Alright jumping back into it. Running some Full Body BBB. Back to the old trusty 5/3/1 but in a 3 day format which I like.
Deads Sumo 5s Pro last set 10 @ 295
Powertec Bench Press @ 225 5x10 last rep on the last three sets were 20 to 30s negatives
50 Dips and 30 Chins and 40 Ab Wheels
Tabatta Rowing Machine.
W1D2 FBBBB
Press 5s Pro 115 for 5 (yikes)
Squat 135 for 50 But ashamed of the pressing, I cleaned and jerked the weight up on the first rep and then slowly lowered the bar behind the neck for high bar squats. So some extra shoulder and trap work there. High bar squats blow up my traps anyway.
Powertec Seated Military Press 155 4x15 superset with BOR 155 4x12
Wrapped it up there as the kids were wanting to do chin ups so got some extra lifts in putting them up on the bar. My 5 year old boy is already doing chins and my little girl does a little band assisted chins. Pretty impressed.
Alright ready to start posting again. Haven’t stopped lifting because as most of us know it’s damn good therapy. Ran a bunch of different stuff while I was out some Eternal Warrior from Thibs, some snarky Ryan Humiston body building stuff…cause well he’s funny and it’s wildly different from what I normally do, and of course a bunch of different 5/3/1 programs. Did a 2 month cut and got second place in a weight loss comp at work and won some money. Got down to 205. Right now I’m feeling good and much stronger sitting at 215.
Wife and kids are doing great. The wife has a new job and the both of the kids are doing gymnastics and my son is wanting me to sign him up for wrestling. Just looking for the right place for that. Got a climbing rope and he is already able to get half way up before my wife wigs out.
Running the anchor to Five and Dime. Liking it quite a bit. I just like those full body sessions…upper/lowers are a close second. Have had several bumps and bruises on the way the biggie was my mid/lower back. SO I’ve just switched up from conventional deads to low handle trap bar deads and that seemed to help me out along with a butt load of core work. I’ve figured out I can’t squat with a wide stance it just messes my right hip up too much that was a game changing realization. I’m doing so much better with a narrower stance and no hip troubles…but it does cause me some left knee pain however I’ve been doing some quad work here lately and that seems to have helped that. This is the last week of the anchor and I believe I’m heading into BtM next week or the week after. Bought a chin up bar for work so the boss and I have been having some chin competitions at work. The old dog is whooping me, but we do 1 day of 100 chins, one day of 100 inverted rows, one day of 300 push ups. Good extra work.
Nice to see you’re back and posting again. Excited to follow along for BtM!
The Saga Continues!
Thanks fellas. The saga continues would be a good log title…I may have to “borrow” that Flats 
.
The forum seems to be in a good place. I like the new content.
I borrowed it from a Wu Tang song/album! You’re welcome to it!
Five and Dime Anchor Last Day
Low Handle Trap Bar Deads 305 3x5 1x10
OHP 105 1x10 then 3x5
Reverse Grip Pushdows 50 lbs 3x20
Hammer Curl Drop Sets 50lbs 3x14 30lbs 3x8
Rolling DB Tricep Extensions 40lbs 4x8
Did 300 pushups at the office and man my serratus muscle is sore as shite…not my chest.
Cut it early had to get the boy to school after he had some dental work done earlier in the morning.
I superset everything in this. Main and Supplemental and then all assistance work. I’ve been doing the PR sets a little different on Five and Dime. I do the PR sets after the warm up sets then either do back off sets with the same weight. I do this especially on OHP. I explained it…and now it’s done. I like this template though. It’s super malleable. It’s a keeper.
I did pull something in my upper back again pain shot through the lower scap through to my chest or upper right ab while doing OHP. Foam rolled it, stretched it and then used the therapy gun to beat the hell out of it before bed. Still a little sore this morning when I twist but not terrible. I feel it in my right upper ab even when I twist, it’s a weird one. At least the back pain is in a different spot so the lower back is fine.
On the weird bumps and bruises topic, question for us fogies over 40 do you train any different then you did when you were in your 20s? I know most of us probably wish we had the experience then that we have now and most of us would and could whip our younger selves straight out of the gym. At least for me though I can say that little pulls or pains that pop up now last and linger now more then it ever did and they happen more frequently it seems for me which . I change up styles quite a bit now from Body Building type sessions to PL sessions to straight up Crossfit and Strongman stuff or I just walk and do sled. I pay attention to how I am lifting/training depending on if I’m in a cut or surplus. Also if I feel I got the benefit out of the last set of something then I’ll cut subsequent sets out. Just curious how you guys are handling the age thing.
Also a couple months back I got a mini-split unit installed in the shop…damn that makes a huge difference. Working out in a shop that’s cooking at 100+ degrees ain’t fun.
GPP Work
5 rounds
10 ab wheel
15 DB Cleans 40lbs
15 DB RDL 40lbs
200 ft Sled push
At the office I did 100 inverted rows.
Weight is fluctuating between 213 - 216 which is fine.
BtM
W1D1
Squats worked my way up to 260 5x5 narrowed stance
Press top set is 100 fsl was 80 for 15. Lightened this up but may still switch to trap bar presses or incline bench. My shoulders are still wonky.
Did 80 chins/pull ups at work finished the rest in between dips.
100 dips These when I first start out feel like my elbows and shoulders are about to just crap out. But as long as I start slow, I can rep out 3-10 no problem.
60 face pulls 50lbs
Tomorrow at work doing 100 inverted rows.
Walked 3 miles today.
Didn’t get my eggs in today but I’ll get after it. some of my hens are molting so they aren’t laying but the others are still getting after it so we should be good with the eggs. Got the beef in easy. Did some meaty spaghetti with some of the tomatoes we canned and onions we grew. Cooked up some white rice and threw it on top for lunch and dinner. Good stuff. More meat than sauce but that’s how I like it anyway.
Not doing inverted rows, my boss brought in the ab wheel so working my way up to 100 of those. 40 down so far.
Eggs and beef. Damn good too. More oats and eggs for breakfast this am. Was supposed to do inverted rows at work today, but boss wanted to hit pushups. So did 300 today…hopefully doesn’t mess with my benching tonight. Shouldn’t.
BtM W1D2
Deads worked up to 3x5 at 330 doing low handle trap bar deads.
DB Bench superset with Deads and on my warmup sets I just held a stretch at the bottom for as long as I could with just 30lbs. Got to roughly 3 minutes. I then decided to jump to the top sets first 75 5x5 then then the 2 workup sets I did as back off sets. This felt good today I felt like I was dominating the weights.
Since I did more bench then Deads I superset the last couple of DB Bench with rows.
DB Rows 75 2x15, 1x20
Poundstone fat grip curls. Got to 40 before I stopped. Never set the bar down but just stopping made it so much worse. Got to push through it. The forearm burn was the killer…God it still burns.
Wife’s is making beer cheese sloppy joes tonight. I’ll snap a pic of that. Excited about that. Good stuff.
Dinner and lunch for tomorrow.
Bacon, hamburger, beer, and cheese with Worcestershire, onions, beef broth and Dijon mustard. Good concoction that would be good meal prep with some white rice. You can do without the beer but…nah.
Just wanted to say welcome back dude, and I’m super excited to see you run monolith- food pics are looking outstanding!
Thank you sir. The Monolith is one of my favorites for sure. Glad to see your still at it big man and still killing it I see.
Trying hard not to look at the scale I still get the jitters when I see the weight go up. Just using the pant/belt test as a guide.
Embrace the belly and the PRs that come with it!
BtM W1D3
My TMs aren’t huge so I did some tweaking with the WM squats and the 10x5 presses.
Squats up to 260 x 5 then 185 for 20 this was pretty easy only a couple of breaths in there.
Presses I tried to do 5 x 10 but had to add another set to get the 50 in.
Shrugs 75lb dbs 5x20 with slight forward lean to get the whole upper back.
Tried doing face pulls superset after those shrugs. No bueno. Did a couple sets then switched to pull aparts and did them where it kept range of motion on the rear delts.
Yesterday walked and did 100 inverted rows felt like I was hit by a truck last night. Feel great so far today.
Oats and eggs again for breakfast. Football day so the food will be all over the place but will be good none the less.
Weighted chins forgot those 5x5. Only 10lbs but I’ve come a long way with chins and pull ups this past year. Made it for of a priority. Although with just 10 lbs it was a struggle so I’m sure my weight has gone up.
100 ab wheels at the office and 3 miles of walking. Ab wheel is a horrendous torture device when the goal is 100 reps.
BtM W2D1
This is the week that gives you a false sense of comfort leading into the 3rd week which is an ass kicker.
Squat 10 total sets up to 5x5 at 245
Press worked up to a PR set at 12 @ 95 not happy with that but it’ll get there.
100 pull ups at work various grips due to chest and shoulders…not elbows which is weird.
Dips 100 10x10
I super set the last 3 sets of dips to give me a little longer break with
Rear Delt Raises 20lbs I would do 15 to 18 raises then swings until I hit 40.
I do plenty of upper back work and I know my rear delts get in on that action too, but just wanted to isolate them and see where I’m at. They are doing good. My upper back is finally getting there.
