C1/W2 333 Week
BW 195
MP’s
Warmup to 95
120 x 3
140 x 3
155 x 8
195 x 0
Dips
BW x 20
+45 x 10
+90 x 6
+90 x 5
BW x 15
BB Shrugs
135 x 10
185 x 10
225 x 10
275 x 5
Abs
My grip was MIA today and the 195 fail was stupid. I should never test for a max after doing my last set of 333’s. Video of said stupidity.
Great progress OP. Things are looking good.
Thanks JW. This place is getting so busy you must have pulled my log from page 3. Very much appreciate you stopping in.
C1/W3 Deadlifts 531
Foamroll on the blue beast.
Warmup to 225
240 x 5
270 x 3
300 x 5
Singles
315 x 1
325 x 1
345 x 1
365 x 1
385 x 0
Bent BB Rows
135 x 10
155 x 10
185 x 8
185 x 5
Hypers
Sitting Calves
Chins BW x 7 x 4
Been painting the last couple of days - oil based trim. That crap combined with the turpentine fumes really messes with my sleep. Wondering why the job is coming out psychedelia as well. Oh well.
It was nice pulling 365 today. Only 40lbs to a PR.
Will try to catch up on everyone’s logs today. After some more painting…
Really work the reps on squats.
Also its nice to hit depth every time but sometimes its okay to be a little high as long as you keep a feel for where true depth is.
If you touched the safety bars where you have them set, I think you’d be at the proper depth. Some people don’t like that because touching the safeties throws their rhythm off. I like it because it addition to the depth thing, I can tell I’m off kilter because one side will touch first instead of both (almost) simultaneously.
But I don’t have the benefit of being able to video my lifts, plus my squat sucks. So take my comments fwiw.
I envy your bench. And at 195 lbs, are you pretty close to a BW OHP?
[quote]JoeGood wrote:
Really work the reps on squats.
Also its nice to hit depth every time but sometimes its okay to be a little high as long as you keep a feel for where true depth is.[/quote]
Good advice Joe. Thanks
I’ve reserved Week 2 in the program for higher rep work and do heavy singles on weeks 1 and 3. Just an experiment for now. As for depth, it’s a work in progress.
[quote]punnyguy wrote:
If you touched the safety bars where you have them set, I think you’d be at the proper depth. Some people don’t like that because touching the safeties throws their rhythm off. I like it because it addition to the depth thing, I can tell I’m off kilter because one side will touch first instead of both (almost) simultaneously.
But I don’t have the benefit of being able to video my lifts, plus my squat sucks. So take my comments fwiw.
I envy your bench. And at 195 lbs, are you pretty close to a BW OHP?[/quote]
Hey Punnydude - I checked your log and you don’t live up to your handle. Thanks for wandering in.
Yeah, I intentionally set the bar at or below parallel as the measuring stick. Don’t like to bang them, but when I do it doesn’t throw me off too much. I like to feel a little bounce at the bottom tho. Now that my ITB’s are healed I can get more aggressive going down. My "squat thought is usually to dive bomb to the bottom, but it rarely happens.
I finally got a new Samsung 4G phone with a decent camera on it, so hoping the video helps my lifts. It’s just hard to find a stable place to mount it.
yep - love those bodyweight overhead presses. I’ve fallen a little behind, but it won’t be long.
C1/W3 531 Bench
Warmup to 185
220 x 5
245 x 3
275 x 4.5
Singles
300 x 1 x 3
Finisher
225 x 10
Dips
BW x 15
+45 x 10
+70 x 6
BW x 15
Ab Wheel
15 x 3
Smith Inclines
Some by some - I really don’t like the smith mach
Krocs
75 x 10
85 x 10 x 2
Called it a night, wasn’t feeling it.
I was expecting to get 5 easy reps @ 275 and had to bail on the 5th. It went half way up and couldn’t lock it without my butt coming up. So down it came on the safety bars. First time I’ve done that. Thank God the cheap bars work.
Chalking it up to paint fumes. That shit has kryptonite mixed in. Note to self, paint on deload weeks.
So you are THE “Oldman Powers”
Lookin solid sir.
[quote]DixiesFinest wrote:
So you are THE “Oldman Powers”
Lookin solid sir.[/quote]
Thanks dude - I’m work’in on it.
LOL - There be old men here with powers much greater than I, but me son and his best friend bestowed the title on me after I pinned them both simultaneously in a serious wrestle’in match. They were 21 at the time.
BTW - Pete don’t qualify for old yet. He’ll be old after his kids are all growed up. That be what makes ya old.
Wait…I thought kids “growing” up was what made you old…if not, I’m screwed!! Nice bench work, its coming along , man.
So what qualifies us for old??? You seem to be doing ok with your lifting for an old man lol!!!
[quote]Oldman Powers wrote:
C1/W3 531 Bench
Warmup to 185
220 x 5
245 x 3
275 x 4.5
Singles
300 x 1 x 3
Finisher
225 x 10
Dips
BW x 15
+45 x 10
+70 x 6
BW x 15
Ab Wheel
15 x 3
Smith Inclines
Some by some - I really don’t like the smith mach
Krocs
75 x 10
85 x 10 x 2
Called it a night, wasn’t feeling it.
I was expecting to get 5 easy reps @ 275 and had to bail on the 5th. It went half way up and couldn’t lock it without my butt coming up. So down it came on the safety bars. First time I’ve done that. Thank God the cheap bars work.
Chalking it up to paint fumes. That shit has kryptonite mixed in. Note to self, paint on deload weeks.[/quote]
For not ‘feeling it’ you had a damn big night. I’m thinking youve got way more than one PR inside you.
Thats a big damn day for not feeling it.
[quote]Mylissa1 wrote:
So what qualifies us for old??? You seem to be doing ok with your lifting for an old man lol!!! [/quote]
Up to you I spose. I wear my old with pride. I’ve earned the right to be old.
It’s nice to feel much younger than old tho. Thanks for stopping in Mylissa.
Old and proud yo!
[quote]OldGoat wrote:
Wait…I thought kids “growing” up was what made you old…if not, I’m screwed!! Nice bench work, its coming along , man.
[/quote]
That would be called “getting older” IMHO. Age isn’t the measure, kids are. Some kids don’t make you old, others do. My son helped me earn my old badge. Since we both survived, we are stronger. LOL.
Wow, good lifts man! Hope when I get “old” I can do as much. As noted by others, quite a night for someone not feeling it. Watching with interest…
531 Week C1/W3 Squat Day
Warmup to 185
230 x 5
265 x 3
295 x 5 Video for depth
Finishers
325 x 1
315 x 1
315 x 2 x 2
245 x 10
Calves - 8 plates
Good Mornings
135 x 10
165 x 10
185 x 8
Chins
BW x 10
BW x 8
BW x 7
BW x 5
This week haven’t been feeling great. Didn’t feel like working out. Multiple infections - Immune system is challenged. Probably stress from travel, getting ready to move. blah blah blah.
Time to man up. Found a great PL gym in town and joined. Even has an Oly area. Don’t know why it took me so long to find the place. It’s fricken beautiful. Now I feel like a new man.
Junny how a change of venue can do that for you. Nice squatting “THE Oldman Powers”
It’s dirty, smells funky, and loud. As I walked in the sun came out and birds were chirping. Made me all weepy.
If I had to vote today, Harry (Hel320) would have my vote for having the greatest old man powers. As a mild mannered 57? year old mail deliverer, he is scary strong. I’m sure he also picked up Ninja skillz somewhere on the journey. As a Federal employee, he may be called into covert action at any time.