Not as Fat Guy in a Little Coat

Training Over 35 Lifter
861

[quote]PeteS wrote:
Not sure how this all makes me feel… hmmm, disturbed?

Actually I know quite a few guys who are doing great on Wendler’s deal after years of more ME stuff. I think you will excel, as always… [/quote]

thanks Pete.

i really just need a change. i’ve been doing the same type of training for a long time now. It’s kinda nice to not have to think about what i have to do. plus with my recent weight loss i’m look’n to get back up to 270-280 without the fat. this program has a lot of opportunity to put on mass. it’s weird but i feel small at 250-260.

i’m at least going to stick to this through this next meet. call it a big exeperiment. i’m not going to max at all or use any supramaximal weight. I’ve never done this. if anything, it will be interesting.

862

8-11-10 Phillipi/Coan Deadlift Week 4 of 10

Conventional Deadlifts
8x135
4x225
2x315
1x405
1x460
1.5x540
*Speed work
3x3x450

Bent-Over Rows
8x215

Seated HS Leg Curls
20x2 plates

*Superset
Hyperextensions / Decline Situps
3x15xBW / 2x15xBW

Seated Calf Raise
100x2 plates … R/P until I got 100 total…

1-Arm Cable Wrist Curl
100x40 lbs each arm… same thing R/P

Well, I suppose it is kind of funny, but I’m going to stop the P/C program again. It’s just so much work, and it is going to make me not feel like coming to the gym to deadlift, which is exactly what I don’t want to happen.

That first 540 went up pretty well, but I was seeing stars afterwards, and tried to wait a few seconds to go for the second, but I think I just wasn’t all there for it and as soon as I started the lift I rounded over and should have just dropped it immediately but I pulled it to my knees then let it go.

I was also suppose to do 5 sets of 3x450… only did 3. By time I got to the circuit stuff I felt so fried I tried to do good mornings with 135 and said screw it…

I’m just going to jump on 5/3/1 fully with scott and dave. Monday’s press day was pretty fun, and I will look forward to it. Only thing I will want to change is the boring but big stuff right after deadlifts… I just don’t feel like doing 5 sets of 10, lol.

I’ve been wanting to hit up some speed work again, probably against mini bands, so that will be the time to do it.

Anyway… I feel like just from the 4 weeks of doing this I’ve jump started my deadlift again, which is really what I wanted anyway. I’m not going to let myself get completely burnt out again…

863

cycle 1, week 1

bench press (reverse grip bench press)- actual max 450 - working max 405

warmup

0x5
95x5
135x5
185x5

working sets

(65%)- 265 x 5
(75%)- 305x5
(85%)-345x7 +2 reps

(50%)-205x10
(55%)-225x10x3, 225x20

pullups

wide grip x 10

narrow grip x 8

neutral grip x 6

cybex row

some x 20 x 3

preacher curl - regular grip, hammer grip and reverse grip

some x some

high incline situps

some

standing and seated calf raise

some x 50 x 2

definitely like’n the program.

864

I am having a hard time adjusting to this program you are on, but good work none the less.

BTW, my kid just saw your avatar and said ‘her looks cute in that hat.’

865

[quote]PeteS wrote:
I am having a hard time adjusting to this program you are on, but good work none the less.

BTW, my kid just saw your avatar and said ‘her looks cute in that hat.’[/quote]

thanks Pete. It’s a good change of pace. everything is feeling good. no aches or pains.

tell that boy of yours that my little girl won’t date guys like you and me… and i’m sure that boy of yours is going to grow up just like us:)

866

8-14-10 Bench Press - Week 1, Wave 1 (Starting Max - 315)

Flat BB Bench Press
8xBar
5x95
5x135
5x185
5x215
7x240
5x10x135

Pullups BW=254
8xBW *reg
7xBW *reg
8xBW *neutral

Cybex Machine Rows
3 sets 20 reps

DB Preacher Curl
10x40
10x40
12x35
12x35

*Superset
Decline Situps / Hyperextensions
10xBW / 10xBW
10xBW / 15xBW
15xBW

*Superset
Standing Calf Raise / Seated Calf Raise *R/P sets
50x195 / 50x2 plates
50x195 / 50x2 plates

Good day… pullups are pretty hard again since my BW is up, haha. I’ll be happy with sets of 10 though at my BW. Squats on monday, then repeat! I suppose Military day will have our triceps work… I was still a little sore from all that last week, haha.

867

5/3/1 week 1, cycle 1- last day of week one. i took it easy this entire week. just got my work in and didn’t push it. next week i’ll up the intensity on that last set on each day. today, i was very happy with how light the weights felt for the first cycle.

squats

warmup
0x10
135x5
225x5

working sets
(65%)-350x5
(75%)-405x5
(85%)-460x5- probably had 10 in me. hold’n back…for now.

leg press- i decided to use this exercise to really stretch out the groin. I placed my feet as i would to do sumo with the toes pointing out to the sides. as i lowered the sled i pushed my knees out to the sides. this was an awesome stretch for the entire groin, adductors, etc… i’ll keep doing these after squats.

some x 10 x 3

leg extensions

some x 20 x 5

toe presses on leg press

some x 20 x 6

wrist curls on cable machine

some x 20 x 6

incline situps
BW x 10 x 5

I’m ready for week 2.

868

8-16-10 Squats - Week 1, Wave 1 (Starting Max - 405)

I got there a bit early today and was just foolin around / warmin up doing some sumo deadlifts. I want to give them a try again sometime. I worked up to a really easy 405. My speed off the floor is slower obviously, but my lockout is really strong… so it seems a bit more balanced.

This is mostly due to me being upright, which I suppose is the case with sumo’s. I may try to do my working sets as sumo next week, and if it goes well I may stick with it for a while. I feel like I could just just about as much right now either way… and considering I haven’t really done sumo since I started lifting with scott and dave, I might be able to do well with it.

Squats
6xBar
5x135
5x235
5x275
5x315 *first 3 were so easy I was planning on repping these out… but my shoulder/outside of my arm started hurting real bad.

Leg Press *wide stance like sumo, toes pointed out, forcing knees out
8x6 plates total
3x8x8 plates

Seated Leg Extensions
5x20x105

*Superset
Leg Press Calves / 1-Arm Cable Curls
20x6 p / 15x40
20x6 p / 15x40
20x6 p / 15x40

*Superset
Decline Situps / Hyperextensions
10xBW / 20xBW
10xBW / 15xBW
10xBW / 10xBW
10xBW
15xBW

Pretty good day. Squats feel really foreign to me right now, haha. I haven’t done a regular back squat in so long now, that it just feels so heavy again. That 315 set I put my knee wraps on for, which I’ll probably do on my last sets of the day. The weight felt really light, but I got that bad pain in my right arm that I used to get… I try to ignore it but it just gets worse and worse really fast so I had to stop. I think its due to poor flexibility when trying to force my elbows down, because it eventually stopped happening before when we were squatting regularly.

Those leg presses were rough… forcing the knees way out and kind of pausing to stretch at the bottom… my inner thighs were so pumped up… first time REALLY feeling that. My flexibility is soooo bad, I’m going to start working on it. Scott and dave seem way more flexible than me, which just isn’t right, lol.

About the sumo deads… I’ll warm up next week and see how it feels, and may just stick with it. I’m suppose to do 455x3+ for my top set, and 455 should be fairly light for me, so if it is with sumo also, I’m going to stick with it for a bit.

869

Great work guys. 5/3/1 seems to be agreeing with you.

870

5.3.1

seems to work really well with advanced lifters-

will be good to follow along

nice work

871

[quote]ecogenx wrote:
Great work guys. 5/3/1 seems to be agreeing with you. [/quote]

i’m loving it!!! it’s so nice to have this shit already planned out. i sit and visualize the weight and reps i need for the day. it was so hard to not push it this past week. i’m going to get at it a bit starting tomorrow.

my bodyweight has alrady jumped to 265 on a pretty low carb diet.

thanks hoss!!!

872

[quote]kmcnyc wrote:
5.3.1

seems to work really well with advanced lifters-

will be good to follow along

nice work[/quote]

for me, i feel like i’m getting back to basics. nothing fancy at all. no partial movements, no bands, no boards. just hard work. i’m trying to do most of the work totally raw as well. i use my belt on working sets but no elbow sleeves at all and wrist wraps only used on the top set.

so far so good.

tomorrow is military press. i’m looking to forward to pushing that top set tomorrow.

873

It’s back to basics, but more than that its changing things up for you.
I’ve heard that’s a good thing. Seems to be agreeing anyway.

I’m into my 8th cycle and still feel like it’s working. It’s very interesting to see how someone more experienced adapts to it.

874

Your working sets are above my max…I hate you…Ok I don’t hate you … I have a Bromance for your lifts…No Homo…

875

[quote]Oldman Powers wrote:
It’s back to basics, but more than that its changing things up for you.
I’ve heard that’s a good thing. Seems to be agreeing anyway.

I’m into my 8th cycle and still feel like it’s working. It’s very interesting to see how someone more experienced adapts to it.[/quote]

i agree… i really needed a change. i’ve never really cycled my training at all. i’ve always just pushed the 1 RM harder and harder.

i feel so much better now. i don’t have any aches and pains and feel much more balanced.

my only issue is the fact that you start at 90% of your max. it will be awhile before i move into weight that is heavy. i guess i just need to be patient. i’m not good at that.

876

[quote]Colin Wilson wrote:
Your working sets are above my max…I hate you…Ok I don’t hate you … I have a Bromance for your lifts…No Homo…[/quote]

as i’ve said before, as long as there’s no eye contact, everythings okay hoss:)

877

[quote]maraudermeat wrote:

[quote]Oldman Powers wrote:
It’s back to basics, but more than that its changing things up for you.
I’ve heard that’s a good thing. Seems to be agreeing anyway.

I’m into my 8th cycle and still feel like it’s working. It’s very interesting to see how someone more experienced adapts to it.[/quote]

i agree… i really needed a change. i’ve never really cycled my training at all. i’ve always just pushed the 1 RM harder and harder.

i feel so much better now. i don’t have any aches and pains and feel much more balanced.

my only issue is the fact that you start at 90% of your max. it will be awhile before i move into weight that is heavy. i guess i just need to be patient. i’m not good at that.
[/quote]

Just remeber that this is a program for the long haul in that it builds up over and over by slowly working back up to your true training max. Actually in all reality is that if your true TM for reverse grip is 455 and you tmax is 405 you have roughly a 10 month training cycle for that exercise before you start breaking new ground.

Or if that is still a big issue you can either jump up your tmaxes 10pds instead of 5pds for upper body and 15/20pds for lower body. Or just take 5% off and go from there because 5% is still a 5 month cycle for you.

878

[quote]maraudermeat wrote:

[quote]Colin Wilson wrote:
Your working sets are above my max…I hate you…Ok I don’t hate you … I have a Bromance for your lifts…No Homo…[/quote]

as i’ve said before, as long as there’s no eye contact, everythings okay hoss:)

[/quote]
I’ve heard doing 5/3/1 will cause eye contact.

879

week 2, cycle 1 - time to start push’n things a bit. felt great tonight.

military press-

warmup
0x10
95x6
135x6

working sets
(70%)- 190x3
(80%)- 215x3
(90%)- 245x6 + 3 reps - these felt awesome. i’m doing everything totally raw except for the belt. no wraps of any kind.

(60%)- 160 x 10 x 5

dead skulls - assuming the ez curl bar is 25lbs

75 x 10
115 x 8
165 x 8

BW dips
20, 20, 10

reverse dumbell curls on preacher curl

25’s x 10
45’s x 10
65’s x 10

ab machine

some x 20 x 5

standing calf raise

stack x 10 x 5

feel’n good… bodyweight at 265.

880

[quote]FISCHER613 wrote:

[quote]maraudermeat wrote:

[quote]Oldman Powers wrote:
It’s back to basics, but more than that its changing things up for you.
I’ve heard that’s a good thing. Seems to be agreeing anyway.

I’m into my 8th cycle and still feel like it’s working. It’s very interesting to see how someone more experienced adapts to it.[/quote]

i agree… i really needed a change. i’ve never really cycled my training at all. i’ve always just pushed the 1 RM harder and harder.

i feel so much better now. i don’t have any aches and pains and feel much more balanced.

my only issue is the fact that you start at 90% of your max. it will be awhile before i move into weight that is heavy. i guess i just need to be patient. i’m not good at that.
[/quote]

Just remeber that this is a program for the long haul in that it builds up over and over by slowly working back up to your true training max. Actually in all reality is that if your true TM for reverse grip is 455 and you tmax is 405 you have roughly a 10 month training cycle for that exercise before you start breaking new ground.

Or if that is still a big issue you can either jump up your tmaxes 10pds instead of 5pds for upper body and 15/20pds for lower body. Or just take 5% off and go from there because 5% is still a 5 month cycle for you.

[/quote]

i get that. i just have a hard time take’n it easy. i’ll stick with it though. i’ve enjoyed it thus far. tonight had a great night.

i’ll see how the last week of the cycle goes and i may take your suggestion and up the lifts a little more than what’s suggested.

thanks hoss.