Ogre Strength

Training Over 35 Lifter
21

[u]Thurs,2/24[/u]

Well, I was supposed to do deadlifts and junk yesterday, but stuff happens, so I get pushed back, no biggie, will still have my lazy saturday.

10 min on treadmill
Squat barx12
GM barx10

DL
w/u- 135x10
185x5
205x5
235x10 - had many more, but back was tightening up from not doing dead in a while. Used double overhand grip the whole time, I always try to do as much as I can this way, only use mixed grip on closer to max sets.

Lying Leg Curl
w/u- 50x10,110x10
170x10
155x9
125x10

Leg Press - cybex, 45 degree weight plus machine weight
w/u-90x10,180x10
230x10,10,20 - nice burn on the last set

Leg Raise - off bench, squeeze dumbbell between feet
bwx15
+10x15,15 - back was still a bit tight, ended here

22

Ray Jackson??? I thought the last white guy with the last name Jackson was Andrew (the president).

[quote]bulldog9899 wrote:

[quote]Ogre21793 wrote:

[quote]hel320 wrote:
I would have gone with Booger, much more talented. Welcome. [/quote]

Hehe, yes, he most definitely is more talented.
[/quote]
For shame!! how can you over look this performance

23

[u]Fri, 2/25- am[/u]

Well, the wife had other ideas than going to the gym for my morning cardio, and who am I to argue?

24

[quote]Ogre21793 wrote:
[u]Fri, 2/25- am[/u]

Well, the wife had other ideas than going to the gym for my morning cardio, and who am I to argue?[/quote]

See, that is a great reason for a home gym. Then the wife can accompany you to the “gym” and you can workout between “sets” with the wife.

25

[quote]LittleStrick wrote:

[quote]Ogre21793 wrote:
[u]Fri, 2/25- am[/u]

Well, the wife had other ideas than going to the gym for my morning cardio, and who am I to argue?[/quote]

See, that is a great reason for a home gym. Then the wife can accompany you to the “gym” and you can workout between “sets” with the wife.[/quote]

I see what you mean, heh. But then no ‘real’ workouts would happen, she just turned 40, and we know how women get around that age, not that I am complaining, at all, heh.

26

[u]Fri, 2/25 - PM[/u]

W/u- was mostly at home right before I left, if you read the last post you can probably guess what it entailed.
did get on treadmill for like 5 mins though.

5/3/1 Military Press
w/u-barx12, 85x5
100x5
115x5
135x10 - the 10th was not easy, but I wanted double digits, and got it, might have been able to gut out 1 more if I really had to.

Chin-ups
wide-bwx6
close-bwx7,4,4,2+neg

Dips
bwx10,10,10,10

Face Pull- cable/rope/seated
w/u-55x10,70x10
85x14
55x20,15

Last sunday the kid was sick, so the wife didn’t come try out the new gym. Will try to get her to come out this sunday and if she does, I will get her to make a video of my last set of squats.

27

Nice training- and welcome to washed up meat head land

28

[u]Sun,2/27[/u]

10 min treadmill

Squats
w/u-barx12,95x5,135x5,185x5
200x5
230x5
260x10 - video next post, had another 1 or 2, but last 4 or so were a bit more squirrelly

GM’s
w/u-barx10,85x10
125x10,10,10,10

Hacks
w/u-90x10
160x10,10,10

Crunches
bwx10
110x15,15,15

29

Thanks, and thanks for the welcome, Kmcnyc.

Alright, here’s a vid of my working set of squats this 2nd week of wendler. It’s on one of our old digital cameras, didn’t wanna take a new one in there and leave it sitting, and walk off with weight on my back, heh. The quality is screwy for some reason, but can see my depth and such pretty good. Including seeing my knees cave in like crazy on the 2nd half of the set, heh.

260x10:

Forgot to mention, had no breakfast this morning, just preworkout drink, and hams are tight as hell and sore from deadlifts the other day, so might have caused a bit of the knee caving, I guess.

30

nice man, keep up the good work!

31

Will do, but not this week. My grandmother died, and I am driving 15 hours on wednesday to go from MD to south AL, for the funeral. Coming back up on saturday, will not be back in the gym til sunday, and I will just go right along with my 2nd week as if I hadn’t done this week, I think. I will just do the same weights I did this past sunday, and continue on from there with the rest of wk 2 of 5/3/1. Laters, til then.

32

Am back from Alabama, but was tired from being in the car all day, so skipped sunday, will just go mon/tues, thurs/fri this week, starting wk 2 of 5/3/1 over, since I forgot I was supposed to do sets of 3, anyhow, hehe.
Will try and video each final set form here out, and hopefully, it will be better video quality than the last one.

33

[u]Mon, 3/7[/u]

5/3/1 Squats, week 2 - re-do, heh
w/u-barx10,95x8,135x6,185x3
205x3
230x3
260x10

Arched GM’s
w/u-barx10,95x8
125x10,10 - back getting real tight, stopped here, not sure why

Hack Squat
w/u-90x10
160x10,10 - quit here as well, back bothering me still

Machine Crunch
80x25
110x20
150x15,15,15,15

Don’t know why the back started getting all tight, might have something to do with my left hamstring cramping up on me the last few days. I think its from sitting in the car all day long for 2 days of the last 5. Driving 13 hours in 1 day sucks, and I did it twice this week. But, $300 bucks in gas is cheaper than 2 plane tickets for $1k plus, heh. I guess I can deal with some tightness for a few days.

34

3/7/11, work set on wendler week 2, a bit better video this time, hehe, changed batteries in the old camera. Still have my diving knees, but it will get better as I go. I do think about keeping them out more than I used to, and doing more posterior work will help I hope.

260x10:

35

[u]Tues, 3/8[/u]

5/3/1 Bench, wk 2[/u]
w/u-barx12,95x8,135x6
165x3
190x3
210x10

WG Lat Pulldown
w/u- 70x10
115x10,10,10,10,10

Inc DB Press
w/u- 40x10
70x10,10,8

DB Row
w/u-30x10
55x20,20,15

36

[u]Wed,3/9[/u]

Went in this AM, sat on a bike for an hour and finished 6 chapters of my book, while listening to the grandmothers beside me talk about the grand opening of the new Marshall’s… hehe.

Think I am gonna go to Lowe’s tomorrow and get some pvc to make myself a foam roller. My back and hams are still tight, and I have been religious about stretching them 2-3 times a day for the last month. I guess it won’t hurt getting some massaging of my other areas done as well. Or rather, I have heard, that it does hurt, quite a lot when you first start doing it. We’ll see, heh.

37

[u]Thurs,3/10[/u]

Good timing today, gym almost empty, 1:30 in afternoon, after lunch crowd, and before after work crowd, will hit it at this time as much as possible from now on.

squat bar x15
gm barx10

Deadlift, 5/3/1-wk2
w/u-135x5,5,5
195x3
225x3
250x10

Used double overhand grip the whole time, I try to do this as much as possible to really work the grip. Had to reset grip after 7, was slipping, also banged the end of the bar on the weight stack on the rack beside me on 1st rep, hehe, so reset after 1st one, too. I actually forgot the count with the screw-ups, and got lucky it came out to 10 in the end. Easily had many more in me.

Lying Leg Curl/Seated Leg Curl SS
w/u-80x10,110x10/110x10
155/130x6/6
140/130x6/6
125/110x6/6

Leg Press
w/u-90x15,180x10,270x10
360x10,10,10
did a set of OH Squats barx10, between each Leg Press work set, have to keep practicing these… its hard to balance, will work on them more

Bad Girl/Good Girl Machines SS
w/u-90x10/90x10,150x10/150x10
190x10/190x10
210x10/210x10
230x10/230x10
250x10/250x10 - will start here next time, doing these to help me keep my knees out on squats, only problem is the machines only go up to 300 lbs, and the 250 seemed fairly easy already, I guess I can work reps after I hit max weight, and low rest.

Leg Raise off bench
bwx15
bw+10x13,13,11

Ab Rollouts
bwx10,5,10 - upper abs felt like they were ripping apart, a different feeling, I kinda like it, hehe.

38

First time I have video’ed my Deadlifts, I guess it looks alright, only thing I really see is on the continued reps, my hips are moving before my shoulders, and have heard that’s not good, They should move in concert like on the 1st rep. When I am doing heavier weights, I will probably reset after each rep, so it shouldn’t be a problem then.

Any other thing wrong, anyone sees?..More experienced guys might see something I miss.

39

I’m no expert, but I what I see is shoulders in front of the bar and your weight too far forward. Could be the camera angle though, so not too sure. Stance also might be a little narrow, causing a touch of knee cave. Best angle to shoot deads is from the side. I’m not a fan of touch ‘n’ go for deadlift either, I think the reps get sloppier as one goes along and it becomes a sort of rocking bent over row type movement. I think re-setting between reps is the best bet. The weight looked a bit light for you too and it’s easier to get away with a bit of looseness when the weight is not challenging.

I’d say go heavier and sit back more with a pause between reps and see how it goes. Try to get in a start position that if you let go of the bar you’d fall backwards.

Great work in here Ogre. I can’t believe you used to be 275. You don’t look 228 now, you look lighter. How tall are you?

40

[quote]FarmerBrett wrote:
I’m no expert, but I what I see is shoulders in front of the bar and your weight too far forward. Could be the camera angle though, so not too sure. Stance also might be a little narrow, causing a touch of knee cave. Best angle to shoot deads is from the side. I’m not a fan of touch ‘n’ go for deadlift either, I think the reps get sloppier as one goes along and it becomes a sort of rocking bent over row type movement. I think re-setting between reps is the best bet. The weight looked a bit light for you too and it’s easier to get away with a bit of looseness when the weight is not challenging.

I’d say go heavier and sit back more with a pause between reps and see how it goes. Try to get in a start position that if you let go of the bar you’d fall backwards.

Great work in here Ogre. I can’t believe you used to be 275. You don’t look 228 now, you look lighter. How tall are you?[/quote]

6 ft 1, I have always been heavier than I looked. Its in my hips, I guess. I do have a big ass for a white boy, heh. I will think about leaning back more on them. But, I will take your advice, and use a side on view next time, to see if I am out front. I noticed on a couple of reps, my toes were coming off the floor a bit.

The weight is definitely light, no doubt there. When I dl’ed before, I think I did the big no-no of bending my arms at the top, and ended up straining more on the weight because of it. After reading more about it, now I think about flexing the tricep slightly, not locking it out exactly, but just making sure my arm stays more straight than it used to, and it seems, I am straining a whole lot less than before. I don’t really wanna raise the weight up right now, though. That’s exactly what Wendler says don’t do on this program, lighter is better. It means you progress longer. I haven’t been here too long, but I have picked up that you are not a Wendler guy, hehe. What I will do I think, is next week after the 5/3/1 week, I think I am supposed to use 275 for my final weight this cycle, I will slap on a couple of 25’s and do a double, to see how I do, then slap on 2 more 25’s, etc til I can’t, I guess.

As a matter of fact, I think I might do it on all the lifts, slap on a bit more and see what I can do within reason, and without a spot, anyhow. Might make it a habit in the final week to semi-‘retest’ my max, just for reference, not to reset it for the cycles.