My Excuse to Eat Log

Training Over 35 Lifter
21

5/20

Foam roll/warm up. 50 Kettlebell swings. Glute/shoulder prehab work . . .

A1. 3x12 neutral grip sternum pull ups
A2 Planks @ 45 sec

B1. 5x10 RDL @ 135 ← Back was a little balky. Just trying to loosen up
B2. Goblet Squats

C1. 4x10 BB Bench @ whatever. Trying to see if my shoulder can handle a flat BB bench anymore.
C2. 4x8 Kroc Rows @ 70

D1. 4x12 Strict Form Pull Ups
D3. Planks @45

E1. 4x12 DB MP @ 60
E2. Air Humpers
E3. 15 Towel Dislocates

F1. 4x12 Rehab Angle Pull downs
F3. Air Humpers

Arm Stuff

G1. 2x20 Ohead Shrugs @ 115
G2. Worked into a few Ohead Squats

Kettlebell Ab circuit to finish circuits, halos, renegade rows, windmills, TGUs

Felt really good today. Back was tight so I took it easy on the dl but everything else felt strong.

22

Foam Roll/ D Warm up

  • Glute/shoulder prehab circuit

  • 3 x @ 95 w/ 30 sec rest
    8xRDL
    8xRow
    8xOHead Shrug
    8xGood Morning
    8xBack Squat
    8OHead Squt

3 x kettlebell Core @ 30 sec rest
5xTurkish Get Up
5x Windmills
5x Renegade Rows
5x waist circles <— dropped the bell on the floor and scared the spin class in the next room. Oops
5x Halos

Foam roll and out

Need to stuff my face tonight. . .

23

A1 5x10 Front Squats @ 185
A2 Single Leg RDL
A3 Towel Dislocates

B1 5x10 Good Mornings
B2 Goblet Squats

C1: 5x10 Single leg split squat @ 45
C@: 5x10 Side Lunge @ 45

3x15 BW Dips/Curls @ 40

5x10 Side Step UPs

Glute/shoulder prehab stuff

24

Right. So the Flat BB Benches I did the other ended up being a bad idea. And my back’s a couple weeks away from sumo DLs. Just have to remember that this is still a rehab/rebuild block and not do stoopid sheeit.

Still felt pretty good today:

A1. 3x15 neutral grip sternum pullups
A2. 3x12 Raise leg blast strap push ups
A3. Planks @1:00

B1. 4x10 RDLs @ 135
B2. Goblet Squats
B3. Shoulder Dislocates

C1. 3x10 Strict Form Pullups 2/2/2/
C2. planks @1:00

D1. DB press to loosen
D2. 3x10 Rows to hip @ 70
D3. Air Humpers

E1. 3x10 Rehab angle pull downs
E2. 3x10 lateral raises @ 30
E3. Chat up crossfit gurrl

F1. OHead Shrug @ 115
F2. OHead Squat @ 115
F3. Kneeling Psoas Suat

Kettlebell Windmills 3x5
Ab Wheel rollouts 3x 10 ← Pretty happy with these. Its the first time since the car accident that i’ve been able to do these.

25

4/25

Foam Roll/Warm Up

Glute/shoulder P/rehab stuff

OHead Squat - work up to 135 x a couple

A1. Front Squats 4x10 @185
A2. 1 leg RDL x 10
A3. Shoulder Dislocates

b1. 4x 10 Lateral squats @ 70
B2. 4x10 Raised leg split squat @ 70

arm stuff

5x5 jury rigged GHRs
Windmills

I’m a little cheesed off because straight leg raises are consistently jacking up the front of my right hip. Not quite sure what it means yet . . .

Edit: wrong date

26

4/27

mobility, mobility, mobility and a glute/shoulder p/rehab stuff

4/28

A1. 3x15 neutral grip sternum pullups
A2. 3x12 Raise leg blast strap push ups
A3. Side Planks @20 sec

B1. 4x10 RDLs @ 135
B2. Goblet Squats
B3. Shoulder Dislocates

C1. 3x10 Strict Form Pullups 2/2/2/
C2. side planks @20

D1. DB press to loosen
D2. 3x10 Rows to hip @ 70
D3. Air Humpers

E1. 3x10 Rehab angle pull downs
E2. 3x10 lateral raises @ 30
E3. Rectus Femoris stretch

D1. Ohead DB press 3x10 @ 60
D2. side planks @20

G2. OHead Squat for form to finish <---- I don’t know if these help fix problems or not but I like 'em.

Kettlebell Windmills 3x5
Ab Wheel rollouts

need work on the side planks . . .

27

4/30

Warm Up/foam Roll

Ohead Squat - worked up to 135 x 5
Front Squat - worked up to 185 x 10
Back Squat - worked up to 225 x 10

SLRDL w/ opp arm kettlebell @ 30 4x10

Arm Stuff

D1 4x10 Raised leg split squat @ 70
D2 4x5 Side Step Ups @ 40 <— exposed a pretty good hip weakness.

Anti rotational core stuff
Kettlebell arm bars <— great pec stretch

Starting to think about the next block. Higher reps out at lower weight has helped most of my lifts - feeling like I can go heavier without blowing a gasket. But then there’s the squat. . . which needs another couple of weeks.

Not sure how I’m going to work that through. If I’m careful, I’ll do another volume block. Joints aren’t ready for 5/3/1 but a modified 5x5 isn’t completely out of the question either.

28

Missed Saturday because of prior commitments but ended up working in the yard most of the afternoon.

Sunday 5/2

  1. 3x15 neutral grip sternum pullups
    A2. 3x12 Raise leg blast strap push ups
    A3. Side Planks @30 sec

B1. 4x10 Sumo DLs @ 145
B2. Goblet Squats
B3. Shoulder Dislocates

C1. 3x10 Strict Form Pullups
C2. side planks @30
C3. 1 leg RDLs opp hand kettlebell 4x10x30

D1. DB press to loosen
D2. 3x10 Rows to hip @ 70
D3. Air Humpers

E1. 3x10 Rehab angle pull downs
E2. 3x10 lateral raises @ 30
E3. Rectus Femoris stretch

D1. Ohead DB press 3x10 @ 60
D2. side planks @20

Did this workout without coffee. Just happy to finish.

4/3
Foam Roll - warm up - glute/shoulder p/rehab - 3xcomplex - kettlebell ab stuff - done

29

Had an unexpected life got in the way early deload. Got in a couple abbreviated kb circuits but I’m feeling washed out and stringy. Regular lifting resumes tomorrow.

Did have a chance to find some good shoulder articles though. May use some of these ideas:

http://www.athleticdevelopmentblog.com/uncategorized/overhead-training-update/

And FWIW the kettlebell people are pretty good when they’re talking about “packing” the shoulder.

30

Going to go with a 5x5 rep scheme this round. Still working around a tricky shoulder and a hip that don’t like skwats. Means I won’t BB Press and I’ll concentrate on single leg work. Pulling is comfortable so I’m looking forward to doing a bit more weight.

Warm Up - Glute/shoulder p/rehab

A1. Neutral Grip Chins 3x15
A2. Blast Strap Push Ups 3x15
A3. Planks @ 45

DL 5x5 - worked up to 245

BB Rear Lunge 5x5 - worked up to 115

DB Incline Press - worked up to 80 <— this was prob a bad idea

Pull Ups 5x5 @ 25

A1. Cable Rows 5x5 - worked up to 180
A2. Cable Press @ Angle (Rehab thing)

Face Pulls

Nothing spectacular but I’m happy enough starting slow and ramping up. May take a day or two to settle on reasonable weights.

31

May 11

Foam Roll, Warm Up

50 KB Swings, a couple turkish get up, and 50 pull ups

DLs - worked up to two singles @ 300. Everything after 245 was a pr.

B1. Military Press 5x5 worked up to 125
B2. Single leg split squat 5x5 worked up to 125

3 Pull up, 3 Chins, 2 pull up, 2 chins @ 45

Shoulder/glute p/rehab

KB Windmills, ab wheel roll outs to finish

Don’t know if I’ve ever tested my dl max before.

I weighed 167 this morning. As a goal, a 340 DL would be a legit double BW DL. May have to buy a belt after that.

KBs are a great way to warm up. And shoulder packing with a kb = shoulder feel good.

And continuing a theme - overhead presses seem to do my shoulder right. This might be the only pressing I do for a while. Plus, I’m wondering how long it’ll take me to work up to a BW press.

32

Warm Up/ foam Roll

Glute/shoulder prehab work

3x
25 KB Swings
10 halos each side
25 KB Swing
5 Windmills each side
25 KB Swings
5 TGUs each side

33

Bronchial infection . . . .

regular updates to resume later.

34

May 20

Went into the gym yesterday to do some light, get back into the swing of it kinda stuff and worked up to a 325 DL. Its a PR but it just means I haven’t DL’ed much in the past. I’ll take it though.

Shoulder/hip p/rehab

DLs: 135x10, 225x3, 275x3, 325x1

BB Reverse Lunge @ 115, 3x10

Rehab OHead Presses - 3x10 @ 60

Core Stability stuff . . .

35

Glute/shoulder p/rehabery

KB Complex - 15 Swings, Halos, Swings, Hulus, Swings, figure 8s, Swings, TGUs(5)

A1. Neutral Grip Sternum Pull Up 3x10
A2 Blast Strap Push UP 3x10
A3. Side Plank Variations @ 20

DL for reps - worked up to 225 x10. Back was loose and I was fried so that was it.

3x10 Reverse Lunges @ 95 - super slow. Doing these as a rehab exercise.

1leg DL @ 30 - 3x10 @ 40

3x10 Lat Pull Downs @150

Rehab Angle Pull Downs/leg raise/ ab stabilizer stuff

Run down from Thursday. And lifting in the morning is always a hit or miss . Took a long time to feel human.

Need to keep the bar closer to my body on the DLs. If I’m not careful it drifts out. Will take advice.

36

Walked into the gym with a pair of hedge clippers today.

Warm Up/Mobility Stuff

20kg KB 3x(15 swings, 15 hulus, 15 swings, 15 figure8s, 15 swings)

DL 135x10, 225x5, 275x5, 315x3,1,1

Rear Lunge 3x12 @ 95

Neutral Grip Sternum Chins@35 5,5,4,2,3

TBar Row @ 135 for a try on. Never done them before

Thought about doing some ab work, then went home.

37

Training’s been a bit of a dog’s breakfast these last couple of weeks. Made me realize I only need two sessions of strength work to make gains BUT I’m addicted to endorphins and need to work out more than that. Been getting up early and playing with a kettlebell most days to take the edge off. Then doing a bunch of p/rehab/mobility work. Still trying to lock in a Sat-Mon-Wed (heavy-light-med) 5x5. This feels about right but I’m still playing around the edges.

5-29

Warms up -p/rehabs - kettlebell circuit … .

DLs 5x5: Worked up to 255 for 3 sets
Back Squat: worked up to 255 for 1 set

DB OHead Press 5x5 - worked up to 60

Pull Ups @35

Cable Rows worked up to 170

5-31

Light day in the gym. Emphasis on light . . .

Realized I was jacking my shoulder up by relaxing too much on deadlift descents.

38

Solid work going on here, keep up the good work.

39

[quote]JoeGood wrote:
Solid work going on here, keep up the good work.[/quote]

Thanks for the thought mate. I think the same thing about your log. 360x6 is a great lift.

6/2

Hang Clean up to 135 for 3, 3, 2

DLs - 5x135, 185, 235, 255, 255

Step Ups - 5x 45, 65, 75, 75, 75

DB OHead Press - 5x 50, 50, 50, 60

Cable Rows - worked up 5x 180, 180

Because I’m playing with the kettlebells when I wake up, my body was warmed up pretty much right after I got to the gym. Had to do some cleans just to get my head into it. . .

40

6/5

Warm up - hip/shoulder p/rehab cycle

1 x 32 neutral grip pull ups
A couple of kettlebell swings

DLS 5x 135, 185, 235, 255, 275(4), 275(3), 275(1,1, 1)

A1. 5x Step Ups @ 80
A2 5x OHead DB Press @ 55

Pull Ups @35 5,5,4,3,3

5x Turkish getups