Ogre Strength

Training Over 35 Lifter
121

[u]Fri, 4/1[/u]

Forgot the camera, so no photos, also forgot to look up my numbers for 5/3/1, so I guessed on them, heh.

MP 5/3/1, wk 1
barx12
95x5

  • work -
    115x5
    130x5
    145x8
  • extra -
    165x2 - too short of a rest, shoulda gave myself 2-3 mins

Wide Neutral Chins
bwx5,5,5,4

Dips
bwx5
bw+45x10
bw+50x7,7
bwx12

CG Seated Row
100x10
180x10,8,9

HS Iso Front MP
1ppsx10
2ppx5,4

Face Pull - standing, cable/rope
47.5x20
62.5x12
57.5x15

1 arm DB Shrug
75x10
100x25 - burning my traps and my forearms!! nice

122

[quote]Dude623 wrote:
Ogre, first about your son remember that he needs at least half the fluids in to be water or dilute the gatoraid, watch him closely because with kids hypovolemia(dehydration) is fast, they compensate much better than adults but then crash hard, so if he is at all lethargic take him to ED, also think of his body as a hydration gauge decreased perfusion manifests in the peripheral areas first (his toes will be cold first)then as it progresses(worsens) it moves up the body then the legs get gray and cool and so on, these are very bad and he would need to go to EMERGENCY ASAP if any of these manifest, BAH BAH BAH I just want you to have this Info if you didn’t get it at the EMERGENCY room. Hope it isn’t serious. Anyhow on the lighter side the video, good lifting ( I’m sorry you have to listen to that backround music , it must be coming from a elevator nearby)LOL[/quote]

I have to second the gatorade concern, pedialyte or half water/gatorade mix. Also second kids crash fast, hope he is better.

Need video from the side on squat. Dont want to give bad advise, but from the video on squat you need to sit back more.

Great work.

@Dude what do you do for a living? Havent spoken to you before, I did RN in ER for 14 years then got my FNP did family practice for 3 years. Now just do Occupational med.

123

Yeah, the son is good, now, when I got back from the gym tonight, I went up to check in on him (he’s been laying around in our room, watching tv). He was trying to have a pillow fight with me. I can safely say, he’s feeling better now. Asked him what he wanted to eat earlier, and he said french fries, so went and got him some before the gym. The wife said he ate every one of them on his plate while I was gone. Before this, we had him eat some jello, some chicken broth, and a plain toaster waffle. After the gym, I returned to pillow fights, heh.

About the squats, I do sit back quite a bit, DJ, the knees are behind the toes, until I get fatigued. Sunday is next squat day, will get a vid from side on at least 1 set of them.

124

[quote]Ogre21793 wrote:
Yeah, the son is good, now, when I got back from the gym tonight, I went up to check in on him (he’s been laying around in our room, watching tv). He was trying to have a pillow fight with me. I can safely say, he’s feeling better now. Asked him what he wanted to eat earlier, and he said french fries, so went and got him some before the gym. The wife said he ate every one of them on his plate while I was gone. Before this, we had him eat some jello, some chicken broth, and a plain toaster waffle. After the gym, I returned to pillow fights, heh.

About the squats, I do sit back quite a bit, DJ, the knees are behind the toes, until I get fatigued. Sunday is next squat day, will get a vid from side on at least 1 set of them.[/quote]

Great to hear about your son, I remember those days. My youngest is a mother now and she is going through it.

Trying not to pick man, lord knows I have my own issues. I put vids up to get advice and I assumed you had the same thought. I was asked for side views also on my front squat. The band around the knees helps.

My other suggestion do you have shoulder pain after squating? I had to narrow my grip because the wide grip kills my shoulders and I have heard that from serious PL older lifters.

125

I do put up the vids for critiques, DJ, didn’t mean to sound defensive with the sit back thing. I will get a side view on Sunday.

On the squat grip wide/close thing, my shoulders feel fine with the wider grip. I can’t grip any closer or my shoulder starts screaming. It’s arthritis, not an imbalance issue, I think, or have been told. The only time my shoulder hurts otherwise is when I am laying in bed trying to go to sleep. It never bothers me at the gym, with any exercise, or during dislocates/rotation stuff.

126

As we get older we adjust man, just a thought. I know us old guys dont get all defensive when people give advice. Hell this is the only advice I can get, I lift at the house. I know ALL about the night time sleeping shoulder pain.

Do you ever just have a pain free day? I cant fucking remember the last time I went a day without a joint type pain. DOMS are nothing. Elbow, shoulder, wrist, knees and back. The wife calls me the tin man for how much I creak and crack.

127

Heh, I am pretty good other than the shoulder, occasionally my knees are sketchy, but most everything else is good most of the time. A bit luckier than alot of the rest of you guys here so far, I guess.

I used to go to sleep on my right side, with an arm on the wife’s ass, or around her. But since the right shoulder is the problem, now I just lay that way for 5 mins, to make her happy, then roll onto my back, stretch the shoulder a bit, and go to sleep against her, heh.

128

The kid is definitely back to normal today, or close to it, he’s running up and down the stairs, all over the place, wanting to go to the gym with mom, etc.

The wife and I are gonna go have a nice evening now that the kid stress is over. And let the teenage daughter watch the boy.

Hitting up Bonefish Grill for some bang bang shrimp, a few martinis for her, a Sam or two for me, and some quiet time. When we get back home, we’ll break out our home stash, lay in bed and catch up on some soap operas on the DVR, hehe.

129

[u]Sun, 4/3[/u]

Didn’t sleep well last night, which is always the case when I drink anything more than 1 or 2. Ended up with about 4 hours of decent sleep, heh. Got up early and went to the gym and did some cardio, came back and started doing chores around the house, before the afternoon squat rehab session.

AM - Treadmill/reading 35 mins, 3.5 mph, 3% grade

PM -

Squats
barx10,10
95x10
135x10
-band on knees-
185x5
225x5,5,5,5,5 - couple of vids to follow
185x8,7

  • no band -
    185x5
    135x10 - keep getting my 100 reps, heh

GHR
bwx10,10,8

BG/GG SS
150x10/150x10
305x15/305x15
305x15/305x15
305x15/305x9

Romanian DL - off aerobic steps, going down very deep, will vid next time for reference, forgot to this time
barx10
135x8
225x6,5,5 - grip is what stops these sets, but do feel some in the legs/back, so not wasted effort, it doesn;t feel right doing mixed grip on these, DOH, with no thumbs feels much better than anything else, the grip will improve

Ab Rollouts - knees
bwx15,10

Squat to 11 inch bar/box - I like these to finish, will put a little weight on on DL days from now on, not much though. Will also vid for reference
barx20

130

Vids from 4/3

When doing the squats with knees really wide, I am noticing when I get fatigued, I have a tendency to have my hips come up early, and GM the bar on up. I also tend to pull down on the bar more when I fatigue in this stance. That’s a good thing, however the GM’ing isn’t.
Another thing I have noticed, is if I point the toes out more, the knee cave goes away alot, without my trying to keep them out as much. Will try a little more weight for a few reps next week, 245’s maybe 265’s to see if i can get a set of 5 without caving.

225x5, set 2 - side-ish view,(set 1 there was a plate on the rack blocking the view a bit from this side)

225x5, set 3 - rear view

131

Very nice form. Soon the ladies will be discussing your ass.

132

Good stuff Ogre, I have the same issues with the knee cave espescially with the right knee. I make it a point to have my toes pointed out for the same reason you mentioned, I actually would rather have a bit narrower stance with my toes fowards as it feels more comfortable but slowly Im becoming accustomed to it.

133

thx guys

Yeah, Matty, I am re-learning how to squat now it seems. I feel like I can hold the knees out pretty well, if I am thinking about it, and if I drop the weight down from what it would be otherwise. Have been working my ham/glute area hard twice a week to try and get to the point where i will be stronger with wide-kneed butt squats, opposed to quad squats. The ‘toes out’ is cue I had heard before, but never actually put into practice
much for some dumb reason. When i started going a bit wider, my feet stayed pretty close to straight ahead, or at least no more than about 10degrees off straight.

You would figure with a big round ass like mine, I would have gravitated to wider squats to begin with, but oh well.

Damn sun decides to come out finally, guess i gotta get on the lawn mower…

134

[u]Tues, 4/5[/u]

Still a bit sore from squat day, I will be glad when my hips adjust to being the focus of the work, it’s not pain I am in, it’s plain old soreness. A lot of soreness, heh.

Bench, 5/3/1, wk2
barx12
95x10
135x10
-work-
170x3
195x3
215x8 - vid
-extra-
235x4 - vid

Medium width, Neutral grip Chin
bwx5,5,5,5,5 - 25, woot, heh

Inc DB Press
45x8
75x10,8,6

WG Seated Row
85x10
145x10
160x10,10

DB Row
50x10
75x20,15

Shoulder External Rotation
10x10
20x12,12

135

Vids from 4/5

The leg drive thing is still wonky with me, when i focus on pushing with legs much, it seems I lose strength in my upper body and end up weaker, I think i am just gonna go back to how i was setting up before, and just press down some with my feet, instead of trying to curl up under the bench and push my heels to the floor so much.

215x8-

235x4-

136

Hey Ogre, a little (big piece of advice that helped me out with bench pressing) piece of advice for your bench press form.

it seems like your 3/4ths of the way set when your about to unrack the bar, your legs are bent and ready to drive, but you dont drive into the floor with your heels.

Also keep your elbows as close to your torso as possible, and when your about the press the weight off of your chest, think of twisting and locking out your elbows, like a corkscrew as opposed to pushing. (when people try to just push the weight they tend to engage their shoulders, which are a lot weaker than the chest is.)

I watched a video on the westside bench pressing method and as soon as i tried it, my back and glutes were sore, and my bench press went up 30 pounds in a week. no kidding.

Yeah im only 18 years old, but im just trying to give you advice from my experience. I changed the form of my bench press and increased my max from 285 to 315 pounds.

you need to think of every power movement (where your legs are involved) as the same essential hip thrust. From snatching, to power cleaning, to squatting, to push pressing, even military pressing, and now to bench pressing. The only point of contact with the bench should be your traps and neck.

This is my first time posting, I did so because I thought this information might spark a good 30 pound increase to your pressing also, and would be proud of myself if I’m able to help you out

137

Thanks for the advice, Joey.

And don’t worry about only being 18 yrs old, and having few posts. In the regular forums, that might be nagged about, but here we value any decent ideas. I will definitely try the corkscrew idea, and thinking about it as a hip thrust.

And I will join you in being proud of you, if my bench goes up from your ideas, heh.

138

Keep me posted

139

[u]Thurs, 4/7[/u]

Felt like crap yesterday, so waited til today to do DL’s. Been busy lately too, had to hurry, only had 35-40 mins today, so not much assistance work.

Deadlift, 5/3/1, wk 2 - sumo style
135x5,5,5
185x3
-work-
205x3
230x3
260x6 - vid in a bit, thought i did 5, but actually had 6, oh well.
-extra-
260x5 - conventional - vid
310x3 - conventional - vid

GHR
bwx10,8 - vid of 2nd set.

will get vids up in a bit, gotta pick up kid, heh, running today.

140

[u]Vids from 4/7[/u]

260x6 - Sumo, meant to do 5, heh.

260x5, Conventional

310x3, conventional, was worn out, by this time, a bit of back rounding, stood there with it for a sec, because it feels better standing there locked out, than trying to sit it down easy, heh.

GHR 2nd set, bwx8, really worn by this time, but kept form fairly tight, crappy view on this vid, but can see enough.

Used the daughter’s camera, is better than our old one, will see abotu using it more often, much better picture on it.