Dan John and Paul Carter have tons of wisdom that pours out in the articles on here like no one else.
Matt, GV all three of us are thinking alike.
I’ve been on vacation this past week. Turned 45 on the 24th. Didn’t hurt a bit. Got a couple conditioning workouts in but nothing special. Actually did some squats tonight. But I kept it light and dusted the belt off for them.
8/29
- semi-sumo deadlift 135x5,185x5,225x5,265x5,305x5,345x10,365x5,425x1,265x10
- squats (belted) 225x10,10,10,10,20
3a. calf raises 3 sets x 10 reps
3b. ab roll 3 sets
8/31
1a. bench barx20,95x10,135x10,205x5,235x5,265x10,300x5,315x5,205x30
1b. bb rows 135x5,225x5,275x6x5,275x10
2a. standing db shld press 50’s x10,10,10,10,20
2b. trap bar shrugs 3 sec hold at top 225x1 set 135x4 sets
3a. str bar curls 115x7+3 cheats - 10 total reps
3b. push downs 1 set x 20 reps
I haven’t benched since 8/8 so I was really happy with tonight’s workout. My boys hockey seasons start this week. Back to crazy schedules.
9/1
6 rounds:
chin-ups BWx5,5,5,9,5,5
push-ups BWx10,10,10,20,10,10
hill sprint - 5 short, 1 medium
I procrastinated all day then finally got outside for some conditioning.
9/4
- trap bar deadlift 135x5,185x5,225x5,265x5,305x5,345x10,365x5,425x1,265x10
- sldl 2’’ deficit 315x5x5
3a. leg ext 3 sets 20-25 reps
3b. calf raise 3 sets 20 reps
3c. leg curls 3 sets 20 reps
Feeling good and looking good.
9/5
1a. MP barx20 95x10 135x5 155x5 175x10 195x5 215x1 135x35
1b. chin-ups BWx5,5 +25x5 +50x5,3 +25x5 BWx10,8
2a. db bench 100x10
2b. 1 arm db rows 100x10 (each arm)
Had enough of the weight room so I cut things short and went outside.
10 short (around 15-20 yards) prowler pushes
9/6
- dragged prowler from shed to workout area with 70 lbs added
- 6 prowler pushes (+70 lbs)
- 2 rounds of 5 chin-ups, 10 push-ups, short hill sprint
- drag prowler back to shed (+70 lbs)
Have a busy day so I rolled out of bed just after 7 and got a conditioning workout in.
Looking good brother! good luck with the hockey schedule !!
Love the prowler drags. I’m envious and still want one.
OG, I was down in Hopedale and then up to Cushing Academy yesterday. An all day affair.
GV, you could make a cheap sled out of a used tractor trailer tire (free), an i-bolt and some rope. Then proceed to drag the thing all over the place.
9/10
- semi-sumo deadlift 135x3 185x3 225x3 285x3 325x3 365x10 405x1 445x1 485x1 285x10
- squats (belt on) 225x5x15
3a. calf raise 5 sets
3b. ab rolls 5 sets
Everything felt light tonight.
9/11
prowler push/pulls with 70 lbs added
Worked up a good lather pushing/pulling this thing around the yard.
9/13
1a. bench barx20 95x10 135x10 185x5 225x3 250x3 285x10 315x3 345x1 225x25
1b. bb rows 135x2x6 225x6 275x5x6 225x2x15
2. squats (belt on) 225x15,15,15,20,25
My back is feeling so good that I had to throw squats in the workout.
That’s a butt load of squats just to toss in. Great work all around.
[quote]jjackkrash wrote:
That’s a butt load of squats just to toss in. Great work all around. [/quote]
Thanks Jack. Light, high rep squats are feeling good right now so why not throw them in, right?
High rep squats could be the most effective overall body conditioner ever.
[quote]gorillavanilla wrote:
High rep squats could be the most effective overall body conditioner ever.[/quote]
I hope so. Get this old man into shape.
9/15
trap bar deadlift 135x5 185x5 225x5 285x3 325x3 365x10 405x1 445x1 485x1 285x10
sldl 2’’ deficit 275x5x8
squats (belt on) 225x10 275x10 315x10 275x10 225x10
Note to self - you are 45, not 18. I think I need to take several days off.
9/17
1a. MP barx20 95x10 135x5 145x5 165x3 185x10 205x3 225x1 145x10
1b. chin-ups BWx5,5 +25x5 +50x5 +25x5 BWx6,7,8,9
2. squats (belt on) 225x5x15
Still ache a bit from Monday but overall things feel good. Maybe all this squatting will make me a beast.