Colorado. There’s wild dogs up in them mountains.
Session #6
A Deadlift 135/5 185/5 205/5 225/5 245/5
B1 Overhead Press 45/5 85/5 110/5/5/5
B2 1 Leg Calf Raise 35/8 60/8 100/5/5/5
C Squat 120/5 160/5 190/3/3/3
D1 Bench 120/5 160/5 180/3/3/3
D2 Pendlay Row 120/5 150/5 170/3/3/3
E1 Chins 0/5/5/5
E2 Dips 0/5/5/5
My lower back felt a little off, and I know my form has been sub-par on the deadlifts. So, I backed off on the weight and concentrated on form - mainly pushing through my heels. I’m not happy with the form on the Pendlays either, so I backed the weight off on those too. No sense pushing the weight if the form isn’t right. I’ll just hurt myself, and nobody will be impressed anyway.
Hel - thanks for the warning about those wild dogs. I’ll be on the lookout for wild dogs, especially those wearing hats!
The rare hat wearing wild dog of colorado is known to be amenable to a good brewpub beer…
what part of colorado are you thinking of visiting?
Math looking solid,
good move on the deads, If My back starts to round I lower the weight.
kmc
Session #7
A1 Bench 120/5 155/5 185/5/5/5
A2 Row 120/5 150/5 170/5 175/5/5
B Squat 120/5 160/5 190/5 200/5/5
C1 Overhead Press 45/5 85/5 110/3/3/3
C2 1 Leg Calf Raise 35/8 70/8 100/4/4/4
D Deadlift 135/5 185/5 205/3 225/3 245/3
Skipped the chins and dips. Wife wanted to go out for a burger and beer. I was SO there.
Took it easy again on the deads, and focused on pushing with the legs instead of pulling with the back.
Dog - I don’t know where in Colorado yet. Probably either Front Range to pick up some Fourteeners I’ve missed, or maybe the Sangres. I still need to do Shavano and Tebeguache, and Holy Cross. Just don’t know yet.
KMC - I don’t think I’m rounding the lower back, although I might be. I am sure though that I was lifting too much with my back and not enough with my legs.
Anyway, at 55 and with arthritis in at least 3 joints (those are the officially diagnosed ones), I am really happy to just be able to lift more than I weigh in several major lifts. I think I have a few more PRs in me if I don’t do anything too stupid!
It’s easy enough if you fly through Denver and drive out I-70, Tommyknocker’s is right there in Idahoe Springs or lots of other options. PM me if we can work it out timing wise whenever you decide your plans.
Math… your doing great
those are big numbers.
Dog did you say idaho springs… that is some tall little hills out there,
went there on a day off, last summer, while in Denver.
kmc
[quote]kmcnyc wrote:
Math… your doing great
those are big numbers.
Dog did you say idaho springs… that is some tall little hills out there,
went there on a day off, last summer, while in Denver.
kmc[/quote]
Yeah - not where I live but it is home to a good brewpub.
Session 8
A1 Overhead Press 45/5 85/5 105/5 115/3/4
A2 1 Leg Calf Raise 35/8 70/8 100/5/5/5
B Deadlift 135/5 185/5 215/5 245/5 255/5
C1 Bench 120/5 160/5 195/3/3/3
C2 Row 120/5 160/5 170/3 175/3 180/3
D Squat 115/5 165/5 185/3/3/3
E1 Chins 0/5/5/5
E2 Dips 0/5/5/5
Time to go fire up the grill, pop open a brew, and savor the fact that I don’t have to work this fuggin weekend!