More I learn Less I know

Training Over 35 Lifter
881

Turned 53 last week and I actually had my sweet grandfather pass away on my birthday. I say this with a grin because it was a joyful passing if there is such a thing, and for me to have a granddad at my age is saying something. He went out fishing on my Dads boat at 94. I was there.

So to celebrate both, I hit a couple of PR’s of late.

Just finished a 5/3/1 week and logged a couple.

Bench 315 x 3
Squat today 335 x 5 - nice and deep.
Deads are still hanging around in the low 4’s. Looking for them to come up soon.
Strict Mili’s of 185 x 3 today. Couldn’t get the last 1/4 of the 4th.

All in all, I’ll take it. Just happy to be healthy and doing what I love.
Still a 190lb’r.

Peace…

882

Strong work, and fantastic log.

I’m sorry to hear about the loss, but it sounds like a peaceful way to part, and a long life lived.

883

My condolences.

884

Thanks guys. I told myself I’d start posting in my log once I hit some PR’s again. Log was getting pretty stale.
Guess I better get busy.

885

What program are you running? I’ve been thinking about switching over to something based on Prilepin’s table instead of 5/3/1.

(I’m still not sure how you spell “Prilepin” I’ve seen it spelled so many different ways.)

886

Jack - I really like the concept of Prilepin’s table and have been tempted to try and build a program around it. I’m still running 5/3/1. I’ve recently found that backing off a little on accessories is helping the main lifts. I think I’ve been going at them too hard, i.e. sets to failure or simply too much weight.

Deload week

Just farted around to get the blood flowing.
Machine pull downs, rows, a little cardio on the hamster wheel, foam roll, mobility stuff.

I’m getting the itch to start sprinting workouts again.

887

Nice post about your grandfather OP. Very wise you are.

Remember to start very, very slow if you start sprinting -hamstrings are delicate creatures that need tender loving care.

888

Hi Punnydude - Nice to have you drop by. Yeah, I figure it will take me a year to build up and learn to sprint again - factoring in various pulls and strains along the way. I’m targeting a meet in February so I don’t want to risk anything till after.

Deload Week:
Basic foam roll/mobility
Pull Throughs/Kettlebell swings
Rotator Cuff stuff
Ab Wheel

Gym has new TRX gear - I’m going to get trained on it for deload weeks.

889

5’s week

Deadlifts:
Bar x some
135 x 10
185 x 5

245 x 5
285 x 5
325 x 6
325 x 5
325 x 3

Calves
Ab Roller
American Kettlebell Swings

Feeling old and creaky today. Can’t pinpoint the source - played golf yesterday and did 45 minutes on the rumble roller last night. Deads were a little disappointing so I did a few extra sets.

890

5’s Week
BW 189

Rotator Cuff Warmups
Bench:
Bar x some
135 x 12
185 x 5

205 x 5
240 x 5
270 x 7

Inclines:
Bar x 10
135 x 5
185 x 5
225 x 5

Dips:
BW x 15
+45 x 10
+65 x 8

Face Pulls
Hanging Leg Raises

Left one in the tank on the last set of Bench. No spot or safety bar.
Left elbow tendon pull still healing, so need to work around Krocs and Chins.

891

5’s Week

Squats:
Bar x some
135 x 10
185 x 5
225 x 3

235 x 5
275 x 5
305 x 7

Front Squats:
135 x 10
185 x 5
225 x 5

Good Mornings:
135 x 10
185 x 10
165 x 10

Calves, assisted chins

Last rep on squats was the most I’ve grinded in a while. Got out of the hole OK but got stuck for what seemed like a minute. It was very satisfying in a weird way.

Had to lighten up the good mornings as the right hammie was feeling a little tweakie.
Still battling a right elbow tendon flareup so did assisted chins to rehab rather than aggravate more.

892

5’s Week

OH Press
Bar x 20
95 x 10
115 x 5

130 x 5
150 x 5
170 x 6

Dips:
BW x 20
BW x 20
BW x 30

Shrugs, Chins.
Messed with Klokov Press - It’s not to be messed around with…just used the bar for now.

893

Crap, that’s alot of dips. Wow.

894

[quote]jjackkrash wrote:
Crap, that’s alot of dips. Wow. [/quote]

Yeah, I think thats a PR. I don’t remember ever doing 30.
Made sure they weren’t partials.

895

3’s Week

Deadlifts:

Bar x some
135 x 10
135 x 5 sumo
185 x 5 sumo
225 x 3

265 x 3
305 x 3
345 x 7 (PR)

225 x 5 sumo
225 x 5 sumo

Calves
Hanging Leg Raises

Liking the sumo’s but need to work up slowly to train the hips.

896

OP , nice PR on the Deads!!! workouts always look good in here

897

3’s week

Bench Press:
Bar x some - supersetted with Rotator Cuff warm ups
135 x 10
135 x 5
185 x 5

225 x 3
255 x 3
285 x 6

Face Pulls
Krocs
Incline situps

Short on time today. Feeling a little beat up from deads yesterday, and up at 0 dark-hundred for con-calls this AM. 135 felt heavy so I was surprised by my last set.

Thanks for checking in OG and all my other iron brothers.

898

3’s Week

Squats:
Bar x some
135 x 10
135 x 5
185 x 5
225 x 3

250 x 3
285 x 3
320 x 6 (PR)

Break for 2 hrs of con calls from the gym.

Foam Roll/Stretch
Front Squats to 225 x 3
Calves
Hanging Leg Raises

Left one grinder in the tank on the PR set. Save it for next week.
I’m beginning to believe less (not killing myself on accessories or extra sets) is more.
Hungry…Roast Beef, Taters, and greens for lunch.

899

3’s Week

BW 188

Overhead Press:
Warmup to 90

140 x 3
160 x 3
180 x 5

Klovkov to 10 x 90
Chins, Dips

Have a good weekend.

900

OP thats some nice OP…