Ogre Strength

Training Over 35 Lifter
41

[u]Fri, 3/11[/u]

Military Press 5/3/1, wk 2
w/u- bar x12-slow, 95x8
110x3
125x3
145x8 - video

As you can easily see, my right shoulder is obviously weaker, it’s the arthritic one, I am guessing baseball and football growing up wore it out, since it’s my dominant side. Think I might start doing some 1 arm oh presses, maybe it will help even them back up, but then again, since it went from stronger a year ago, to weaker now, it might not ever catch back up.

Chin-ups
w/u- lat pd-75x10
Wide, Neutral grip- bwx6,5,4,5
Close Neutral grip - bwx4

Dips
bwx15,12,10,9,8

Face Pulls - seated w/rope
w/u-55x12
85x11
70x12,10
55x15

1-arm DB Shrugs
w/u-35x12
70x15
90x15,12

Treadmill, 20 mins, 7.5% elevation, 4 mph

42

For some reason, since coming back from my trip to Alabama, I am always starving. Before I went, I was doing well, staying around 2500 calories or so, a deficit of close to 1k or so daily. Now I am lucky to stay under 3500 without being hungry all the time. I was down to 225 before leaving, now back up to 230 again, heh. I guess I will just ride it out and try to put on a lb or two of muscle while I am eating heavier, then go back to working on uncovering the abs again once I feel I can stay lower on calories without starving.

43

[quote]Ogre21793 wrote:
[u]Fri, 3/11[/u]

Military Press 5/3/1, wk 2
w/u- bar x12-slow, 95x8
110x3
125x3
145x8 - video

As you can easily see, my right shoulder is obviously weaker, it’s the arthritic one, I am guessing baseball and football growing up wore it out, since it’s my dominant side. Think I might start doing some 1 arm oh presses, maybe it will help even them back up, but then again, since it went from stronger a year ago, to weaker now, it might not ever catch back up.

Chin-ups
w/u- lat pd-75x10
Wide, Neutral grip- bwx6,5,4,5
Close Neutral grip - bwx4

Dips
bwx15,12,10,9,8

Face Pulls - seated w/rope
w/u-55x12
85x11
70x12,10
55x15

1-arm DB Shrugs
w/u-35x12
70x15
90x15,12

Treadmill, 20 mins, 7.5% elevation, 4 mph

[/quote]

I try to add seated DB military on every OH press day. Has helped me balance out.

44

Yeah, I think I will start with some db presses this next week.

And, since my groin area is sore as hell form the good girl/bad girl machine, heh, I think I am gonna combine my deload week and my 3rd week of 5/3/1. I was thinking about skipping deload every other month anyhow, sine last time i did 5/3/1 i felt way weak coming back after a deload. I will do deload work this week of at least squats, maybe squats and bench, then my 3rd week of dl and mp. Then next week do 3rd week of squat and bench, and light dl and mp, then the week after go on with week 1 of everything.
I am planning on doing more like the rest of the guys in here do and doing some heavier singles after the 5/3/1 work on the 3rd weeks of 5/3/1, to see where I am at. But doing that today, with my groin bothering me this much, would not be smart, and I think would mess up my chances of hitting some good numbers on squat.
As an aside, its only my inner groin that is hurting, the outer hip area is not sore in the least. Inner groin hurts occasionally just on squats, I figured the outer would be more sore than inner, as I haven’t worked it as much. Oh well, the body is a weird freaking thing.

45

you sure it was the gg/bg machine that caused your issue?

46

Nice work in here

47

[quote]Ogre21793 wrote:
[
Face Pull- cable/rope/seated
w/u-55x10,70x10
85x14
55x20,15
[/quote]

I really enjoyed face pulls. Used the rope handle on the cable weight machine myself. Dropped them for the changed up work out I’m doing now, but I may go back to tossing a set in again.

That is a lot of repetition. You are a better man than I am.

48

[quote]soldog wrote:
you sure it was the gg/bg machine that caused your issue?[/quote]

not positive, but I have done everything else and at higher intensity before. It was the 1st time on that machine in years, I figured it was a safe guess.

49

Bulldog, thx for the support.

Elaikases, with the shoulder issues, I started doing these to help out with ‘evening up my push/pull’ levels, to try and make my shoulder last longer. They get hard, and I see alot of folks in the gym using their low back to ‘power’ more out with more weight. I do these strict as hell, no lower back movement at all, its horribly draining on rear delts and rhomboid/trap area. Not to mention, my pinkies are getting crushed by the end of the set from being slid up against the rubber nub at the end of the rope handle. Fun, fun.

50

[u]Sun, 3/13[/u]

I actually went against what I said earlier about not doing my week 3 today. Going up and down stairs from basement to 2nd floor doing laundry, etc, made my legs feel better, so decided screw it, and went in and did my week 3 and some singles after, heh. Besides, I didn’t want you guys thinking I was a pussy.

Squat
w/u-barx12,95x8,135x8,185x5
215x5
245x3
275x5 - had more, but saved them for singles.

315x1 PR - 1st time I have ever had more than 285 on my back. Also forgot i was taping and left the camera on while changing weight, heh. Felt easy so went with 365 next lift.

365xFail - I lost concentration, was paying more attention to folks behind me talking than to my lifting, [u]Dumbass![/u] I think I could have had it, otherwise, felt more comfortable with it on my shoulders than the 315 before it.

315x2 - PR - Ended on a win, decided not to finish with the fail, and went back to 315, the camera ran out of room during the set though, heh. Need to erase old vids.

GM’s
w/u- barx10, 95x10
135x10,10,10

Bad Girl/Good Girl SS - I didn’t wanna be a pussy, so I decided to come crush this machine, and show it my groin area is fine!
w/u-90x20/90x20, 190x15,190x15
290x10/290x10
290x10/290x10
290x20/290x13 - max on the machine, aside from the little turny thing, so I guess you can do 305 with it, I will next time.

Squat - skipped hacks, felt like hitting some more squats for some reason, also worked on keeping the knees way out on these as much as possible.
barx20
95x10
135x10
225x6
275x3
barx20

Machine Crunch
70x20
110x20
150x20,20,20

Ab Rollout
bwx5 - abs still fried from the last time, heh.

51

[quote]Ogre21793 wrote:

[quote]soldog wrote:
you sure it was the gg/bg machine that caused your issue?[/quote]

not positive, but I have done everything else and at higher intensity before. It was the 1st time on that machine in years, I figured it was a safe guess.[/quote]

was teasing because you had mentioned some morning Extracurricular activity in your log earlier

52

[quote]soldog wrote:

[quote]Ogre21793 wrote:

[quote]soldog wrote:
you sure it was the gg/bg machine that caused your issue?[/quote]

not positive, but I have done everything else and at higher intensity before. It was the 1st time on that machine in years, I figured it was a safe guess.[/quote]

was teasing because you had mentioned some morning Extracurricular activity in your log earlier[/quote]

heh, honestly, the wife is at the age where I think I am getting enough reps in that department to be sure it wasn’t those activities. And I will try to read the sarcasm better in the future, hehe.

53

[quote]Ogre21793 wrote:
the wife is at the age where I think I am getting enough reps in that department to be sure it wasn’t those activities. [/quote]

Sounds like good news for you.

I notice some serious knee cave on your squats. You working on that? Ms. Kimba in the PW compound has been working to combat that for some time.

54

[quote]kpsnap wrote:

[quote]Ogre21793 wrote:
the wife is at the age where I think I am getting enough reps in that department to be sure it wasn’t those activities. [/quote]

Sounds like good news for you.

I notice some serious knee cave on your squats. You working on that? Ms. Kimba in the PW compound has been working to combat that for some time. [/quote]

Yeah, I am starting to try different things. Have heard folks say put bands around your knees, and hold the knees out against the bands, etc. But without a spotter, it would be difficult to get the bands in the right spot, and get under the bar without them moving much, etc. I think I am going to leave off doing 5/3/1 for the squats for the next cycle or two, and work on it. I will do higher, lighter reps, while concentrating on keeping the knees out wide, as soon as I can’t keep them out anymore, I will stop the set, and rest and try again. I figure between this, adding in some glute bridges, doing the Bad Girl machine(since the knees caving in is an internal rotation of the hip, and the BG machine is almost an external rotation), and whatever else I can find when I go look at what she has done, hehe, I might be able to kick it.

thx for letting me know she has been fighting it, I will definitely go see what she has done, and what is working, and not, etc.

55

With me restarting on squats to try and kill the knee caving thing on my next 5/3/1 cycle, and due to the fact that my wife is not coming to the new gym with me, and I can spend a bit more time… I am redoing my work, taking a bit more time with stuff.

[u]Squat Day: [/u]
KNEES WIDE squats - probably in the 135-185 lb area, since I had no issues keeping them wide up until I get around the 225 area. Will go until the knees start caving, then will stop that set. Will try and get up to around 100 reps or so total to start, and if thats not too much doms, I will raise it up some. Try and get used to my knees tracking wide, pouring on rep after rep, to get the muscle memory thing working, hopefully.
Romanian DL - 3-4 sets of 8-10 - coming back to these, dropping the Good Mornings. I feel the Hams working more in RDL, and mainly low back in GM’s, and I am targetting glute/hams more. Not to mention it is good for the grip.
BG/GG Machines - 3 sets of 10-20 - I like these, and kinda enjoy the looks I get from the guys and gals walking by looking at me obviously thinking,‘wtf is he doing on that machine?’
Glute Bridges/Thrusts/Air Humping/Bar F’ing, whatever you wanna call it - 3-4 sets of 6-10, not sure yet - will start with these with shoulders on the floor, and will quickly move to bench supported and higher weights as my ass soreness dictates.
Ab work 3-6 sets or whatever - will change this stuff up probably as I feel it, rollouts,leg raises, cable ab curls, etc.

[u] Bench day: [/u]
5/3/1 Bench
CG Pullups/Chins - 25 bw reps for now
WG Lat PD - 4-5 sets of 8-10
Inc DB Press - 3-4 sets of 8-10
DB Row - 2-3 sets of 15-20
External Shoulder Rotation - 2-3 sets of 8-12 - normally do some of these as Bench warm-ups, will use a bit heavier weights here, though

[u]Deadlift day:[/u]
5/3/1 DL
Leg Curls - 3-4 sets of 8-10 - SS’s of lying and seated, dorsi and/or plantar flexed, or may just work 1 type some weeks
BG/GG Machinep - 3 sets of 10-20 - again, I like em
Pull Throughs - 3-4 sets of 8-10
Ab Work - same as above

[u]Military Day:[/u]
5/3/1 MP
WG Pullups/Chins - 25 bw reps for now
CG Pulldowns - 3-4 sets of 8-10
Dips - 3-4 sets of AMRAP with bw, once the numbers get crazy, will add weight
Face Pulls - 3-4 sets of 10-15
Shrugs - 3-4 sets of 10-15 - 1 arm DB shrug, BB shrug, HS Bench shrug, etc, will change it up

During the heavy week of 5/3/1(3rd week), I will work heavier on squats and see where my knees are at. If they are tracking wide up in the 250-300 area, I will start the next cycle of 5/3/1 squats. Until then, and as long as I see progress towards that goal, I will keep doing the high rep knees wide stuff.

Looks like more volume, lets see if my mildly-old ass can handle it.

56

Looks awesome in here bro…I am a volumer junky myself…repping the shit out of those squats bro!

57

Yeah thats a good bit of voume. I’ve been known to up my volume on 5/3/1 but I’m not brave enough for the 100 squat reps.

58

I’ll probably end up looking like a fetus levitating underneath the bar by the time I get done with the 100 reps of squats, to steal a phrase.

I did German volume training for a short while last year, by short while, I mean short. After 6 days of horrible doms from the 10x10 squat day, I decided to go a different direction. The way I will do them now is a bit different, more rest, and will lower weight as I go, instead of 1 min rests and same weight for all 100 reps. Hopefully the soreness won’t be quite as bad. And if it is, maybe it will serve as an impetus to my getting my squat form right, quicker.

[u]Tues, 3/15[/u] - AM

did 60 mins on treadmill (not running) 125-135 bpm, while reading, of course, and constantly wiping sweat off the dome before it dripped down onto the kindle.
-5/3/1 Bench after lunch

59

I have been toying with the idea with GVT, what percentages did you use for your squats, did you do say, half of your one set max…reason why I ask, I am looking for more of a hypertrophy program with my legs, would you suggest GVT at least with squats, im currently doing 5/3/1 on the BBB template

60

[quote]MattyXL wrote:
I have been toying with the idea with GVT, what percentages did you use for your squats, did you do say, half of your one set max…reason why I ask, I am looking for more of a hypertrophy program with my legs, would you suggest GVT at least with squats, im currently doing 5/3/1 on the BBB template[/quote]

I went with 175 lbs on the bar, which was around 55-60% at the time I think. Let me look it up, its in old logs over on BB.com, hehe here is a quote from that day, oct last year:

[quote]
Was dreading this first 100 rep squat day, and with good reason, couldn’t even attempt my SLDL’s after the squats, because my lower back was worn out already. Skipped them, and also some crunches at the end, just because of fatigue.

Squats
45x10
45x10
135x5
175x10,10,10,10,10,9,10,8,9,10[/quote]

I did do some leg extensions, and curls, but not much, I was completely blasted, and the legs felt puffed up like balloons. I did 1 more week of it, but had been moving furniture, so only did 8 sets of 10, with same weight. That was the end of my gvt run. For me, I felt it too much in the joints. My elbows, low back, and knees never ached as much as when I was doing gvt.

It supposedly is crazy good for hypertrophy, building lactic acid tolerance, GH release, insulin sensitivity, etc. It was just too hard core for me.